Thread 76592261

>Who is /fat/ for?
For food-binged frens, 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: >>76588504

I climb the scale only in the morning after having a good long piss and mega dump, and only once every week. I'd be devastated to see myself going up despite eating very little

What are your guys favourite keto recipes for optimal weight loss? I have decided to buy one of those new dash minis with removable plates to make chaffle burgers.

I am finally starting to like the certainty and efficiency of just eating the same food every day. I have eaten the same foods for like 3 months with only a few exceptions and chest meals

My cravings come primarily from boredom and being in the house with the easy access to food. I noticed I never get hungry while walking outside, not even with the physical feeling of vacuum inside my stomach. It's purely psychological to me.

I've read about the big initial loss of water weight and plateaus but is it normal for a plateau to come immediately after the water weight loss? On a daily 700 calorie deficit and in the first week scale went down 6 pounds but in the second week it didn't budge. Counting everything in a tracker including shit like sauces/seasoning/etc.

>>76592334
Are you eating carbs? Plateaus and eventual weight regain are totally normal for calorie restricted diets with carbs.

>>76592292
None, I just OMAD a regular breakfast sandwich. 2 pork patties, 2 fried eggs, 2 slices of cheese, regular bread buns. 1000 calories.

That's all I need for weight loss. Caffeine to alleviate bordedom from lacking food. 3 meals a day is gay. Losing weight at a snails pace is gay.

>>76592334
a plateau can last upwards of ten days, even longer. keep persevering

>>76592353
OMAD works because for most of the day your insulin will be low.

You can majorly improve your gains by replacing the bread buns with chaffles.

What should I eat tomorrow morning

>>76592384
Anything but carbs.

I like bacon and eggs for breakfast. If you eat bacon look for sugar free bacon. If it is labeled low-sodium it might be sugar free. Check ingredients.

>>76592317
me too. how do we combat this? Are we doomed to never buying goyslop?

What if my future wife buys a shit ton of goyslop like most women?

>>76592391
>What if my future wife buys a shit ton of goyslop like most women?

I think about that too, my nutritional habits are basically incompatible with normies'. No watching movies while eating pancakes with nutella for me. I wish I could find a girl who eats healthy by herself.

>>76592403
>I wish I could find a girl who eats healthy by herself.
knowing most women are fat by the time they are in their 30s, I think we are screwed to be fatties at this rate.

>>76592388
Why carbs? How come not CICO

>>76592285
>despite eating very little
How will you maintain once you meet your goal?

do the people who lose weight that don't believe in cico happen to be eating at a deficit ?

Cream of mushroom + rice is a hearty meal

>>76592469
>carbs
>a hearty meal

>>76592423
Unlimited calorie low-carb works better than restricted calorie with carbs.

Of course you can restrict calories in addition to low-carb if you want, though it isn't necessary. The key is avoiding carbs.

>>76592449
Depends on what you actually mean by CICO
No one denies that eating less food is going to make you skinnier, the problem is that when people talk about CICO 99/100 times they mean "eat the same shit you're eating now, but less", which is a recipe for disaster. Just saying "eat less" is completely ignoring human biology and hormones.

If it isn't obvious enough, your body works differently when you're eating 1600 calories of ground beef and turkey as opposed to 1600 calories of cereal, oats, and pizza. With a healthy diet your body will self select for lower intake and you'll easily lose weight without counting calories.

>>76592362
Alright, give me a recipe and I'll report back with results

>>76592480
Wtf lol?

This is bullshit lmao

>>76592472
>CICO
>Can eat anything at a deficit

>>76592482
>eating less food is going to make you skinnier
Correct.
To everyone else, remember it's your duty to report spammers.

>>76592487
Dash mini waffle makers work best. They have a dash multimaker mini now with removable plates which is probably good for cleaning but I don't have one yet and it costs more. Otherwise just use whatever waffle maker you have. Belgian waffle makers will get worse results due to thickness.

The basic recipe is
- 1 large egg
- 1/2 cup of shredded cheese (mozzarella or cheddar)

You mix the egg and cheese as a batter. Put some shredded cheese on the waffle iron first to get a nice crispy crust. Then add the egg+cheese mix. Cook 3-5 minutes until it isn't steaming and you have your desired crispiness.

Perfect for all types of sandwiches and burgers.

>>76592506
ignored the entire point of the post award

>>76592261 (OP)
My father prepared a bowl of ice cream for me without my knowledge, or permission. Now I'm no longer in deficit for the day even though I suffered through hunger for hours, earlier.

>>76592518
hes rewarding you for your good work dieting, he has faith that tomorrow you will eat 800 calories to compensate

I lost
FIVE
count em
FIVE POUNDS!!!!!!!!!!!!!!! over the last two or so weeks.
I'm so happy.

how long should the eating window be in OMAD?

>>76592261 (OP)
>not seeing the weight loss I wanted after following the OP guide and other board sticky
>go through archive and read some old threads
>/fit/ broscientists saying a sudden big caloric deficit (I was doing -900) makes your metabolism slow down so much you don't lose weight
Wtf, did /fat/ lie to me or is there a nuance I'm missing?

>>76592580
When you sit down for a meal, thats the duration, dumbass. You 100% ate already and want to eat another meal

so does the ketoschizo only support keto or does he support keto while advocating against cico

>>76592603
He’s fine with Keto + CICO

>>76592580
unironically as long as it takes you to get your protein goal in

>>76592592
>dumbass. You 100% ate already and want to eat another meal
Way to act like ahyperaggresive jackass without being provoked

>>76592612
cool. i try keto to see how it it. it might be perfect for me (i'm mixed race)

>>76592630
You calling people niggers when you cant even stick to OMAD speak volumes.

>>76592588
how long has it been, and what does -900 leave you per day?

>managed to avoid binging on sloppa yesterday
The future looks bright.

>>76592663
Now just do that for 95% of the rest of your life and you can go to grave knowing you made it

>>76592668
I will make a beautiful corpse.

>tfw 10 years until I have a heart attack according to my family history
WAGMI

>>76592588
People come to /fat/ to lie about calories. Pic related.

You would have better results eating unlimited calorie low-carb.

>>76592675
Motivation to not kms yet

What bf% to make cheeks chiseled?

so hungry...

>>76592575
Congrats

I'm going to order and eat an entire pizza tomorrow if I wake up hungry

>76592388
>76592362
>76592482
>76592480
>76592511
>76592698
He's been at it for more than 20 hours straight now.

>>76592861
Probably not a good idea but go off king

>>76592878
that's the way she goes

>>76592861
eat an egg and go for a walk, if youre hungry after that you can order a pizza
>>76592875
it keeps him off the streets and out of trouble

>>76592875
Hello Moxyte. You would be less mentally ill if you ate animal products.

>>76592861
Make yourself a keto pizza with carnivore crust. Then you can enjoy it without worrying about calories.

https://www.youtube.com/watch?v=gw-IxzHOMhQ

Never forget one is timestamped recently one isn't hmmm

Okay. I need to lose 13kg, minimum by December 27, preferably 26kg. I will do this by eating lean and walking regularly.

>>76592943
Lean protein(93/7 or leaner) smash clean carbs w/out fat (veggies/potatoes) and walk a lot. You got this bro

>>76592943
Vension is great

>Used to struggle with losing weight
>Lost ~10kg over a few months
>Started running to burn a few extra calories
>Got addicted to it
>A year later I'm running 4+ times.per week (and still lifting twice)
>Now I worry about not getting enough calories and it's hard to even stay in maintenance
>If I'm not constantly eating the weight just drops off at an unsustainable rate
>I'm running a race next weekend where I'll need to carb load beforehand
>I need to eat 624-936g of carbs per day for 2-3 days
>So I'll be shoveling in lollies, rice and juice
T-thanks, I guess?

>>76592944
>>76592950
I'll be using kangaroo mainly 98/2.

>>76592952
It's cheaper than the 5% beef and tastes better.

>>76592823
#MeToo

>>76592951
Sounds awesome man, good job

imagine eating this good

Fatty Contest
Name: Dzonathan Gavert
Weight: 105kg

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

Motivational Song of the Day:
https://www.youtube.com/watch?v=lDK9QqIzhwk

18kg down in 61 days.
18kg to go in 110 days.

This just might happen.

>>76593075
>18kg down in 61 days.
how, fasting?

>>76593078
Calorie deficit and ton of overtime at a cold storage warehouse. Check the tinylink for details.

Fatty Contest
Name: Dzonathan Gavert
Weight: 105kg

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

Motivational Song of the Day:
https://www.youtube.com/watch?v=lDK9QqIzhwk

18kg down in 61 days.
18kg to go in 110 days.

This just might happen.

>>76592951
Based carb enjoyer

>>76593086
Just keep doing what you're doing, I guess.

>>76592261 (OP)
Down another 1.2kg this week fellas. Hope everyone else had a good week and WAGMI

Is it okay to break a 5 day fast with chicken and rice?

Should I workout in the morning or at night, I do omad at night probably 10pm I eat shower and do all that before I go to bed

>eat processed slop mcdicks burger (~700 calories)
>feel like absolute garbage

I feel awful but at least I learnt my lesson to stay away from that garbage for good after months of avoiding it.

>>76593225
yeah, the general guidelines for breaking extended fasts are:
>have a small meal
>don't go too heavy on carbs (no massive pasta bowl)
>eat a lot of protein
>make sure you're getting tons of protein on your refeeding days (at least 1g/kilo)

>>76593233
>1g/kilo
per pound of lean mass* mb

I got two little silver medals, on my first time?! Wow you guys! Makes we want to fast even more, strangely effective.

>fastard cheating to win the fatty Contest
Peak pathetic

Will gooning a fuckton help you lose weight?

>>76593277
>how dare you only eat once a day
every autistic screech adds 1hour to my fasting timer!

13.4k steps so far.
Aiming for 20k.
WAGMI

hunger has made me resort to chewing on my own finger nails and surrounding skin to try and satisfy my urges
my hands look vile now but at least im losing weight

My friend fasted last week and he dropped below 80kg for the first time in over 7 or 8 years. So proud of him.

>>76593401
Do not touch the ducks.

>>76593326
Try coconut water or black coffee.

>>76593295
Keep going brother
WAGMI

>>76593278
No, it increases Cortisol and makes you fat.

Fatty Contest
blindoptimism
167.2

as I get skinnier my progress only slows down :(

>>76593401
>>76593430
>anunymous comes home to a bloody conclave
>duck corpses litter the grounds
>atmosphere of fried batter and duck grease is heavy in the sultry breeze
>hear a guttural yet booming voice

"you're looking a little thin, anun...let's put some MEAT on those bones"

>>76593472
Yep, and I found going under 1500 calories a day absolutely tanks my mood. I started feeling irritable all the time and I started having difficulty getting to sleep. So trying to eat less to speed things back up was not sustainable for me.

However, visually speaking, I think progress is way more apparent when you're skinnier. Every pound I lose when I'm <200lbs is way more apparent than even 10 pounds when I was >3000lbs. I didn't even notice a difference when I lost my first 20lbs, but going down just 5lbs now is a major difference. So maybe don't track your progress with the number on the scale, but try to take pictures of yourself every week and compare that way.

>>76592285
Daily weigh ins are better and more accurate, you just take the weekly average.
And you're a big boy, I'm sure you can handle highs and lows from glycogen and backed up shit without having a panic attack when you know that daily fluctuations don't matter.
Plus exactly 7 days later you could have stored water weight and see no change in the scale and think nothing happened for a week, THEN you're going to be devastated.

>>76593436
Finished at 22k. Pushed myself a little further.
WAGMI

DAY 6:
70.5 kg

Haven't eaten yet. Lost 4 kg since I started most of which I assume is water weight

>>76593493
this, more datapoints + charting them so you have less of an error margin
>t. did that while doing beeminder while going skelly

Fatty Contest
TheObeseBrit
201.5lbs

Am I the only one that fast 16/8
godspeed to those that fast for days, I don't think I could
WAGMI

I did a 36 hour fast
I felt terrible
could not sleep
and was tired
and when I finally broke the fast I just ate and ate all day long

>>76593701
Fasting kinda doesn't work because of how much you splurge at the end