Thread 76517532

>Who is /fat/ for?
For dieting ducks 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: >>76512405

>>76517532 (OP)
I was 192 in march and now I’m 181.4 in August. Slow progress I guess, but at least it’s progress. Idk how I got so bad. I can’t wait till I lose enough fat to really start packing on muscle.

>>76516511 #
Yakuza/mob food is the best food on god’s green earth.

>>76516573 #
That’s so sad. If I’m gonna be a fatty I’m going to make sure the food is at least good food.

>>76516639 #
Same thing happened to me. I quit my desk job and got a physically demanding job and losing weight despite being over the deficit. I really need to get my shit together though. I think if I do something physical with my body when I get hungry on break (walk around or smoke a cig or something) then I can push through it and stick to one mea a day when I get home to stay in my deficit.

>>76517532 (OP)
FIGHT ON!

>>76516874
Nta but now I’m going to start doing this. I love the rain.

>>76517609
I love the sound rain makes as it patters on my rain coats hood as I walk. There is something innately satisfying about being in the rain while also being impervious to getting cold/wet.

Idk what thread to post in. Do I hate Reddit or wojaks more… is it really so bad if it’s actually a helpful link?

>>76517532 (OP)
Thanks nunanon but we already have a /fat/ thread. Let's get back to this one once the first is done.

>>76517648
Ive honestly never clicked it before and just copy and pasted the OP the whole time, its just been there for years, long before I made any threads.

>>76517650
This thread was first actually, check post number.

>>76517655
Oh, right, off by one. Well then, let's fill this one up first. Shouldn't take more than a day.

If I don’t take my omega 3 vitamins on an intense deficit I’ll get tired for some reason. I need to remember to take them and I might start taking some magnesium supplements too.

>>76517663
Lol, as someone who normally posts on slower boards it actually baffles me coming in here to post.

>throat still scratches
>still gaining weight
AAAAAAAAAAAAAAAAAAAAAA

>>76517807
>throat scratches
Do you also cough sometimes? If you’re kinda fat you might have GERDS

>>76517532 (OP)
Sorry OP it looks like everyone accidentally started posting in the other thread : ( I’ll come back to this one if it’s still alive when the other one fills up.

>>76517668
/fat/ is usually the only thread on /fit/ with a decent post rate these days, its pretty sad to see how slow this board is now. Wish you could have seen it circa 2010s.

>01:36:37 No.76517533
>01:36:37 No.76517532

both threads were made on the exact same second?

Stalled my weight loss for the last 5 days. But I was able to increase my weight on the bench press after stalling there for my last two upper body days. Building muscle while losing weight is some hard ass work bro but I am defying the fags who say its not possible. Sometimes you have to monkey branch between lift stalling and weight loss stalling but if you never give up you will win

i fucking hate the nun ducks

>>76518862
>bumps the thread
>with a provocative message
Yeah sure bro, you're totally not the nun-fag

>>76518874
he pretends to be multiple people and posts about how he loves them. i don't usually criticize but i woke up this morning hungry and angry because i wanted to talk about exercise and fat loss and instead i got split threads, meta thread drama, and an OP image that has nothing to do with fitness.

>always maintain control, no matter how detrimental it is to the host

120kg/182cm/23 years old. I'm going to start today with my daily exercise regime (walking 10k steps, some cardio and light lifting), I've been eating 1600-1800 calories for the past 2 months, cravings/migraines/tiredness are all gone, hopefully I won't fuck myself up with the exercises.

>>76517532 (OP)
>Try to stick to lean protein and green vegetables.
i think this is a lifestyle choice i'll try to make once i lose weight. i'll do more veggie dishes and less carbs

>>76517666
DHA can make you depressed. Take something with mostly EPA in it.

>>76517666
omega 3s are important for hormones and brain function satan
>>76520000
nice quads
I've always been taking the normal whatever ratio pills from supplement companies and I've not had any problems

Seems like a stupid question but when do people eat and workout?
I’m hungry in the morning and after work, the usual times people go to the gym.
Eating before working out seems like a good way to blow chunks and have cramps.

>>76520505
>Eat 1h before workout. Carbs and some protein. No fats.
>Eat within 1.5h after workout. Proteins.
>Dont eat 2h before bed.
>Do above within 8 hours in order to benefit from intermittent fasting.

>>76520527
Thanks anon

>>76520505
eat a bit before working out because fasted training sucks major balls
eat the rest after training

>>76520527
>>Eat within 1.5h after workout. Proteins.
are you implying something here for which I need to call you a retard or am I looking to hard into this?

>>76520505
i go out and walk whenever i can. its over 100 now so i have to wait until its cloudy or nearing sundown.

i eat at normal meal times. when i wake up, 12:00, and 6:00

I ate a 100cal bag of nuts so i'm going to eat my dinner sandwich with only one slice of bread instead of 2

this must be what its like being a woman

>>76520709
Foldover supremacy is the way of the future, anon.

>>76520598
Get a load of this retard

>>76520741
what's wrong with sweeteners?

>>76520709
>I ate a 100cal bag of nuts
>bag of nuts
>100cal

yeah, most cerainly not

>>76520748
citation needed
cum calories has been grossly sensationalized.

>>76520752
don't eat other's men semen

>>76520747
Stevia? Monk fruit? Not much.

Aspartame and Sucralose? Horrible for your gut microbiome. If you just wanna be skinny just for the sake of being skinny go ahead and consoom that trash. But if you wanna be healthy and fit, avoid it like the plague.

>>76520748
it was pretty small, the type of thing you'd get at the checkout counter

>>76520765
I am one million percent sure it wasn't 100cal
it most likely wasn't even 100kcal

>>76520763
I drink diet coke daily and am healthy and fit. Fuckin retards lol

>>76520794
post bod

>>76520795
If I do and I'm lean and big will you actually reconsider how retarded you are?

>>76520747
nothing. Unless you have a reason there is no reason not to worry about sweeteners. Some people have their eyeballs dry out, very rarely there is digestion issues and some people think it tastes like trash. Like a lot of things if you consume massive amount so if it it can give you cancer and other shit. If you are consuming more than 20L a day, you should stop. Outside water (and even water sometimes) there are adverse effects when you consume massive amounts.

It is an additional chemical so if you are pure chicken breast and ethically sourced rice then you should cut it out. If you use it to replace of pound of fat loss then you already one against the very few edge effects of sweetener.

>>76520759
I am a girl online and they mail me the samples, it is fine.

>>76520803
I would listen to you less. Same logic of basing a workout routine on a coaches body and not the athletes body. You aren't going to save or win against crazy anon.

>>76520803
post bod

>>76520707
alotta energy talkative u feel good

>>76520794
How much? A can or two a day isnt the same as chugging 2L a day.

>>76520806
3x bodyweight deadlift, 160lb weighted pull up, sub 6 minute mile all while *gasp* drinking diet coke/muscle milk (sucralose) daily

>>76520818
nta but does it matter? it has 0 calories

>>76520819
blurriest fucking photo in existence with no time stamp
LOL

>>76520818
Probably 1-3 max a day. Only when I'm cutting tho, I drink vanilla coke while bulking

mmmm yummy pizza

>>76520825
Thank you for the compliment. I know it's hard to believe how yoked I'm getting

>>76520820
zoomer trolling. Provide more info and then they find the smallest thing and claim the entire argument is false.

For example:
>>76520819
touches grass
>>76520825
uses LOL as a counter argument.

>>76520836
you look awfully short, i'd give you my condolences if you werent so unlikable

>>76520842
6ft unfortunately.
Next!

>>76520820
How much you fuck up your gut microbiome will depend on how much you drink and how often, your gut microbes are probably resilient enough to recover from a occasional sucralose dose, but if you're chugging a 2L bottle of the stuff a day that when you run into issues.

>>76520828
Thats fine, especially with the breaks. Prolonged and regular exposure to extreme doses is when you run into issues.

>>76520847
lol u are not fooling anyone manlet

>>76520819
you're adding 160 pounds of weight to your pull ups? thats insane dude

>>76520848
>Prolonged and regular exposure to extreme doses is when you run into issues

Wrong. You simply never run into issues from diet coke

>>76520850
I feel sorry for you man, on a serious note. Hope your doing good

>>76520861
you come across as an overcompensating closeted fag
i am the one who feels sorry for you

>>76520876
Closeted? Nigga u know where u are?

Fatty Contest
Iggy
199.2 lbs
5'6

>>76520819
kek based diet coke enjoyer fatties btfo lol

>>76520819
I saw that picture a few days ago in another thread

>>76520819
just because you look /fit/ doesn't mean your insides are /fit/ if you know what I mean

rate my eating for today
>1 slice costco cheese pizza - 700 calories / 44g protein
>1 costco hot dog (no bun, gotta keep it low carb) - 350 calories / 16g protein
>creamer in coffee - 50 calories
1100 calories, 60g protein
gonna go to sleep and do it all over again tomorrow

>>76520906
lol

>>76520819
This guy has IBS and cant figure out why.

>>76520527
>No fats.
ngmi

>>76520915
disgusting
Is it at least filling? I feel like I would eat the pizza and want another 5 slices

>>76520931
yes the pizza was 70% cheese

>>76520927
>>76520906
>>76520909
Whatever helps ya cope

personally i'm of the opinion that while the diet soda shit won't make you fat, it probably will make you feel like shit and give you cancer

>>76520915
keep it up, sounds like a good plan

>>76520957
Why because the WHO says it gives lab rats cancer when they inject large amounts l? The same organization that says coffee and aloe vera give you cancer

>>76520957
This. Retards don’t think about long term gut health, just let them enjoy their slop anon

What are some /fat/ approved influencers?

I’ll start with the obvious one

ate my dinner sandwich, italian again
I might eat a sausage sandwich tomorrow for a change

>>76517532 (OP)
>nuns
I'm back in

>>76520995
That guy's a meme. Lyle McDonald and Martin berkhan

hey bros. my knees and shoulders are shot and i gotta baby them just doing normal everyday shit or they'll hurt for a few weeks. are there any weight lifting routines that don't involve squats or pull ups? can i wear ankle and wrist weights all day and do planks instead? thanks.

>>76521003
How

>>76521017
When you have to abandon your meme diet and switch your opinion on every topic you are a meme. Meanwhile Lyle and Martin have consistently preached the same thing for a decade plus and the successful examples of people using the methods they preach are all over the Internet

>>76502669
>350lb attempting to walk 200 miles in August.

Days 14-18 complete, currently sitting at 132 miles.

Weekend strength training with boss man was incredible. We never really spoke on a personal level in office, but we really got on given we have similar music tastes.

I managed 1 plate which boss man was impressed with given my weight and lack of fitness training.

Boss man has made a suggestion, he has a discretionary fund for outstanding team members, generally he gives it away as Amazon credit, but he's suggested that if I can complete the 200 miles, he'll use some of it towards a membership for me to his gym (his gym is incredible).

Kinda pumped to get this finished now. I'm going to stick to my 7 miles a day, a few days in a row I've done a bit extra and my ankle isn't coping with the extra distance well (always seemingly fine by the next morning).

>>76502717
>>76502804
>/fit/ corporate climber, many such cases. Congrats anon, people are noticing.
>Can't believe all the good that will come to you because of this challenge and your willingness to complete it! Huge hype!

Thanks anons. I think I might be happier at work for doing this. This might be the happiest I've felt in a while.

>>76520915
>costco pizza
>44g protein

Doubt

>>76520972
Coffee with pesticides and coffee from plastic slop does give you cancer though

Hello I am a retard. I have a precooked 480g new York strip. Am I measuring by precooked or cooked weight?

>>76521060
do you mean uncooked weight?
pre cooked meaning already cooked would be the same as cooked

Failed again (big time(10th day in a row))
Fuxkfuck everything

>>76521078
what happened

Are there any actual natural cortisol lowering supplements?

>>76521072
Uncooked weight. Sorry. Do I measure the weight before or after cooking

>>76521081
Just endless binge on shit that’s not even delicious but I somehow can’t stop myself
I’m a completely different person
There’s no sense of self just a fat animal

>>76521053
Whatever you say, hypochondriac fatty

>>76521083
the pajeets behind ashwaganda claim it does but I am very skeptical

>>76521100
Okay buddy don’t come crying over here when your good gut bacteria turns pathogenic against you

>>76521003
>>76521030
post physique
go

>>76521111
post urs first

>>76521113
your turn buddy go. lets see.

>>76521116
ive seen this exact photo posted like 3 times now, its not even you, i'll post my own when you post urs

>>76521046
Nta but I am surprised to say i am seeing multiple sources showing that costco cheese has 40g of protein whereas the pepperoni has less (because it has less cheese)

>>76517532 (OP)
ttjk vmev

>>76521118
that is me though
why would I be posting somebody else's mid physique?

>>76521120
fvrvf

>>76521121
Cause your real physique is worse, nta btw
I've seen that picture posted multiple times before as well

>>76521121
okay then take a new pic with a timestamp then

>>76521103
Ass Wakanda? I looked it up and some pharmacist sites show it decreases it. I've also heard about mushroom coffee from a company called ryze. But I'm skeptical of the coffee and it's expensive.

>>76521088
What do!?

>>76521153
do what ur heart desires

>down 2 lbs
yay ^_^

>>76521153
most of those look like they're already cooked, so measure it after cooking and choose one that says "pre cooked"

Fatty Contest
Pookie
200lbs
5'9"

>>76521175
Is it stupid for me to lose weight before starting real exercise?

fellow /fat/bros
how do you get laid as a fat bastard?

I'm working on losing the 100lbs I've gained over the past decade, but I'm tired of being lonely and this shit's gonna take a while

>>76521187
accept that youll only be able to get with women that have a specific taste for fatter dudes, trying to get with normal women will only lead to failure

>>76521187
You lose weight with us

>>76521111
>>76520819

>>76521037
free gym = free win

it rhymes don't correct me. Winners are effective, not correct.

>>76521128
it is a bit weirder than that, but you will notice lower effects from cortisol. You need to cycle it. Go off of it and wait for your sleep to get unfucked. Then go back on.

I just looked up mushroom coffee. Typically includes Lion's mane. My 5 second analysis says it is a scam. If you like mushrooms eat them for the iron.

>>76521186
always lift, always exercise. Skinny fat sucks, reduces skin issues if you are worried about looking like a sailboat in the wind.

>>76521187
AI girlfriend. Better for your gains and you are looking for a cum dump anyways.

>>76521219
we get it, you are fit and know how to use PEDs. Take it to the /cbt/

>>76521227
>PEDs

Brutal self report. Very painful desu

>>76520861
>You simply never run into issues
I hope you're right, I've been pounding sucralose hard as a coping mechanism to avoid eating anything with calories.

>>76521240
I've been doing it since 18 months ago when I started lifting/losing weight. Zero side effects. Schizo weirdos are obsessed with certain things, usually artificial sweeteners or carbaphobia. I don't really understand why. The funniest part is even if what they said is true (it's not) the health effects of being obese for 20 years is way worse than the side effects of some Splenda. Same with schizos talking about side effects from GLPs, like if the option was GLPs or staying obese you really think staying obese would be better? lmao

>>76521227
Ive never lifted but I used to swim. I'm trying to go from 200lb to 175lb

These are the truth

reminder that most people DO judge by first appearance. they WILL consciously, or subconsciously judge you and treat you accordingly to your appearance. being visibly fat does in fact affect your impressions negatively. keep losing weight, and keep lifting to change that, faggots.

>>76521275
Femanon? :0

When someone says they can bench 2pl8, does that mean it's their 1RM or they can bench it for 10 reps?

>>76521290
It’s ambiguous

>>76521260
At some point it will become entirely cardio focused, but you will be 175 with good VO2 max. In the meantime, keep (or get) at it. Swimming is hard as fuck and awesome. Plus moms with big big titties if you are into that.

>>76521275
*not a low calorie food.
suspect.

>>76521290
if you felt the need to brag online or even in person would you use the 1RM or the smaller number required for 10 reps.

>>76521303
It’s some FDA faggotry don’t worry

Do you guys throw out unhealthy food your family gives you or plan your calories around it? Was givin a subway footlong and that shit by itself is like 1.6k calories.

>>76521315
I once clogged my toilet from trying to flush some cafe rio enchiladas so I wouldn’t have to eat them

>>76517532 (OP)
I have been eating better. I bought a shit ton of fruit and veggies I've been having spinach, carrot, banana and protein powder with a small dose of milk and lots of ice Smoothies with some eggs for dinners And going on a 5-mile walks on a hilly trail come back and do arm exercise. just from that little bit alone Am I on the right track? I don't feel comfortable saying my weight, age or height. But I just want to know

>>76521335
Also, I intermittently fast after 12 pm Usually I just eat the eggs for breakfast since I wake up at 8 and then go from my run at 12. While drinking that smoothie.

will i die if i keep eating 5 eggs in the morning

>>76521335
>I don't feel comfortable saying my weight, age or height
You do know this is an anonymous forum

How do you guys measure olive oil eaten? I used a tablespoon of olive oil to pan sear a steak and some oil was still visibly in the pan after cooking. Its hard to do when you dont actually seem to eat most of it

>>76521354
Just log the tablespoon, you'll go crazy if you try to be 100% accurate.

>>76521352
>You do know this is an anonymous forum

>>76521348
What’s wrong with eggs?

>>76521348
no

>>76521366
nothin, just worried about cholesterol n all.
>>76521369
nice

>>76521374
I was eating 8 eggs for dinner at one point. I think the latest research shows that it's high in good cholesterol, not bad. If you're too worried you can just get rid of the yolk and eat the whites.

>>76521289
yes, venmo me money if you want to see more
>>76521315
i cut it into portions and spread it out over a couple days

>>76521398
Do you have a fat penis?

>>76521354
>Fat ass
>Eating olive oil

C'mon man

>>76521374
If you’re fat “cholesterol” is gonna be a problem. If you’re fit then eating 5 eggs a day is almost recommended

>>76521315
My mother in law brought over a giant party sized bag of doritos.

>>76521352
im 225 22 and 5'8

>>76521289
No I found that pic on google dont listen to that other fag

>>76521404
You need fat anon, olive oil is one of the best.

>>76521455
Out of all the things your diet is lacking in, I guarantee you it isn't fat

How's my progress looking /fat/? For reference I'm 5'11 and 29 years old. Its been tough the last couple months because I herniated a disc in my back. I used to average over 10000 steps a day and now im lucky to clock 3000. I've lowered my calorie goal to make up for it and have switched bench press and rows for aussie rows, chin ups and dips to maintain my gains. If anyone else has had a disc injury I'd appreciate any advice you might have

>>76521404
Frankly I tried other cooking oils (and I dont use them much) and olive oil still is my favorite

>>76521534
How did you diet your bones?

>>76517532 (OP)
I've been trying to be good about not eating out so much and have picked up rusing rice packets and the tuna/chicken packets.

What are some other items that don't require refrigeration that I can pick up?

>>76521549
No idea, but definitely not from insufficient dairy intake. I go through 8 cups of greek yogurt and 6 cups of cottage cheese and werk

When does a diet start to wear on you? At what point do people become more likely to regress? Is there a common time hump, a milestone after which people get complacent?

>>76521412
>>76521335
>>76521343
bump

>>76521541
My favorite food is donuts, better eat them because they are my fav!

>>76521412
I'm 235 23 and 5'6"

R8 my day so far:

>Iced Latte from starbucks (130cal, 11g Sugar)
>Bison burger with 2 patties, cheese and turkey bacon(900cal/ 77gprotein)
>Bodyarmor Flash IV Zero (20cal)
>1.5hrs of cardio at gym
>Chipotle Steak tacos with pico (550cal/ 40g protein)
>Greek yogurt(100cal / 20g protein)
>Spindrift (20 cal/ 3g sugar)

Total is 1700-1800 cal and im not eating for the next 16 hours, going to hit chest later tonight.

Based or cringe yes or no be honest.

>>76521604
Cringe, you should consume the majority of your calories post workout, especially IF, just follow Lean Gains bruh

>>76521609
how am I supposed to work out when fasted

>>76521616
Nigger, go to https://leangains.com/the-leangains-guide/

>>76521599
I was shocked when I found out how many calories are in a single tablespoon of olive oil, but as long as you count the calories I don't see what the problem is
anyway I usually just throw chicken in the air fryer now and don't bother with oil at all

>>76521627
You do you bra, but the problem is it's calories that don't fill you up. You could eat like 1lb of frozen veggies for the same calories. You aren't here itt because you have an amazing ability to stick to a calorie deficit.

Here's my day:
>1x Tesco Stonebaked Mighty Meat Feast Pizza 327g (774Kcal)
>1x Monster Energy Drink Ultra 500ml (11Kcal)
>2000ml Water (0kcal)

I'm calling it "The Twink" diet.

>>76518771
Been here since 2015. You are right it was something else i used to have so much fun here, it feels dead now.

How do u guys handle tracking ur calories when you have to go eat at someone’s house? It’s all homemade and obviously I can’t bring my food scale and weigh everything like an autist. I plan to eat as little as possible without seeming rude as well as doing a full day fast the day before, but knowing I’ll have to basically fully guess how many cals I’ll eat for that day is already stressing me out.

>>76521654
I call that day a wash unless its obvious shit like steak and rice

>>76521651
Around that time /fit/ was my home board even though I wasn't working out or even that interested in fitness. It just had good memes

>>76521633
>You could eat like 1lb of frozen veggies for the same calories.
that's true, but personally it's been easier for me to maintain a deficit when I make room in my diet for things that I enjoy. It's why I started doing IF, so I could eat "normal" food (i.e., slop) every once in a while instead of spending all day every day grazing on broccoli and chicken breast

>>76521191
have you had any luck finding any women like that?

>>76521217
fair, and that's the goal, but I'd rather try and fail than assume it's impossible until I do

>>76521654
You will develop an eye for it. Just round up the numbers and assume they used the most butter and oil possible.

>>76521637
>the 25g of protein a day diet

>>76521623
so many fucking rules

>>76521659
Same. This board helped me so much and it was a fucking blast everyday. Haven’t been on /fit/ for a couple years and now it looks pretty much dead at least /fat is still here.

>>76521662
nta but personally I did back in 2019. Cute girl way out of my league, older than me but still she was hot. Said she liked big guys and skinnier guys looked like children. Had a lot of fun with her for 3 years then she dumped me out of nowhere back in august 2022 so anyway yes they exist anon.

>>76520000
I take Nordic Naturals Ultimate Omega Softgels. I think it has both in it.

>>76521706
>skinnier guys look like children
?? Is she retarded

>>76518771
>>76521651
I was too busy posting on shit-tier boards and getting fat back then to post here

>>76521706
>then she dumped me out of nowhere
Why do girls do that? Do they just get tired of you? Are they climbing up the ladder and want something better? Is it a bunch of little things that add up over time that never got addressed that accumulates?

>>76521623
Damn it I’ve been needing to read something like this
>>76521684
Yeah I hate reading through shit

My day:
1 medium banana
1 scoop protein
4 eggs
1 big ass burrito made from 97% lean ground turkey
1 pitcher of crystal light
4 strawberries

>>76517858
Very rarely and I'm just kinda overweight.
Will try drinking something alkaline, tho.

>>76521684
>Fast 16 hours, eat 8 hours
>Drink a whey shake or eat/bcaa before workout
>Biggest meal is post workout
>On Rest days low carb high protein
>On training days moderate carb high protein
>Reverse pyramid training

It's really not that complicated mate

>>76521710
She had a little brother and skinnier guys reminded her of her little brother at least thats what she told me

anybody take note of your test levels before and after weight loss? I am on the fence about starting TRT vs waiting to see if my levels get better as weight comes off.

>>76521788
Starting steroids while obese is wild work bro. Enjoy aromatization/10k gyno surgery

>>76521713
I think each case is unique but for me it was because she thought she found somebody better than me (they broke up after 4 months lmao). Also march 2020 to june 2022 were pretty stressful time for me and I wasn’t in the best shape mentally and physically but to this day she still contacts me every now and then and tries to see if Im still interested.

>>76521794
>cant lose weight because low test
>cant increase test because fat

>wake up at night, grumbling stomach
>go to toilet
>try to poop, doesn't come out
>try harder
>starts to hurt, asshole blows up and swells
>sitting there in pain for hours because no stool softener and nothing's open
>hemorrhoids btw
>eventually get to doc's
>weighed at 170 lbs
>no ruptures or anything, take laxatives and hydrate
>two bottles of magnesium citrate and some miralax
>finally push out the most agonizing shit of my life
>find a big dark log - 1/4 foot in diameter and damn near two feet in length if not longer
>plunger required
>spend rest of the day flushing down gouts of nearly black diarrhetic soup
>purge is finally over, weigh in again
>164.4 lbs
So how much fiber are you supposed to get? I aim for 30g or more but tend to hit the upper 20s, or is this something else? I think my poops were getting more infrequent before this too. My diet is high protein, moderate fat and low, low carb fwiw

>>76521824
pics or fake story

>>76521795
>still contacts me every now and then and tries to see if Im still interested.
Lol what a loser
>cant lose weight because low test
My dude I’m secretly a foid and have 0 T levels. Get off your ass that’s no excuse.

>>76521866
>I’m secretly a foid
no you arent troon

>>76521866
Bait but just so you know the issue with having low test in males is that you'll also have low E which *does* make it hard to lose weight and generally fucks over your metabolism

>>76520995
kinobody

Fatty Contest
Name: Dzonathan Gavert
Weight: 109.85 kg

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

Motivational Song of the Day:
https://www.youtube.com/watch?v=2XCbqHXZaKw

I hate days off =[

>>76521958
ive been wondering, do u take these photos naked?

>>76521706
>out of my league
leagues aren't real if you're charismatic

>>76521965
Why would you wonder that. I would bet the farm he is naked.

>>76521978
cuz i weight myself naked.. i assume others do too, different clothes can be heavier than others so it can skew the numbers a bit

Fatty Contest
Suomixar
526.4 lbs

Still having fuck up days but I am eating less which is neat. I still have tendencies to eat large portions at times, but I'm managing. Seeing a lot of 400+ pound fatties going to the gym on tiktok so maybe I should try that too instead of solely relying on dieting. If I'm too tired to eat, that's a win.

>>76521985
Height?

>>76521981
can i help weight you naked, anon?

>>76521965
>>76521978
I always weight myself in underwear. I have 6 pair of indentical boxers so there's no number skewing going on.

>>76521990
okay good, u should buy more underwear tho

>>76521987
I'm 6'0"

>>76521985
I remember you from a few years ago suomixar I hope you make it one day

for posterity-

>>76517533

>>76521999
Nice trips

I backslid in a bad way but now I'm seeing a doctor and I'm on metformin and its helping a bit, really think I should hit the gym though

>>76521534
factoring in injured pretty good.

If you are going to physio a head up. Everyone there says they are trying, very few of them are. Don't let their work ethic get in your head. Eat the pain and smile nicely when other clients say shit like "Wow PT_Anon is really working you hard".

Speaking of pain. There is good pain and bad pain. Learn the difference. Don't be a hero and work through the bad pain. If you have a PT, talk about that a lot.

>>76521589
I find it is based on social. Most people start skipping activities to save calories and then start dropping people because they just eat. There are very few people that are in your position. Most people are either skinnyfat, in shape or fat. The transition people are very isolated.

>>76521713
girl boss syndrome 90% of the time. I'm happy and in charge of my life. Why the fuck am I with this loser.

>>76521981
everyone does. Nobody wants to fuck with calculated for clothes.

WHY DO PEOPLE KEEP OFFERING ME FREE DONUTS AAAAAAA

>>76521761
how about I drink two greek yogurts to break a fast before a lift, thats 200cal and 40g protein is that enough

>>76522053
oh anon, this one doesn't have frosting, I know you are on a diet.

If in office say you are concerned you are ceiliac.

>decide on a set deficit for the week
>look at self in phone camera
>fat and ugly
>proceed to lower deficit some more
there truly is no bigger motivator for weight loss than being reminded of what you look like

>>76522059
Yep, at work. I swear people didn't offer me so much sugary bullshit until I started dieting, I don't know what the hell happened but people are just leaving candy and cakes on my desk multiple times a week now
Is it spite? Crab bucket mentality? People are a mystery

>>76522072
it's guilt. They buy whatever and then feel guilty they will eat the dozen. At that point it is a game to pawn it off to the nearest sucker.

Bonus guilt game is to get the diet anon to eat with you so you aren't the worst person in the office anymore.

just wear the same clothes every time you weigh yourself
i can't bear to look at my naked body

how many calories does a 30 minute goon sesh burn?

>>76522092
~40
60 if you don't have AC.

>>76522095
you burn more calories if its hot?
I sat in a car at 115F/45C for about 20 min how many calories did I burn

>>76522098
these are unironically questions for chat gpt

I'm learning that free food is really my Achilles' heel. I can resist indulging when I'm buying for myself, I even started doing OMAD, but when somebody offers me something I HAVE to eat it all
I also have to stay away from buffets, my brain goes "well gotta eat as much as physically possible or else I'm throwing money away"

they would always offer me slop at work, but I would demean them and give them the spiel about the dangers of slop. Now they're ashamed to eat infront of me

>>76517592
Not any of these anons but desu if you are making steady progress I would just stay the course anon. Trying to do it perfectly is a recipe for failure.

>>76521037
Hell yeah brother!

>>76521991
Aye. Went from 4XL to 2XL. Feeling underwear slid off your arse mid-shift is good kind of weird.

today i will try to make butter chicken without the butter

today i will try

>>76522105
I was just making up numbers, but if we are using AI.

>>76522098
also pic related

>>76522217
kek

I fucking pigged out AGAIN. I drank a frappe from basedbucks then I had chick fil a with a coke and 6 sauces, then I had a snickers, bag of cheetos, and sprite from the gas station. Now I am fucking craving chick fil a again just shoot me please

>>76522236
>6 sauces
>that alone can reach 800 calories calories

Large Mocha frappe 600 cal, 75g of sugar
Chick fil a sandwich - 500 cal
Large fries - 600 cal
Sauces - 700 cal
Large coke - 400 cal 60g of sugar
Snickers - 250-cal 30g of sugar
8oz cheeto bag - 1,300 cal (yes I ate it in one fucking sitting)
Sprite can - 200 cal 55g of sugar

total-4,150calories, 220g of sugar

what are some suicide methods

>>76522271
>8oz cheeto bag - 1,300 cal (yes I ate it in one fucking sitting)
grim

>>76522271
Why are you buying sugary soda?

>>76522271
any specific reason u overate so badly today?

>>76522217
I changed the model and card to get a real answer. I felt bad about leaving up poor information. I don't know why I give a fuck about this general, but here I am.

Bedtime for me.

>>76522236
Chik Fil A is garbage.

>>76522277
so self control

>>76522271
Switch to zero calorie sodas. They don't have as much of an off taste as diet ones and they'll still fill the sugar craving you have without btfoing you with all the sugar and calories. That's at least one small change you can make to lessen the impact when you binge if you can't stop doing that.

anyone else have insomnia when cutting

i caved and got a 400 kcal snack, tomorrow it's a -500 day instead of the usual -800

>>76522271
>8oz cheetos bag in one sitting
I used to eat a full bag of doritos or lays chips mixed with a bag of microwavable popcorn in one sitting usually with picrel

If you had to head up microwave rice, would you take it out of the bag first, or just heat in bag?

>>76522307
take sleep pills

>>76522307
Not so much insomnia but I've been waking up at the crack of dawn (4:30-5:15) every single day ever since starting my deficit. I don't think I've gotten the meme 8 hour number once in the last month.
1500 kcal deficit btw.

>>76522311
id put in a ceramic bowl, why would you heat it in plastic

>>76522271
>what are some suicide methods
Looks like you already found one eating like that.

>>76522312
i took melatonin but it didn't help

>>76522313
>1500 kcal deficit btw
jesus, i bitch and moan on a 500 deficit, you have the willpower of a madman

ngl bros that snack was actually oatmeal porridge and it hit the spot, im actually eepy now

Plan for tomorrow:

End 16hr fast with two greek yogurts.
Lift
Eat big meal
rest
Eat big meal
cardio
jerk off
sleep

>>76521812
>>cant lose weight because low test
wrong
>>cant increase test because fat
correct

Any good alternative for olive oil in salads?

steady the weight goes down
threadly reminder that this is a marathon and not a sprint
should you fail, just try again

>>76521812
>implying the laws of thermodynamics cease to apply when you are low T
ngmi

>>76522417
Use less oil.
I personally like half teaspoon of olive oil, teaspoon of seeded mustard, teaspoon of lemon juice

>>76522417
Why are you trying to eliminate olive oil? Just to reduce calories or do you have another reason? I mean there's avocado oil but I find it tastes worse.

Olive oil is easily one of the best fats you can have and you need some fat in your diet, if you're already getting enough fat just go without it or use less.

>>76522307
Yeah I can't sleep on an empty stomach. I do IF and I tried the genius idea of having my eating window in the morning so I wouldn't be hungry at work. I kept thinking I'd get used to it but by day 4 or 5 I was still getting like 3 or 4 hours of sleep a night and my sleep debt was just getting worse. I gave up and moved my eating window back to the evening.

>>76522474
This. Keep lifting weights and losing 2kg per month. Everything will be fine.

>have been on a diet for one week
>have only pooped once in that time
what's going on bros

>>76522584
Eat less, poop less. It's not rocket science

>>76522584
less food = less poop = bowel movement disruption because your body is used to being a conveyor belt for giant shovelfuls of slop

Does anyone have any resources for specific meal plans I can use? Right now I'm struggling to hit my goals (~1700kcal/150g protein) because I can't stay consistent by freestyling different recipes and want to try a rigid plan, I think that would be easier to stick to for me. Might just go ahead and ask chatgpt to come up with something but if someone has suggestions I'll take them.

>>76522626
chicken and broccoli

>>76522584
Also a diet is basically an extinction event for your microbiome and it will take time for the non-slop processing strains to Build Back Better, it's one giant evolutionary biochemistry experiment down there.

>>76522626
meat
eggs
dairy
potatoes

>>76522626
Plan out your protein first, then fill in everything else.

>>76522626
stock up on protein pancake mix for breakfast
greek yogurt and fruit for smoothies
for an entree just eat whatever lean protein, and hold back on the carbs.

just made a huge pan full of beans in tomato sauce. would love some fresh baked white bread with it but I shall not

Thanks for the poop talk, bros.

>>76522017
I have a physical therapist and I am very consistent when it comes to doing my exercises. Unfortunately my disc is severely extruded, so despite my work ethic, a nerve block and a steroid injection I haven't had any success in terms of reducing my pain or becoming more mobile despite 2 months of PT. I have surgery scheduled in a month, I didn't want surgery but right now I am really only comfortable lying down, so surgery appears to be the only option

>>76522633
>>76522662
>>76522673
>>76522694
I think maybe I wasn't clear. I'm aware of all these things, I'm just really looking for a very structured plan (eg, Monday: breakfast: coffee; lunch: 200g grilled chicken + 200g steamed broccoli; dinner: 200g greek yogurt, 1 boiled egg; etc) because I think that would be easier for me to follow than to just say "eggs for breakfast, chicken and broccoli for lunch, you can have fruit as snacks, eat things high in fiber, avoid alcohol". Maybe I'm super autistic idk but I like having clear instructions and whenever I "just eat the right food" I end up getting bored of the same thing because I don't like/want to think about what to make. I want to just have a list of what to eat so I can have my nutrition solved and spend 0% of my brain power for the next few months thinking about it and just eat what I need to eat. And yes I know I can just come up with my own plan (probably what I will do in the end) I was just asking if anyone here knows a good website that can do it for me in 3 seconds if I just give it some inputs, that's all.

>>76522115
True. I tend to overdo it and exhaust myself, so I’ll try not to think about it and just keep on swimming. As long as I’m heading in the right direction I’ll get somewhere.

How do you anons deal with massive outliers/weight fluctuations?

My scale says I've lost motherfucking 4.5 kgs since 2 days ago kek. Already wondering if the scale broke or some shit. Granted I rotmaxxed and measured myself at 1pm today rather than in the mornings, but that should at most make a difference of a kg or so.

I'm torn between not logging it and measuring myself again tomorrow so it's a smoother graph, and logging as is it with the high chance of it just jumping back to normal tomorrow. I just fear that logging it and then plateauing on that weight for the time it'd actually take to loose that weight would demotivate me as it'd be 3 weeks of nothing happening.

>>76522757
Maybe stop being a coom brain

>>76522286
Bigot-chicken, yum.

Good morning, frens. Stay strong.

>>76522757
well then sit down a write a plan??????

>>76522766
>Bigot-chicken
Can i get a qrd?

>>76522757
Rather than defining it that rigidly, decide how often you need to eat (once, twice, thrice a day) and then build ~3-4 meals for each slot. Better if the main dish of the day is 5 meals and the rest can be 1-2.

So for main dishes of the day you'll have for example:
Broccoli wok with shrimps and black pepper sauce
Oven roasted eggplant with pepper filling, chicken breast and green beans
Oven cooked rainbow trout on a Mediterranean vegetable bed
Lentil stew with eggplants and peppers
Vegetable stir fry with chicken and cabbage

Bonus if they use similar 3-5 vegetables and similar protein or protein that you can freeze.
Then log each of these recipes in your app of choice. Now you can just modularly combine these recipes to have plenty of variety without having to think about it. You'll have the ingredients for all these at home at all times anyways, so the day of you just decide from one of 5 options that you already have the ingredients for what you're in the mood for.
As you cook, you load the pre-saved recipe into the app and adjust the amounts to the amounts you actually use.
That's what I do and it's great.

If even that is too much, do meal-prep.

>>76522761
I don't pay that much attention to individual data points. I just look at my trendline slope and my rolling weeklies in my autism spreadsheet.

>>76522757
that's the kind of thing you need to hire a professional for

>>76522217
Boy, she's really trying to shoehorn in a more interesting topic.

>>76522782
I probably shouldn't either, but I despise seeing my weight on the graph and having been lower before (unless it's by a small amount like 200g).
I think I'll skip the data point today and then log tomorrow. If it stays this low that's what I will log.

Anyone else started sweating more as they lost weight?

>>76522626
oatmeal coffee breakfast shake with protein powder for breakfast and for supper I have meat, potatoes and veg. with a $15 scale you can easily dial in your supper portions to balance out the day, like for example I'll often have a can of deenz for lunch to keep the protein rolling. This keeps me under 1500kcal easily and you can swap out different meat and veg.
After like two days it becomes dead brainless. Just classic clean eating.

>>76522757
establish tdee, then establish weight loss goal. then determine a deficit based on this. then determine what you eat daily. that's a couple minutes.

let's say your daily goal is 1600 calories. let's say your lbm is 70kg. so we'll say your daily protein goal is 160 grams. that means 40% of your calories come from protein. you'll want 30 to 40 grams of fat per day for nutrient absorption, hormone synthesis, polyunsaturated fats and so forth. we'll pin it at 35. that's approximately 20% of calories. that leave 40% for carbs. that's a split of approximately 640 kcal protein, 640 carbs, 320 fats. that's another 5 min. you do the rest. just go on cronometer and slap together some shit until it looks right, try eating it, adjust later. alternatively, ask some AI to do it for you with the above constraints + your ideas of what foods you want to eat daily (e.g., chicken, broccoli, yogurt, eggs, and so on).

good luck and remember that if you can't expend effort on this kind of stuff dieting itself will be very hard. practice independence and pushing yourself.

>>76522791
no but my sweat started staining my clothes and smelling of ammonia from the sheer amount of protein i was eating.

>>76522800
That's also a common side effect of ketosis if you're eating low carb. Smelly sweat and bad breath.

I swear to god if I got a brown recluse bite and end up in the hospital again over something stupid and have to put my diet on hold I’ll be absolutely furious.

>>76522798
oh i scrolled up and you already did a lot of the work. at this point dude, just start eating in a deficit, log your meals, and course correct your macros over the course of a week or two. you'll gain a lot more from that than from pretending you can't start because you don't have a robotic meal plan. next you'll claim you quit because you got bored of your robotic meal plan. most of the battle is in the doing, bro. just get into a deficit.

>>76522810
spidermanmaxxing new meta

I think the gains are coming in bros. I've only lost like 2lbs in the last month but I've been hitting the gym hard and people in work keep commenting on how much skinnier I look. I must be getting lean.

>>76522819
kek

>>76522838
Got my first comment yesterday as well. WAGMI anon.

This might sound weird, but I think my hairline is looking better now that I'm getting less fat. Maybe it's just placebo or generally better self-image working idk.

>>76522838
nigga i lost 10kg in 8 weeks and no one is saying shit. i would be mad but one of those kilograms i lost seemed to have contained most of my human spirit

>>76522881
I got my first comments around 16 kgs down. Probably depends on how fat you start (the fatter the bigger the gap needed to see it) and how often you see the person (the more often, the harder to see it).
>>76522879
Probably a better self image, but I also think a generally okay looking dude balding is kinda whatever, but a fat fuck balding is orders of magnitude worse. Something about it reinforces itself.

Hit a level of confidence in myself in regard to weight loss that my goal weight feels inevitable, rather than a possibility at this point.

I just wish I could fast-forward to that point, though.

Fatbros... new motivation unlocked... actually saving money.
Holy fuck, bros. Jesus fucking Christ. This was in a month.

>>76522895
i started 95kg at 178cm and now i'm 85kg. in 6 more kg i will have gone from 30 bmi to just under 25. hold me bros this shit is hard and i gotta subsist without external validation. character building or whatever the fuck

>>76522943
YOU GOT THIS CUNT

>>76522943
I'm proud of you anon, no matter what.
Just keep going, you're doing well.

>>76522771
Yeah ok man, sry for asking if someone has tools to help.
>>76522781
>>76522798
Thanks

I’m underweight and walk for about a hour per week but I’ve got a chubby face and jowls. I only eat processed slop like chicken nuggets and potato waffles and no fruit/veg but because I’ve never been fat I’ve never put any thought into what I eat until I started caring about my face. If I start eating properly (eg start eating fruit/veg, reduce processed slop to one or two meals per week) would it help get rid of the fat around my face and jowls?

>>76522950
thank you friend
>>76522947
aAAAUUURRRGGHHHH I GOT THIS

>>76522961
some of this is genetic, some of it may be that you are fixating on perceived flaws that don't appear so large to others, and yes, some of it may be due to fluid balance and inflammation. start eating right and you'll see myriad benefits.

woke up made a banana kale and carrot smoothie with powder im 5'9 225 and 22 be sides this and maybe some eggs later after 1 i go into my fast from about 1 till i go to bed (10)
i do a 2.5 - 5 mile walk with lunges and some frankensteins tehn come home and finish off with some 30lb weight curls every day
am i on the right track or have i taken the wrong lessons from the guide provided

>>76522987
count calories and do a proper routine but otherwise you're doing alright. also you need some IQmaxxing

>>76522993
i did attempt to count them and i think it came out to 560 cal also how do i brain train

>>76522987
>>Woke up and drank straight sugar

>>76523000
holy shit nigga that's too little. back to the drawing board

>>76523004
Ah yes, the reason annon is obese is sugar from bananas and carrots... Lol imagine

>>76523004
i choose flavorless protien powder and added more carrots and kale than i did banana or milk

>>76523009
what am i looking for? the shake ive been having for the exercise ive been doing have been enough 5 me but im up to hear more ideas

>>76522975
Cool thanks.

>>76523011
the reason i got fat is cause from age 18 until about 6 months ago i would just drink in my room with as many energy drink vodka mixers as possible

>>76522271
All that and you didn't even eat any actual food. Shit, man.
Ah well, all that in one day couldn't possibly be absorbed fully. Just take the hit and get back into the saddle tomorrow.

>>76523004
>>76523012
i also didnt drink it yet i usually drink that and water while im on the run

>>76523175
>>76523175
>>76523175
>>76523175

>>76523004
Great way to start the day

>>76522271
>Sauces - 700 cal
what? are you dumping a fucking cup of sauce on your fries?