Thread 76529856

>Who is /fat/ for?
For motivated munchers 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/

Previous thread: >>76526991

so hungry...

>>76529866
me 2

>>76529866
I'm pretty full. i save half my daily food for dinner so i dont spend the quiet hours thinking about eating

>>76529856 (OP)
Friendly reminder to fatties, pic related and bags like it have about 1000 calories each because they round down their calorie count to zero. They use high calorie maltodextrin to add volume to the sucralose which is why the serving count is in the hundreds and you should never trust the serving labels or anything else in this fake and gay world.
If you really need sweetener for things like teas then they sell pure concentrated sucralose online.

>>76529948
if it says 0 im marking down 0
i can not be bothered

>an entire tube of polenta is max 500 calories
Wtf new carb discovered. One of those is like 3 quite large servings

I currently sit at 5'8" and 220 LBS and wear size XXL shirts. What shirt sizes do normal men wear at those sizes? Is it L?

>>76530031
xl

medium 170-180
large 180-200

I've only eaten ~500 calories today, Shit came up and I missed my usual window for making dinner and I usually try to avoid eating at least 3 hours before bed because I heard that was bad or something. Should I go make dinner and eat anyway, or just write it off as extra deficit for today?

>>76530103
Are you feeling very hungry?
If not, then skip it and if you're hungry tomorrow when you wake up have an extra egg for breakfast or something.
If you're still fine at breakfast just eat as normal and consider it a freebie.

>>76530103
have a 50 calorie spoonful of protein powder in a 50cal glass of warm milk.

>>76530114
Not really, I'm not getting cravings or anything at least.
>>76530115
Might do that, protein powder and milk again for dinner would be a pretty simple meal would take seconds to prepare and an easy way to hit my fat/protein targets for the day.

>>76529974
Absolutely chad as fuck. Ketolards need not apply

>>76529917
smart

thoughts on Clenbuterol?

>>76529866
iktf

>gf woke me up 3 hours into my sleep because she was crying
Should I kms soon? This is a common occurrence.

>>76530278
what does this have to do with fat loss

Not sure if thai curry is /fat/ approved but I am having some I made for lunch with broccoli and a bit of rice. Pretty simple to make, but I think maybe the coconut milk might be pretty high fat.

>cashier at the convenience store I always go to randomly commented on how much thinner my face looks
I've been telling myself I'm losing weight just for my health and not because of what other people think, but I'm not gonna lie it felt pretty good bros

>>76530278
why does she cry
>>76530293
I've been eating it for lunch/dinner. normally i'd eat it all in a day. so far its lasted me two and i expect it to stretch over 5 or 6

This time last year I was the lightest I had been in 10years, I was feeling good, going to the gym, cycling, full of optimism. Today I have put back on some weight, stopped going to the gym, I hate that my face is all bloated again and I just pretty much given up. I dont really enjoy anything anymore. I get up, I sit online, I look for things to eat, sweets, whatever to make me feel something. If I eat meals I overeat becuase the feeling of complete fullness is actually pretty comforting. I can just sit on the couch and feel somewhat better about life. I need to change, I just dont think I can do it all again. I lack self motivation, but I dont really have the need to be motivated at all. I have just become content with existing. No reason to post this other than to a bit of self therapy. Have a good day anons.

>>76530285
Because now that I have only had 3 hours of sleep my cortisol is rampant and all I can think about is peanut butter and ice cream
>>76530335
For fear us departing (death, breakups, tragic accidents, ect)

>>76530317
My neighbor stopped me while I was out walking my dog to tell "You're looking amazing. People notice." It felt pretty warm and fuzzy. Then she was like "And you lost all that by just walking more!?!? WOW keep it up!" which made me laugh out loud, to think I lost hundreds of pounds changing nothing but walking my dog, but apparently that's what normies think.

>>76530335
>I've been eating it for lunch/dinner
What is your favorite? I think I like green curry the most, but thinking of trying a massaman curry next, or a yellow one.

>>76530359
I think guys don't get compliments that much, so when it happens we feel extra good about it
Also it seems like in American culture now people are getting more wary about commenting about other peoples' weight. I moved overseas and when I started gaining weight, a coworker I barely knew said "Wow, your cheeks are getting so big it looks like your face is shrinking!" lmao

mmm yummy open face rice cake sandwhich

>>76530376
I had a different neighbor a few months ago say something like "You're looking great.... errr not that you didn't look good before" like she thought I'd be offended by her compliment because it implied I didn't look great when I was a fatty. Yeah, people here are weird about weight, consequences of fat acceptance movement bullshit.

>>76529917
Same.
>3 hour coffee fast after waking up
>apple + two egg whites breakfast (140 or so cals)
>salad w/ grilled chicken (180 cals) later
>protein bar later (180 cals)
>almonds whenever (85 cals)
>greek yogurt, popcorn, or some other snack (100 cals)
6:00 arrives and I have another 700 calories left.

so fasting blood sugar 89 mg/dl,
So managed to lose enough weight to reverse my diabetes.

>>76529948
humans cannot metabolize the glycosides in stevia, meaning it passes through the body without providing any calories

>>76530464
which would be fine if this was pure stevia extract,
what a lot of people arent aware is for some stevia sweeteners its not pure stevia but rather, stevia extract added to other sweetners, some of which do in fact have caloric value.

Fight on!

>>76530464
You can't see it very well in the pic but the two main ingredients are 80% maltodextren and 20% sucralose. Maltodextrin is highly refined starch and very close to being glucose so it adds calories. About 4 calories a gram.

>>76530546
How is this legal that they round this down to 0 calories then?

>>76530549
You only need a small teaspoon for your coffee, right?
That counts as a serving and since it's so small it's virtually negligible, plus every major corporation has the government and it's regulators in their back pocket.

Third day in a row where I've had 2 double quarter pounders with an extra double quarter pounder. All with bacon.
NGMI

>>76530577
how do u even afford that

>>76530577
woah. Well presumably that's all you had all day, so you should be alright

>>76530565
>You only need a small teaspoon for your coffee, right?
Fuck no, I put a tablespoon at least in my slushie ice and cover it with 0 calorie artificial flavor syrup. Its made of water and a ton of zero calorie shit, and now you're telling me it wasn't zero calorie afterall?

>>76530503
>>76530464
Seems like that should round up then. Damn the FDA is gay.
>>76530549
FDA is pure homosex. You know those kosher dill spears? They’re about 4 calories each, which is rounded to 5. But some companies set the serving size to 2/3 of a spear, which literally no one is going to eat, and call it 0 calories. Back in the day trans fats less than 0.5g were rounded down to 0 despite 0.499g of trans fats being terrible for you. Companies could just lower the serving size until the trans fats became 0g, then they could even advertise being trans fat free.

>>76530581
I'm not poor? How can you not afford hamburgers? Fast food is cheap as fuck.

>>76530581
I kinda can't.
Should probably just bite the Mounjaro bullet.
>>76530583
That was lunch. Probably gonna stuff my face for dinner too.

>>76530591
fast food WAS cheap, its not anymore, so yeah buying multiple burgers a day is a luxury nowadays. god knows how much fatter i'd be if i wasnt broke

Am I really going to have to cut out my evening White Russian to lose weight? Maybe I should switch to Gin and Tonics?

>>76530618
Alcohol is gay.

>>76530601
>fast food WAS cheap,
It still is, how have people convinced themselves it isn't? $12 for a triple bacon cheese burger is still cheap as fuck.

>>76530588
Ingredients are listen in order of amounts on nutritional labels so since the maltodextrin comes before sucralose there must be more maltodextrin than sucralose. Since sucralose is about 600x more sweet than sugar and we don't die by tasting sweetness overload it's reasonable to assume that these things are mostly maltodextrin.
275 servings of mostly 225 grams of maltodextrin.
I got bit by it too. I was wondering why I was always super hungry after making myself bulk sweet tea to replace food so I figured I should warn anons.

>>76530623
12 bucks for one burger is cheap?

>>76530622
There's a matrix of Love surrounding the entire planet and alcohol is what allows me to tap into it. Not drinking is simply not an option here.

why do people in this general get so upset when I say I drink coffee with whole milk

>>76530640
Sounds like some gay stuff. Not surprised considering how gay alcohol is.

>>76530631
Yeah, it is. I think my 4000kcal meal of 2 triple bacon cheese burgers, family size cheese curds, family size crinkle cut fries, and extra large milkshake was only like $40, less than hours work. That shit is cheap.

>>76530644
Why do you wish to start your mornings off by giving urself a stomachache and the shits?

>>76530652
>a stomachache and the shits?
im white so I get none of these when I drink milk

>>76530644
Because they're lactose intolerant (not white)

>>76530644
empty(ish) calories. Milk is for bulking. Might as well be this guy >>76530577

also some crazy are big on the pasteurization bullshit, but I have no idea if they frequent this thread.

>>76530679
>empty(ish) calories
Milk's a great source of fat, protein, calcium, what's not to like? Sure its not 'lean', but you need some fat in your diet, might as well get some from milk, nothing wrong with a little milk in your morning coffee, its not like he's drinking a gallon of the stuff a day.

>try to work out dieting tricks and everything
>it all comes back down to chicken and broccoli

>>76530680
I would say that most of the general isn't tracking fat. High fat and low calorie foods are kinda rare so it doesn't matter too much.

It isn't the worst, I generally lose my shit over other coffee stuff (sugar, syrups).

It isn't worth losing your shit over. It is just the wrong choice. Same reason this thread condemns drinking your calories, such as orange juice. It is alright to make the wrong choice if you mostly making right ones.

>>76530623
thats an hour of work.
used to be like half an hour.

Like manna from heaven

>>76530693
have you learned nothing of the bean? ignoramus

>>76530718
Gonna start my diet of okocbad this weekend.
I'm hoping 1kg of meat a day is enough to keep me satiated.

>thread full of fat retards sperging over 5 calories from pickles and sweetener...

Yeah guys, that's what made you fat...

>>76530751
Frozen pizzas made me fat

So Strava is lying to me right? There's no way one hour of walking burns 400kcal

>>76530771
Apps and machines have no real way of knowing how many calories you burn. It's better to only take your BMI into account when estimating your TDEE.

>>76530785
138lbs/6'0", i walk somewhere around 3.4-3.8mph usually

>>76530711
$12 is 13 minutes of work.

>>76530751
Well it certainly wasn't the can of whipped topping I fold into my smoothies everyday. Its only 15 calories.

>>76530696
I had to start because I started feeling starvation mode (or whatever you want to call it, the weak lethargic feeling) and I thought that could be a cause. I was getting 20-25g of fat per day, now I get 35-40.

>>76530693
Broccoli is too high calorie. Spring mix is where it’s at. Chicken yes though.

>>76530795
nice catch, legitimately. Most people would have defaulted to blaming blood sugar.

>>76530680
Milk is barely satiating at all. On a big cut everything needs to be judged by how much it fills you. Coffee actually gives a decent illusion of fullness on its own. A little milk is fine though.

>>76530344
Depressed and weight loss has stopped producing dopamine. The solution is amphetamine. Might as well, you're already addicted to it and using food to get a dopamine hit, you could be doing something productive with it while not getting fat.

>>76530623
Cheap is relative, and fast food prices now approach the prices of restaurants that are actually good. I mean is that cheeseburger really the best use you can find for $12?

>>76530711
I make $43.50/hr, $12 for a ~1000kcal triple bacon cheeseburger is nothing for me monetarily, then again id opt for the value meal with extra large fries and an extra large shake so it was probabaky closer to 3000kcal and $20. And that cheapness and convenience is partially why I got as fat as I am. I drive past no less than 4 burger joints on my way to and from work, its fucking hard not to stop at one when you're tired and hungry and dont feel like shopping, cooking, and cleaning up after when you're already exhausted. So 3000kcals in the morning, 3000kcals in the evening, all for ~$40, a little less than an hour's work, but it also made me a massively fat fuck.

>>76530693
As it should.

>>76530800
Thanks. Nah I had also been at 1250 calories per day for a week (while burning 2600, if my watch is to be believed). So it made sense that I was missing something. I’ve pretty much just added some almonds to bring me to 1400 calories and adequate fat and the feeling went away.

>>76530805
I did that and still do. Kind of turned me into a machine though. All work and little play. No social life because everyone is a gains goblin. No dating because the cut killed my libido.

Then again I could probably play pickleball tomorrow night.

>>76530818
That’s what meal prepping is for. Or finding food you can make very quickly and you love.

>>76530795
Same, I was feeling like shit until I added a glass of whole milk to my breakfast.

I air fry basically everything so I use almost zero cooking oil, just a light spray or two, less than 1g per spray, and I eat mostly veggies and lean meats. After a few months my diet was going great but then I started feeling the same ways, lethargic, irritable, depressed, one glass of whole milk in the morning fixed everything. I simply wasn't getting enough fat. No idea what I was getting before, peobably less than 20g, but I get like 40g~50g daily now.

>>76530839
I thought the trick was to get a cute wife who cooks for you. Thats what my dad told me.

>>76530809
I prefer fast food at this point. Country dependent as EU probably has none of these issues. Restaurant quality has gone down significantly, tipping is fucked and all the fast food places have to display their calories and the nutrients is way easier to look up. 20 chicken nuggets is going to beat a lot of restaurant meals that threw lettuce and sauce in a bowl and called it a salad.

I know BP is basically fast food, but I am sticking by my point.

>>76530853
that's why I am fat. So glad I pulled the trigger on that one. I was trying to lose weight for two years before the breakup with shit progress.

Ate two of these bad boys after fasting for 3 days. Delicious 1400 cal meal.

>>76530809
I adore culvers, so yeah I wouldn't rather spending it anywhere else. The only issue again is it made me a massively fat fuck eating twice a day.

I haven't had it in over a year now, but man do I fucking miss it.

>>76530861
You already made it then, only reason to not be fat now is if you want to see your kids grow up.

So enjoy it, you're living the dream. I love to have a wife who cooks for me and makes me fat.

>>76530872
I got snipped. She made it a condition for sex. No kids for me.

>>76530878
Sad.

Fatty Contest
Name: Dzonathan Gavert
Weight: 109.1 kg

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

Motivational Song of the Day:
https://www.youtube.com/watch?v=y466mTW5Tfg

>>76530823
Looks tasty anon did you make it yourself? Whats in it Im looking for new recipes

>>76530884
Sad for me, good for the world. Those kids would be a fucking mess with what happened regularly in that relationship. They wouldn't have had a fucking chance.

I would be very sad if I knew that any kids would be living under that roof. Not torturing children, make me happy.

>>76530376
Compliments no longer affect me. A few years ago they would make my day. Now they don’t even make my minute. Inside I think either “I know” or “you’re wrong”.

>>76530680
Milk is just a gay version of cheese

>>76530867
Lmao peak fastard ngmi

>>76530897
greek yogurt is top tier and they fucked a lot of young men.

>>76530278
Fear of this will likely drive me to be single forever. It’s hard enough to get a good night’s sleep as it is. I feel like you put someone else in my bed it would almost never happen. I let my parents’ dog stay in my room one night. He didn’t bark or anything, but 5 times during the night he stood up and shook. I woke up every single time. Imagine a woman getting up early or going to the bathroom. I feel like I’d be sleep deprived forever.

>>76530903
But it's scientifically proven that you sleep better when cuddling a qt that you love.

>>76530899
Actually it's been going relatively well this month. Hopefully another 10 lbs by the end of the month.

>>76530923
Is it? I did sleep with my ex a lot and don’t remember it being any worse than sleeping alone at the time. I did wake up a lot some nights, but with her there it was not frustrating. And if I was tired with her the next day it was more tolerable. So I could see that.

>>76530998
oxycodone or something

>>76529866
Make a soup.
Veggie soups have almost 0 kcal and taste great. Will fill you up, gib you a lot of fiber (which makes you even less hungry) and also add to your water intake. Add whatever meat you want if you want some protein too. It's fucking soup, just add shit you need, want, like.
SOUP YOU ORANGE ANIME FAG, SOUP!

slav sourdough soup
with potatoes and sour cream and sausage and smoked ribs and eggs and freshly baked bread
(900kcal per serving)

>>76530998
the research is all over the place. I think it was henselmans who posted that couples report they have better sleep, but when measured they have worse sleep. I can't find the darn thing though.

The studies are kinda dumb in that you can't really based anything on your specific situation. If you have a tosser beside you, you fucked.

pic unrelated, just thought you pervs would like it.

>>76531111
Well I'm very interested in the answer. By looks, career and age I'm about as eligible as I ever have been and maybe ever will be, so I feel pressure to make a decision.

>>76530200
it works as advertised
it's a bitch during summer

Getting hypoglycemic trying to lose weight. Cant be the beetus, but something is fucked up. My body is fighting me constantly to eat a chocolate bar.

>>76529856 (OP)
bro, these images crack me up so much hahahah

Old self /fph/ hate pic when my weight was 321 lbs

>>76531175
Serious Nonce vibes

Took yohimbine yesterday morning before cardio for the first time.
>Couldn't control my heart rate and ended 2km short of my goal.
>Feel adrenaline all day. Not anxiety but super fidgety / reactive and just 'off'
>Work busy so roll lunch and dinner into one at 5pm.
>Go to bed, not hungry. Brain refuses to turn off.
>5 hours go by. Still no hunger but only thing I can think that's causing it. Eat 2 of my pancakes I made for today.
>10 minutes later passed out dead.
I dropped calories another 100 this week just to >plateaubust. I'm pretty close to BMR, so either the yohimbine really fucked me up or I went starvation mode.
My upper day is gonna be shit today brehs :(

>>76531209
>yohimbine

>>76531209
>starvation mode

>>76530640
this is the funniest shit in this thread

>>76530771
record minutes done and how hard it felt and use the MET formula to calculate calories burned. subtract one MET to remove BMR. it's a decent estimate. i reckon the margin of error is generally small enough that maybe you're off by a couple projected pounds over the course of a year or two. you can get more objective sense of MET by using heart rate relative to maximum heart rate (which is 220 minus age) to derive level of exertion. AI will do the calculation for you as well, just say what was my MET if my heart rate was x ate age y? then say if i did x minutes of y activity at MET z, and my weight is [weight], how many calories did i burn? after running that calculation the first time keep the chat open and it will remember weight and max heart rate and age which makes the next calculations easier.

>>76530798
>Too high calorie
What are you even talking about you sperg.

I've gone down a clothing size or two already but now that I am more aware of how fat I still am I genuinely feel worse about my looks than I did 40 lbs before. Is this what body dysmorphia is like?

10k steps done

just a reminder that soda is your enemy if someone doesn't know yet

>>76531308
you probably went from I'm so fat I don't even care what I look like to I'm still fat now I actually do care about what I look like. use it as motivation

>>76531308
uncanny valley, you went from nonhuman biomass blob that doesn't even resemble a person to ugly deformed human that triggers the aversion reflex

>>76531444
I'm so glad I never really liked soda for some reason. It'd have been so much worse.

>>76531308
It happens to quite a lot of people.
There's a cap on how much you hate how you look before you stop caring. If you hate being fat, you won't hate being fat less if you're a bit less fat.

But the problem is that becoming a bit less fat takes a lot of effort, and there's not really a reward because you still hate being fat. So, it's easy to feel worse about it because you've worked hard to look like this, but still don't like the results.
You just have to keep going with it. Everyone else thinks you're doing well and getting your shit in order. You just have to convince yourself of that too, hold the line, and with any luck it'll all come true.

So I figured out why I magically lost ~5 kgs seemingly overnight a few days ago, my scale seems to have done a little trolling and one of the rubber feet disintegrated. That explains the inconsistent readings since too.

So now I'm in the market for a new scale. Anything that's worthwhile in that department? Smart functionality to export trends/svgs? (preferably without vendor lock-in)
My last understanding was that anything bodyfat related is inaccurate at best, entirely fictional at worst.
If not I'd just order some cheap digital scale that takes standardized AA/AAA batteries and be done with it, but I figured if anyone knew something worthwhile, it'd be you lard lads.

>>76531498
>>76531308
Ive gone down 20lbs with atleast 40 lbs to go
At the beginning i did notice a difference but since im losing weight very slowly it kinda waters down the effect. Im still fat but im less fat. 20lbs is noticable difference and i do feel lighter and look a bit more human shaped. It just goes to show truly how much i have let myself go. Normal people would lose 20lbs and be thin and done with the diet but im only 1/3 in

>>76531509
Just buy an analogue scale

>>76531515
Those cost twice as much and I don't think I'm ready to go full grandma-core yet.

>>76531509
>If not I'd just order some cheap digital scale that takes standardized AA/AAA batteries
yeah, get this

>>76531520
I bought one off amazon for like £20

>>76530885
you have link to that tinylink template?

I can be under 200 just after Thanksgiving. I gotta keep pushing myself.

>>76531522
>>76531537
>>76531515
Alright, I just ordered a cheap as fuck one from amazon that'll arrive tomorrow.
AA batteries, a simple display and generic load cells, decent enough reviews.
Thanks lads.

>eat most of my calories 4 hours before I fall asleep
>wake up thirsty and still kind of fullish
>oh fuck it'll be one of those days on the scale.
>weight unchanged from yesterday.

Sweet. Ill try to force a woosh tomorrow.

>>76531444
But diet coke?

first day psmfing, wish me luck

>see a before/after image of some guy who looks like me in the before
>says he lost 25lbs to reach the after pic
>meanwhile I was here thinking I only needed 10-15 lbs
it never fucking ends

Just ate 3.7k calories worth of slop felt bad and throw up. Have been dieting for 12 weeks now and lost 20kg. 1st major slip up mood is down. But on positive side should have more energy for bike + lifting session today which is nice.

>>76531673
I wish you lick

>>76531684
>Just ate 3.7k calories worth of slop

>>76529169
What research says this? 150lbs is optimal for most men. Thats a fine end goal. Why the fuck woukd you need a 6 month break? Maybe 2 weeks at maintenance every year for the body to take a breather. Any more is just wasting time and stagnation.
>inb4 under 200lbs ain't a man
Many anons here realize over time 200lbs is always overweight unless youre stupid jacked. Even then being lean at 5'10 usually puts you at 180lbs even if youre pretty jacked. 200lbs is an extremely experienced and invested body builder. No, you dont carry it well. Youre just smaller than the nega fats around you.

>>76531684
Are you a woe-man?

2 days getting my 10k.
Tomorrow will be 3.

Learned something new.
Acid interferes with the amylase enzymes in your spit which heavily slows down carbohydrate metabolism. So, always make sure anything carb youre eating is chased down with something like water and lemon juice or diluted apple cider vinegar.

>>76531684
>dieting for 12 weeks now
>lost 20kg
what the fuck

>>76531725
NTA, but that's just 1.5kg per week + initial water dump.
Doable if you're considerably fat or sufficiently driven.

>>76531731
i can barely manage half that, but my diet is not too restrictive and i've started taking creatine for the first time (but that's probably cope)

>>76531725
From 185kg to 165kg. 95% of days ate around 1.8k to 2.1k calories. Weights and 20min bike 4x times a week. Then couple longer walks. 140g to 160g protein per day.

>>76531746
slow and steady is the right move for most people anyways
you have to learn proper eating habits eventually so you might as well do it from the start

>>76531746
Half of that is still a good tempo and will probably be easier to adjust to maintenance once you're done.
I'm obsessive about things once I commit to them so for me it has to be the biggest-number-now-harder or I feel like I'm failing but people work in different ways.

>>76531752
>dieting on 2k calories

>>76531725
I lost 13kg in the last 8 weeks doing low-carb-ish OMAD. I very likely won't hit 20 after 12 weeks like the other anon, but there are much stricter diets than mine... I eat quite tasty solid food every day and just supplement some additional protein with shakes, instead of going hardcore with shake-only psmf. Got (only) another 11kg to go to get to my TDEE "ideal weight", so this kind of big deficit OMAD dieting doesn't doesn't just work for ultra-obese landwhales

>2000 calorie daily deficit
>not hungry at all, no food cravings
>but extremely sleepy
>sleep 10+ hours and still want to nap after work
How do I tell the boys downstairs to run the bellows a bit harder

>>76531786
by eating (food [or {stimulants}])

>>76531673
Lol even. I already know you're doing bullshit like eating fatty meat and whole milk which isn't a PSMF.

>>76529856 (OP)
I’m doing it when I get home will post shit picture to make sure turd is looking healthy

>>76531803
what are you talking about that is a psmf

Imagine the benefits to society and public healthcare systems if a quick weigh in and diagnosis of obesity could get every fatty a prescription of tirzepatide and sent on their way, treat it like any other disease.

momma whippin out the pork shoulder tonight, lads. ima consoom

>>76530892
This is like the third time someone has asked me for the recipe so I decided to just make a pic.

>>76531803
post physique

>>76531819
A PSMF is a ketogenic diet without the fat. The only fat (because fat contains a fuck ton of calories) you should consume is fish oil pills and trace amounts from tuna/skinless chicken tenderloins. The point of a PSMF is to go as low as possible in calories while maintaining muscle mass. I know you're a 45 IQ brown retard, it's okay

>>76531906
>>76531907

>>76531911
those are some nice wrists

Whats the plan when you have the cold?
I feel very nauseous and have zero hunger

>>76531819
>>76531907
The truth is in the name: protein-sparing modified FAST. I.e., with psmf you are basically water-fasting with the only difference being that you also make sure to get your target protein in (and nothing else). So the only sustenance (kcal) you take in are protein shakes, apart from that only water/black coffee/diet coke and other 0kcal drinks are allowed

IM SORRY I ATE SOME BREAD BUT I PROMISE IT WAS WITHTIN MY CALORIE DEFICIT

>>76531925
Yep but you are allowed some non starch veggies and you need omegas or whatever from fish oils. Faggots here be like I'm doing a PSMF with chicken thighs and whole milk.
That's just a ketogenic diet....

>>76531921
Anon coping like this is very feminine behavior, have you had your t levels checked recently?

>>76531819
Protein-Sparing Modified Fasting, PSMF, the diet described in this book
https://rapidfatlosshandbook.com/wp-content/uploads/2014/07/RapidFatLossEBook.pdf

pic related in the cliffnotes version.

>>76531942
>calls me feminine
>when he thinks a compliment was some layered attack
that was a genuine compliment cuz i have fuck ass thin wrists, damn nigga.

>>76531947
lmao

>>76531947
>i have fuck ass thin wrists
So about those t levels...

>>76531947
Kek ngl you got my ass there, my bad. I think my wrists have gotten a lot thicker from forearm work but it's not something I care about/measure just noticed I have to use a different hole on my watch band now vs last year

>losing weight very quickly
>hairline receding to an uncomfortable level
>dermatologist said it's a normal spike in testosterone because being a fat fuck blocks it
>nothing to do except wait a few cycles and see what grows back
You can't win in this bitch of an Earth.

>>76531993
You can block dht

>>76531943
>2g of protein / lb of of bodyweight to keep musclemass during psmf in category 1
unironically how do cicotards explain this? you have to do even stricter and more ridiculous diets when at low bf% just to prevent your body from turning everything you eat into fat, as opposed to when you weigh 300 pounds and can lose weight eating anything as long as you're in a deficit

>>76531993
min + maybe fin
>>76532003
the protein is to preserve muscle

>>76532009
the 2g number is when lifting (building muscle) at under 15% bf doing psmf, just the fact that it's double the protein intake from cat 1 to cat 3 shows that your body will work differently to try and store as much fat as possible when low in bf

>>76532003
Your body will not turn carbs into fat unless there is no more glycogen storage available
Your body will not turn protein into glycogen if there are carbs available

PSMF is mostly used by very obese people to lose weight on a massive deficit while still eating something, normal people are not supposed to use it, and its not even good at what it does

>>76532003
How do cico (reality) believers explain this?

Fuckin retard

>>76532026
Lmao where do you niggas come up with this bullshit

>>76532026
>just the fact that it's double the protein intake from cat 1 to cat 3 shows that your body will work differently to try and store as much fat as possible when low in bf
no, that is not what it shows
>>76532032
>and its not even good at what it does
it's the best at what it does
highest possible deficit with no muscle loss

>>76529856 (OP)
Fatass here (6'1 240 lbs 30% bf) - please help me.

I have 2 hunger states, the actual one where your stomach starts hurting and making grumbling sounds. This one is quite easy to ignore and keep on track with your designated eating time.

The other one is just a "craving" of food, a feeling of desire. This one is pure hell and I have such a hard time ignoring this feeling. Why is it like this? How do I stop?

>>76532058
>it's the best at what it does
You don't know that, you just believe blindly
What a subhuman

>>76532058
>no, that is not what it shows
That is literally what it shows
Your body works differently when at a low bf% compared to a high bf%
Assuming you have 120lbs of lean mass, you need double the protein intake to keep all of it if you were 150lbs vs 200 pounds
Meaning your body will work differently and prioritize storing fat when you're skinny and burning fat when you're obese, otherwise you wouldn't have to flood your body with so much protein it avoids consuming muscle at a low bf%

>>76531812
Poo check

>>76532052
>your body will work differently to try and store as much fat as possible when low in bf

thats what is bullshit

>>76532068
hi subhuman, I'm dad
>>76532069
you need to give the body more protein when lean so that it can use it for energy since when you're lean you have little fat to use for energy
>>76532071
dubai matcha turd?

>>76532077
Kale carrot banana protein powder milk

>>76532069
Nope you just don't understand how NEAT works or what BMR is

>>76532077
>you need to give the body more protein when lean so that it can use it for energy since when you're lean you have little fat to use for energy
lol
then by that logic you should be able to replace the protein difference from cat1 to cat 3 with carbs or fat and lose no muscle.

>>76532097
no you couldn't because the leaner you are the more protein you need just on it's own
you could replace some of it though

>>76532103
>no you couldn't because the leaner you are the more protein you need just on it's own
I agree
so clearly it's not about CICO, macros matter more, and your body works differently (requiring more protein to keep muscle mass) when at a low bf%

>>76530589
For once I'm happy about living in Euroviet Union where the autists in charge have standardized 100g as the serving size for EVERYTHING.

>>76532110
what do you mean it's not about CICO
if you eat under tdee you lose weight no matter what you eat

>>76532185
this kills the anti-cico tard

>>76532110
Sugar diet btfos you into outer space, never to return

>>76532185
>if you eat under tdee you lose weight no matter what you eat
and that's about as meaningless of a statement as "if you breathe air you will die" because if you eat 800 calories of pop tarts each day you'll lose all your muscle and next to no fat meanwhile if you eat 800 calories of chicken breast you'll lose fat and keep muscle

>>76532110
Such a braindead nigger. Energy balance is about bodyweight not composition. No one in human history has claimed a zero protein diet will maintain muscle mass. A zero protein diet that is a deficit will make you lose weight. Just like a 100 percent protein diet in a surplus would make you gain weight. Your conflating two different issues while not disproving energy in vs out.

>>76532194
>you'll lose all your muscle and next to no fat
thank god your body is not as stupid as your are

>>76532203
let me know how your poptart cico diet goes, make sure to report in next month if you're still alive

>>76532194
>and that's about as meaningless of a statement as "if you breathe air you will die" because if you eat 800 calories of pop tarts each day you'll lose all your muscle and next to no fat meanwhile if you eat 800 calories of chicken breast you'll lose fat and keep muscle

And you'll still lose weight so cico=true

>>76532194
No you dont lose all your muscle
you will lose a majority of fat still, you will lose comparatively more muscle than someone on a high protein diet sure
But the majority will be fat loss

The long awaited return of keto schizo

did legs yesterday and im so sore and hungry. trying not to overeat but still get good protein today. and lifting again

>>76531684
Well the workout was great at least! Pushed 3x8 85kg bench (80kg before) and smashed my 20min bike watts hovering 178watts for a couple weeks now. This time hit 192watts easily had some gas in the tank left even after! Heartbeat during the ride 148 at 10min and 170 for the last minute.

>>76532269
Why are legs so much harder and more stressful to push to failure than arms/back/chest? Just started lifting a few weeks ago and holy fuck leg day kills me. My heart hits zone 4/5 doing legs and its almost more of a cardio struggle to try to push them to failure than it is a muscle one. Is it just the size of the muscles? Like the leg muscles are comparatively bigger so they're more stressful to work?

Take bicep curls, I can push those to failure in a few minutes without breaking a sweat, barely even hit zone 1 before I start to fail them. Meanwhile when doing bulgarian split squats (no gym, and i only have dumbbells and a bench for now) my heart is racing and I feel like I can't breathe long before I'm hitting muscular failure. I wonder if this will get better as I lose weight and gain muscle. Also they take longer to recover, like a day after working my biceps to failure they're no longer sore ready to go again. After pushing legs to failure I'm wobbly and sore for the next 3 to 4 days, which means my legs are almost perpetually sore right now as that period runs up into my next leg day workout, its like my legs are just getting to the point where they're not sore when, oh heavens look at the time, its leg day again.

I guess I can see why people skip leg days now and its such a meme that even a non-lifter fatass like me knows about it. I wonder if I should skip a leg day and let them fully recover before hitting them again, I haven't skipped a leg day yet but I understand the appeal now.

I simply refuse to believe that a donut mini is 60 calories

>>76532329
The calories can't make you fat if you simply don't believe in them.

I usually avoid promoting e-celebs, but Will Tennyson just uploaded an interesting video where he gained and then lost more than 10 lbs of waterweight in a span of 2 days. Might be interesting for those of you who always freak out about what the scale tells you.

I'll save you the time to watch the video, here's what he did to gain the weight:
- eat shitload of carbs and sodium (ramen, donuts, cake, pasta...)
- keep activity low to avoid burning glycogen
- drink water with electrolyte supps
- eat things with fiber, guar gum and sugar alcohols

And to lose the weight:
- skip breakfast, spend morning fasted except for some EAA's around gym time
- do a fullbody workout, walk a lot
- run with heavy clothing on a hot day
- go keto
- eat at a deficit
- take diuretics
- sauna

I had a really lazy chicken salad for lunch, literally just a small chicken breast with some lettuce. I even forgot to buy dressing.
I couldn't believe how filling it was for the calories. I'm officially chickensaladpilled bros

>>76532071
>>76531812

>find a nice adjustable bench for a pretty low price, seriously a steal
>"supported weight up to 100kg"
oh that's why it's cheap

>>76532358
the starvation diet

>>76532327
Lower body is way more muscular than upper body. The quads alone are bigger than all the major muscles in the upper body combined. Obviously working those huge muscles close to failure is going to be more taxing on your cardio and nervous systems.

>>76532374
Trunks drop as much weight as I can over 10 months if I live that long

I needa the fooda

>>76530713
Edameme? How do u prep it

>>76532354
Good work. If pan frying the chicken, a season of salt, cayenne pepper and spanish smoked paprika will get your toes curling in joy.

>>76531882
just in time
im going for a grocery run and was wondering what I should grab

>>76532061
stick to strict eating times, when you start thinking about food you'll eventually think about dinner, or lunch, you'll be anticipating eating at that time specifically, instead of eating now.

>need to go outside for dinner tonight because of a family occasion
>600 calories so far
Will try and stick to lean meat and salads, God protect me.

Anyone had a DEXA scan done? How much did it cost?

>>76530713
enjoy your estrogen nonnie! happy transition!

>>76532536
BOFA scans are cheaper and about as reliable

>>76532562
what's DEXA?

Does a tablespoon of oil really have 110 cal? thats fucked up man.

>>76532584
ligma balls

>>76532593
Yeah and the EVOO one I bought has 140 per tbps

is there any downsides to drinking zero calorie soda besides it fucking up your teeth? If not Im just gonna keep chugging 6 cans of pepsi zero everyday while barely eating anything, been doing this for a week now and the results are wonderful

>>76532649
If it helps you lose weight that trumps most side-effects
However the damage to your teeth is real and fixing them is a big pain
At least flush your mouth with some water after the diet coke

>>76532519
bring a plastic take home box, order what you want, and eat half tomorrow.

>>76532657
alright I already do that out of habit but noted

>diagnosed with fatty liver disease
What a wake up call. I did not think I was that fat at 200lbs, 29%bf (5'9", 30yo).

I've already lost 5lbs since then, but I'm motivated to get down to at least 165.

>>76532420
you want to touch the booba

keep strong anon

>>76532428
nta, but microwave. I had to limit eating them as they have a surprising amount of calories and fat.

>>76532519
restaurant salads are trash, don't eat them. Stick to the meat, substitute your fries for a soup.

>>76532649
>6 cans of pepsi zero
you should aim for half of that. Insert everything in moderation argument. More importantly that is enough caffeine to fuck with your sleep, unless our are power jugging everything in the morning.

>>76532755
Now I don't want to demotivate you but I suspect the fatty liver disease shit is a fucking lie. My mother has been living with "nafd" for like 30 years and had zero consequences from it and continues to be slightly overweight and eat a walmart american diet.

At the same time mad is a terible alcoholic and has been to rehab multiple times and his liver enzyme levels fall within in the normal range.

I would venture to guess that some people just genetically have more liver enzymes and it is not actually indicative of damage or anything. But I am also low IQ so who is to say.

>>76532593
This one simple fact has spawned a generation of retards who force us to have arguments about cico instead of more nuanced discussions about psychology and other aspects of weight loss

How often should you weight yourself, weekly?

>>76532784
Twice a week, once for the fatty contest and once to check if you're progressing or regressing for the fatty contest

Dont @ me, this is the best way to stay motivated and on track

>>76532784
Whatever is most psychologically advantageous to you. I have "mandatory" weekly weighings and then I also have the option to weigh myself whenever I want, and do that pretty often too

>>76532784
twice daily. I all comes down to your mental processing of the information.

>>76532791
@anon we all are glad you are motivated and on your way to achieving your goals.

>>76532784
daily

>>76532766
Holy cope

>>76532765
>Insert everything in moderation argument. More importantly that is enough caffeine to fuck with your sleep,
Yeah I noticed that, Ill try cutting down to 3, the thing is whenever I feel the urge to go to the store and buy some crap I just drink a can and the urge is gone. So Ill see how Ill manage that.

Thanks for the advice.

It should be noted how friendly people here are as opposed to other boards where everyone calls each other a retard over the slightest disagreement (ex: /g/ and /int/)

>>76532765
What’s wrong with restaurant salads? You can ask them to hold all the caloric stuff.

>>76532784
Daily, otherwise outliers will fuck your perception.

>>76532766
Interesting. I have diabetic family members on both sides of my family tree, so I also have sky high insulin resistance. The doctor did mention that as well.

Lies or not, it's still a wake up call to get on the treadmill.

>>76532847
>hold all the caloric stuff.
lettuce without dressing

fine if you hate yourself, but low satiation, low fulfillment, low return on $

If you want to go that route, order the veggie plate and pretend that you forgot to use the dip so you don't seem like a tryhard.

>>76532861
cholesterol, fat, sugar and sleep issues aren't a hard rule for dying. Insert that example where the chain smoker lived until they were 90. Doing all this shit is just making sure we only need to roll a 4 on life's D20.

>>76532887
>fine if you hate yourself

You seem out of place maybe try the maintenance phase podcast for something more aligned with your views

>>76532892
>try the maintenance phase podcast
idk what that is, but I suspect my response should be. Stop crying like a fattie bitch because somebody can put up a valid argument.

See what I did there, I didn't have anything additional to add to the discussion so I resorted to insulting you. Thing is, only one of is having a miserable time eating tasteless green crunchy water.

>>76532904
Your a fatty fat fat child brained retard who hates le icky veggies. Got it. Tubby. You need to love yourself and slather your salad in high fat dressing cheeses nuts and croutons

>>76532909
see >>76532887 where I said order the veggie tray

>>76532904
>tasteless
Why u lie tho

>>76532912
Oh thank you, supreme leader. I will listen to your command because I one day want your body

recognized and stopped myself at the beginning of a binge, very happy :) sitting around 800 calories so far, I'll figure out a 400cal dinner.

>>76532916
calm down anon. You know your heart is bad.

day 4 of fast almost over, it's surprisingly easy. i feel a bit tired and light headed.
interestingly i am aversed by water, i don't tolerate it plain nor salted, carbonated mineral water helps, tea/coffee are great too. Lost a kilo today

>>76532843
I drink diet caffeine-free pepsi in the evenings

>>76532766
Yeah it's pretty weird. I was obese for a long long time (still am, though I'm almost out of obesity) and was sure I had NAFLD, but my liver labs are all normal.

>>76530453
What do all you egg whiters do with the yolks? Just yoke them into the trash? Save them for a yolk off?

>>76532887
In this case I would bring my own dressing. Maybe the restaurant has a light dressing of their own. But I use the Skinnygirl brand. All the dressing I want adds about 15 calories. Add grilled chicken and you have a satiating meal for 200 calories or less.

>>76532950
Yep. Feels wrong. But so does having a body fat percentage above 10.

>horrifically lame 12 hour shifts at sedentary job
>balloon in weight because there's nothing to do but stress snack all day
>switch to working 5 hours
>effortlessly maintain huge deficits
>too busy doing fulfilling activities I forget to eat
>have time for gym and to cook for myself
I'm officially a believer in that the environment is everything, humans are animals, all the discipline self control nonsense is cope.

>>76532986
>there's nothing to do but stress snack all day
>all the discipline self control nonsense is cope
no ur just a bitch

>>76532960
scooby you already made it this thread is not for you

>>76533015
My body fat percentage is above 10 though (it’s 11)

>>76532951
>Skinnygirl
it is good stuff

I know some states have issues with brought in food. If anyone has the time to look up the John Strand avocado incident it is hilarious.

>>76532950
I know that a lot of people have just given up and are happy buying the egg white cartons. It feels icky pouring eggs from a carton, but you get used to it.

if you don't eat the yolks you are bitch made

>>76533034
Who the fuck doesnt? It's literally one of the best tasting, most nutritious things on earth.

>>76533034
I agree
There’s no way I would not eat all the nutrients necessary to create a whole living chicken baby

>>76533034
Cope

>>76532940
good work!
>>76532950
use them to make some custard and pawn it off on someone

>>76533038
>>76533034
I had to stop recently to reduce calories. 2 egg whites are more satiating than 1 egg w/ yolk for half the calories.

>>76533078
cut calories elsewhere, yolks are super rich in lots of super healthy stuff
willa lso cut on food waste

>>76532471
If you make it let me know how it goes.

>>76530798
God I hate AI
>One cup of steamed broccoli contains approximately 55 calories. This can vary slightly depending on the preparation method, but it's generally a very low-calorie food. For example, one cup of cooked, drained, and unsalted broccoli has about 27 calories, according to University of Rochester Medical Center.
So is it 55 or 27?

>>76533100
>Muh healthy fats
>Muh cholesterol is good for you
>Muh carnivore
>Muh keto

Fatass

>>76530836
>pickleball
Is that what they call it down at the bathouse now?

>>76533153
>animal protein and fats arent good for you
lmao
never mentioned keto or carnivore even once go eat gray nutrient sludge you fucking faggot

>>76530993
Nice

>>76533175
Proteins yes; fat less so.

>>76533194
We still need them. Eating two whole ass eggs isnt gonna send someone straight to the obese realm.
I would much rather eat less of something else so I can eat the entire egg, personally.

>>76530902
That's where all the protein comes from

Does anyone else struggle to do things while hungry? I'm not a boredom eater, like I wouldn't get the urge to eat while watching some shitty Youtube video. But if I'm trying to do something kinda boring or frustrating I feel like eating and I can't focus on the thing I'm doing unless I eat. Trying to study or learn about something while hungry is impossible for me. I just start thinking about food and can't focus

>>76533234
Fatty cope

>>76533238
What?

>tfw 19 inch neck
Is it over

>>76533146
Idk, I buy mine frozen and eat the whole bag. 100 calories.

>>76533251
impressive

>>76533234
There's definitely a sort of haziness when the deficit is particularly big.

>>76533100
Lots of stuff is healthy and will make me fell fuller than yolks for 55 calories. 55 calories is a half gallon of lettuce.

>>76533203
Sure you need some fat, and yes some animal fat isnt bad, but it shouldn't be your only or primary source is all. But yeah go ahead and eat some whole eggs.

>>76533234
Just eat.

>>76533255
Yeah at work I can focus without eating no problem it's like I forget about food, but if I'm doing something at home I can't focus without food for some reason
>>76533269
No

>>76533234
it is a very real thing.
Time your meals/intake around you gym activities.
Caffeine boost like an asshole if you need to think.

The distraction thing is probably mental health related. Your procrastination is unrelated to your hunger.

t. the guy who should be doing something different than posting on 4chan.

>>76533278
>Caffeine boost like an asshole if you need to think.
...and annihilate your sleep quality if you just so happen to need to think after 12pm.

8 days in and I'm down 9lbs, 244>235.
I'm still eating the same crap foods, just less of it. For example I got a pizza yesterday and ate a third of it, ate a third for breakfast this morning, and have the last bit in the fridge for tomorrow.
Also I'm not exercising, I was working yesterday and had a very lazy day today.

>>76533279
old people problems

>>76533286
It's everyone's problems, old people just notice them more but you younguns get fucked up all the same.

>>76533279
them's the breaks anon.

>>76533283
keep it up. Enjoy your rest day and get back on the grind tomorrow.

>>76533289
old people cope

I've realized by chin stores excessive amounts of water, and the only way to reduce it (besides further losing weight) is to be in a fasted state of at least 16+ hours since my last major meal. It's significant. Like if I go out and do some cardio for an hour, sweat profusely, I can see my chin fat reduce 30-40%.
Anyone have a similar experience? It's incredibly frustrating to have my chin be one of the first places that bloats up.

>>76533175
Let guess something something artificial sweetener something something insulin something something sneed oil

Why are you so fuckin fat then?

>>76533298
That's not normal, go to the doctor.

>>76533298
water goiter lol?

>>76533309
Just looked this up and no that's on the neck, definitely not. It's the fat under my chin storing the water. Something like picrel but less extreme. It's noticeable.

>>76533293
Thanks.
I know I have to get back into cooking more healthier, using more veg, grilled chicken and fish etc..
It's getting back into more active routine. One of the reasons I'm losing weight is getting short of breath doing reasonably easy activities.
I've been sick recently also but the weight is not helping.
So my present action plan is to lose weight, drink less alcohol, and get more active

>>76533279
That’s what adderall is for.

>>76533315
>definitely not.
yeah, I was joking

try mewing and reducing salt intake
also the way you tilt your head makes a huge difference in jaw appearance

NEW
>>76533334
>>76533334
>>76533334
>>76533334
>>76533334
>>76533334

>>76531175
At least you have a nice child wife. Boogie?

>>76530640
This man gets it