Thread 76707311

>Who is /fat/ for?
For the zombies that deal area effect damage 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: >>76700839

Congrats to the guy who lost 100 pounds at the end of the last thread. I forgot how to respond to other threads.

I hit a really big milestone today. If only you guys could see how fat my cheat meal is.

I stopped at Applebee’s and got a 2 for $25 deal that comes with a cheeseburger, chicken alfredo, and buffalo wings. Classic amerislop.

>1200 calories in
>still kind of hungry
it's over

>>76707399
What did you eat so far?

I started cutting down on rice and stopped snacking for about 2 months now and today I noticed my ass is smaller. My thighs are smaller too. Feels weird when I grabbed my butt and it was smaller.

we're all unironically going to make it

is it a good idea to eat peanut butter cups (a bite) whenever i get hungry?
they make me feel full instantly back in the day. i miss them
>>76707476
>1 cup of milk (coffee with a lick of milk throughout the day. no sugar)
>1 pomegranate
>2 beef burger patties without the rest of the sandwich. 185ish grams each

>>76707399
just learn to deal with the "kind of hungry" feeling

>>76707487
you sure

Is it normal to feel weird flutterings/pulses from around my rib area a couple hours after doing ab workouts? Been doing incline sit ups six days a week and it concerns me when I feel a weird pulsing around my left and/or right ribs. Makes me paranoid about my organs but from my understanding organs don't pulse on their own.
>inb4 go to doctor
No I've embarrassed myself before going to a doctor for something meaningless.

>>76707577
Yeah, that's normal. It's just increased blood flow into and around your muscles.

>>76707577
You are dying, RIP.

>>76707574
hey at that rate he will look amazing in just eight years

>>76707574
Classic cut and bulk

>Fasted an entire day
>Went lifting
>Ate 500 calories below maintenance the next day (1800 calories total), did an hour of cycling
>Lost zero weight
CICOtards have no explanation for this btw
my bmi is 20

>>76707592
>Fasted
lmao

>>76707535
it's manageable for now but i can't see myself tolerating this long term.

>>76707601
every time you get hungry go take a walk or do some exercise. I find just breaking a sweat will make my hunger go away for an hour or two. Intense exercise will make the hunger go away for 3-4 hours.

>>76707601
your appetite will adjust over time
for now please quit whining and be a man

>>76707609
>your appetite will adjust over time
This is the biggest jewish lie of all time

>>76707290
Good job anon

>>76707577
It's probably your ab/core muscles trembling from the workout. I occasionally get a similar thing happening to my chest/shoulders after a tough workout.

>>76707592
>went to the gym yesterday and hit chest
>woke up today and didn't have a chest like a greek god
it's grim out here boys time to give up

>>76707605
it is tolerable because it's not like the hunger from before but it is constant.
i hate sweating and i hate exercise.
i lift light weights and the feeling doesn't go away.
>>76707609
i hope so.
>>76707617
y-you think someone would just go on the internet and tell lies?

>>76707592
it wasn't your maintenance :^)
desu, CICO is true but not by itself because it doesn't take into account how the body deals with different macros nor the hormones.
the body doesn't deal with 2000 calories of protein like it deals with 2000 calories of carbs.

>>76707311 (OP)
just walked 3 miles. How much should I be walking as a 250lb fat boy

Do you guys ever consider the semaglutide drugs?

>buy skim milk
>"oh obviously because the fat is gone, it's still going to taste like milk but just feel like water"
>nope.png
>it still feels like milk but tastes way worse

>>76707768
it just tastes like severely watered down whole milk kek

Stay strong

STAY HARD

>>76707796
please see a doctor if you stay hard for long

>>76707765
>too expensive
>caused cancer in some mice

I lost a bit of weight (18 pounds) and fat on my belly became kinda soft/melty instead of hard. Is it normal? I eat protein and lift.

>>76707856
why was ur fat "hard" in the first place? i've never heard of that being a thing.

>>76707856
you probably lost a lot of visceral fat but still have subcutaneous fat. Visceral fat should be pretty hard/solid to the touch while subcutaneous fat is more squishy. Be happy - you definitely want that visceral fat gone for the sake of your long term health.

>>76707869
More like it became less firm. That hardness was more to put in in picture.
>>76707870
You are probably right. I went from 100% sedentary to becoming a picrel.

haven't been exercising with weights my whole life because i have a bad leg and was worried it would fuck up my already crooked spine.

recently realised i could lift weights while sitting or laying down. Is this what being braindead feels like?

>>76707886
sometimes you just don't see all the options. especially if it's pertaining to something long term.

thoughts on fasting while uni
i'll bring electrolyte powders with to mix in water if i have a headache
i'll refeed if i feel physically exerted or theres a social event so roughly 2 times i'll eat a week give or take
my main worry is if there are any mental effects even if i take electrolytes frequently

>>76707904
Fasting doesn't work

>>76707875
>No job just walks all day
I wish

It's crazy how much more work it becomes to keep about the same weekly progress once you start to get lean. I have 5kg left, right now I feel much worse than I did when I first started

>>76707904
Fasting isnt a long term solution, if anything just do OMAD. Why do I say fasting isnt a long term solution? Truly ask yourself if you can go the absolute rest of your life eating 2 or 3 times a week. Fasting is good for plateaus or gut health balance, but as one primary diet? No. Many of the fasters that post here use fasting as a means so they can stuff their faces without guilt, and they get really mad when you point this out. CICO is the only true natural solution to weightloss, and those who disagree cant stick to CICO long enough to see the weight melt, too many people want an over night solution for a life time issue.

>>76707922
this is why I have hella respect for bodybuilders who compete. I can't imagine cutting down to 5% body fat.

>Almost at goal weight
>Still women wont sex me
It is so over..........

>>76707928
>Truly ask yourself if you can go the absolute rest of your life eating 2 or 3 times a week
??? you're not supposed to be cutting forever bro
cut then bulk then cut then bulk, simple as
some people have goals beyond just being skinny you know

>>76707922
I haven't seen the scale move in 2 months :|

>>76707574
oof anon what happened there

Okay time to lock in. Going to see if I can make it on a week of psmf-lite.
Here's what my eating is going to look like each day:
>2 fat free milk lattes
>1 fat free milk + scoop of whey protein shake
>3 eggs + 1 bratwurst sausage (about .2 pounds)
>3 eggs + 1 bratwurst sausage again
>1 cup of kefir
>sparking water, 0 calorie soda, and electrolytes ad libitum

I'm already pretty deep into keto and haven't had a cheat meal since last week. Tomorrow I'm replacing the bratwurst for ~1 pound chicken breast and eliminating the kefir (I just wanted to get rid of this shit today instead of leaving it in the fridge for a week).
If I start feeling too shitty I'm going to replace the fat free milk with whole milk.
Will post a physique update if I can make it through this.

So...how long until I have a chiseled model face? (im around 80 kg at 6 foot)

>>76707998
Just eat normal lmao

>>76708000
depends on what body fat you currently are, but I noticed pretty significant changes in my face/neck fat even just going from like 82kg to 78kg at 6ft

>>76708007
eating normal works until you're 18% bodyfat

>>76708007
easier said than done

>been grinding, lifting, lost 20 lbs and put on muscle
>old lady at pickleball told me I was handsome yesterday
>feelsgoodman.jpg
WAGMI BOYS

>>76708039
old as in 70+?

>>76708044
probably like 65 kek. not bad for an old lady tho desu

>>76708055
She wanted you bro

>>76707768
Kys avatarfag

>>76708039
She could be mad rich and gave it all to you, all you needed to do is rub her bunions and and lay pipe, but you just couldn't seal the deal.

>>76708058
>>76708065
>tfw I fumbled the bag

>>76708069
No, go back tomorrow and chub up a little bit so she sees a dick print and ask if she can give you private pickle my balls in your mouth lessons. Good luck!

>>76707973
dad had a health scare and went into the hospital. i lost focus and couldn't get going again. also lots of beer.

>>76708144
is it better now? if not, get a fucking grip anon. you can do it. you almost did it once, you can do it again.

>>76708144
alcohol is literally poison

>>76707617
Yes yes, the reason you overeat is Jews, we know.

>>76708151
this is literally true

Fatty Contest
goblin27
79.0kg

>>76708191
I have never thought to use AI to make upskirt/upshort videos...

breakfast for the rest of the month taken care of, mix of huel and collagen.

theres like a zero percent chance this nutrition info is correct right? I bought a box and ate the whole thing in a single sitting until i actually went to put in in my phone and i realized that someone definitely just made this shit up and slapped it on a box

>>76708377
>kebab
Hahahaha

>>76708377
What is it actually?
Grilled mystery chicken meat?
Why wouldn't it be accurate?

>walked over 5 miles today
WGMI

walked another 5 miles today
down to 250 from 268 in 15 days.
the next 9 days are going to be hot, will try to get my 5 miles in everyday.

>>76708397
awesome! i just finished my 5

What I eat in a day:
9 large eggs
1 carb balance tortilla
100g sweet potato
400g non-fat Greek yogurt
500g skim milk
30g vanilla whey powder
strawberries, blueberries, raspberries
banana
cocoa powder

Supps:
4g fish oil
multivitamin
vitamin k2
magnesium citrate
creatine

>>76708578
9 large eggs??
are u a giant or something
who tf needs that much

Only took 20kg for people at work to notice

>>76708578
great diet

>>76708637
>retreating from all social activities until I lose 20kg so I can come back to social activities and see the shocked look on their faces

>>76708368
>tfw your kitchen is indistinguishable from a drug dealer's

>>76708145
he probably has a few more years.
>get a fucking grip
doing sober october now, pretty well focused.
>you can do it again
you're god damned right i can

>>76708377
if it's actually 43g of chicken it looks a little low. maybe halal slaughtering is magic

>>76708578
that picture does not spark joy but i appreciate your commitment

I fasted today and will weigh in in the morning. How do I avoid over eating after fasting?

>Went on business trip for 2 days
>Can't say no to eating with business partner
>Get back last night
>Weigh in this morning
>Lost .3 kg

Amen for running around like crazy.

Hah I somehow lost 4 pounds in a day of fasting. Crazy

>>76708368
Huel is the worst name for a product I can imagine. It’s directly invoking “gruel” which is pretty much what it is and has super negative connotations.

Onions green is one of the other worst names now that I think about it. Directly from a science fiction horror scenario.

Drink slop chuds will drink anything

Today's meal is 150 grams of blue cheese and whole wheat crackers.

Got some Guac with Blackened Chicken Tendies this fast break. I ended up using only 1 Buffalo Sauce.
Large Guac ends up being 4 Net Carbs.

Tendies = 840 kCal / 9 Net Carbs
Guacc = 460 kCal / 4 Net Carbs
Buffalo = 60 kCal / 2 Net Carbs
Total = 1360 kCal / 15 Net Carbs

>>76708637
not bad
>>76708783
premake your meals

Down 145lbs since January, currently 270 and got a dexa scan which put me at 30% bf, guy in another thread said there’s no way I’m 30% at 270, what bf% yall think I am, for reference I’m 6’4

>>76708847
Before pic

>>76708797
That's because you look at everything with a negative attitude aka pessimisticly. You likely hate yourself.

>>76708847
30% looks about right

>>76708799
How much salt nigger? You can make this for cheaper. This whole act of buying fast food and posting it is fat brain

>>76708847
thats some pretty insane progress anon, good fucking job, keep it up.

>>76708856
That’s what I thought, even measurements put me at ~29%

>>76708868
Thanks bro, I hit over 400lbs for the second time in my life and was a huge wake up call to get my shit together. Not stopping anytime soon

>>76708863
I work a fuckton. I can afford to splurt on a large meal once every 4 days

>>76708892
But you're eating shit

>>76708847
Man, I'm only 7lbs heavier than you and look worse than your before pic.

>eat lots of fiber
>spend the entire day farting
uhhh wasn't your body supposed to become "accustomed" to the fiber after a few months and stop farting?

>>76708955
>unironically falling for the fiber meme
lol

>>76708943
Height?

>>76708942
Doing pretty fine on my weight loss journey despite eating like shit

>>76708959
6'

>>76708968
Nice

>>76708943
The pic doesn’t do enough justice to how massive I was, I was wearing 4xl shirts and my waist measured at 57 inches around the time that pic was taken

>>76709004
Man I was 370 and had 62” waist

Day 3/80 3x13 squats, push ups and sit ups

>>76709026
If I were you I'd go with 2x13 + 1x failure, every other day.

>>76708797
>Drink slop chuds will drink anything
Hey, the banana and strawberry black flavors are great. Just don't get the chocolate, tastes like uncooked batter.

>>76707998
holy shit I forgot just how bad psmf is
you spend the entire time hungry, never feeling filled from your meals and unlike fasting the hunger never goes away

>>76709142
Hop on the Mounjaro and then do PSMF. It's great.

>>76709026
If I were you I would buy a gym membership and pick up weights instead

>>76707311 (OP)
>drank a half gallon of milk today
damn son

>>76709160
My local gym went into administration.

Fatty Contest
FastFattyFast
93.9kg

Took a break from fasting this week. I have been doing a 95h fast every week for 8 weeks straight, decided to take a little break. This weeks daily calorie and macro averages are: 993 kcal, 33g fat, 160g protein and 16 carbs.

>>76707311 (OP)
Anything more depressing when you think you've done well for the past three days and then scale still stays the same. Guess I'm eating more than I think I am. Still depressed and it will now take all my will not to say fuck it today, ill start again tomorrow. The only thing that makes me want to double down and eat fuck all today is my weigh in this weekend.

>>76707734
As much as you can probably. My walks are probably 6miles, 90minutes or so. I do the same loop everytime, I just put on a difference EDM mix each time and its always enjoyable. I need new shoes though, My old ones are starting to flog out and give me blisters.

>>76708368
Is huel plant protein or whey based? I am doing a meal replacement shake 1 - 2 times a day, but so far not really seeing results

>>76708649
This is what I did. I went on holidays in november with a group of friends that I dont see often, and the next time I flew up to catch up with them in July I was 100lbs down. It was a night mixed with shock and complements I will never forget. It actually makes me sad that i've put back on 15lbs since, I feel like a bit of a fraud now.

>>76708847
You got my respect bro, great work.

>>76709244
I often think how much difference at the end of the week is there from fasting to eating <1000cals a week. Thats still fuck all cals and you really should loose a great deal of weight doing this.

>>76709270
pea protein

>>76707841
If you could afford it, would you use it?

>>76707765
I've been on it for like 2 and a half months now.
Works pretty well. Lost like 18lb so far with basically zero effort.

Don't really feel hungry ever. Digestive side effects are annoying, but they come and go so it's no big deal really.

I'm getting really sick of diet soda and not longer "Needing" the sugar fix, I should probably ditch it for water.

>>76709449
Are you worried about any long term problems that might arise?

Everyone drinking meal replacement shakes is NGMI

Fact.

Fatty Contest
Name: Dzonathan Gavert
Weight: 99.5 kg

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

Motivational Song of the Day:
https://www.youtube.com/watch?v=g3vVT35FAIU

>Sober October, Day 9
today i ate:
2 cups of greek yogurt
1.5 ounces of blueberries
5 ounces of blackforest smoked ham
2 slices of whole wheat bread
6 ounces of steamed broccoli
2.5 ounces of sweet potato
1 frozen chicken cordon bleu
2 cups of vegetable soup
5 cups of black coffee (2 decaf)
2 cans of diet pepsi
vitamins/psyllium/collagen peptides

1200kcal. good day.

>>76709458
Forgot the pic =[

>>76709462
solid, gjdm

>>76709455
Less than I was worried about long terms complications form being fat, I guess.
The drugs aren't particularly complicated and they've been in use for decades. They're pretty tested and everyone seems to agree that they're basically safe enough to let clinics prescribe them without doctor's oversight.
If it's secretly killing everyone then I guess I'll get a nice settlement and die thin.

>>76709482
That makes sense. Thanks, anon.

>39yo
>179cm
>~77kg
>~24% bf
>down from aprox 93kg september last year
>now in "healthy" weight range according to BMI but of course still high bf %
I try to run twice a week and lift twice a week
one day after the other
I've been increasing my run to a little over 10km in an hour lately, and I've found my ability to lift the next day is lacking either still being tired or not having the energy/willpower
should I scale back the run or have a rest day after it?

I need to lose another 10kg by Christmas, just for the sake of the person next to me on the plane.

>>76709286
I think It would be potentially sparing more muscle if I ate every day, however its easier for me to do these weekly "rolling" fasts in the long term since I'm eating at around maintenance for couple of days a week. If I do this PSMF style diet I get sick of it pretty quickly. Also, I haven't really lost any strength while doing these fasts, actually been increasing weight on some lifts so I'm not that worried about muscle loss.

>>76709502
>~24% bf
According to what?
That seems extremely high for that height/weight.

>>76709502
try lift run rest lift run rest

Anyone have that thread of the really fat girl who lost a ton of weight yet managed to get rid of her hanging skin with certain lotions and supplements and explained her regime?

I want to send it to this girl that just gave birth and is whining about loose skin.

>>76709541
how big are u rn?

>>76709552
126

>>76709553
not that big

>>76709557
Try sitting next to me in economy for 2 hours.

>>76709559
what i'd give for such a delight

>>76709560
U r cute

bros...

>>76709552
about 6.5 inches

Fatty Contest
ThisTimeForSure25
94.7 kg

Back on track... Sort of. Feeling good.
Body fat's going down steadily too, even if the exact measurement most likely isn't correct the trend still should be since it's also supported by the waist shrinking.

>>76708700
>you're god damned right i can
I believe in you. I believe in your determination, anon. You can fucking do it. No. You WILL fucking do it!

>>76707311 (OP)
>caloric def has significantly lowered my libido
feels kind of good, I used to waste proper time jacking off instead of going to bed, I hope I'll keep this no nut discipline when I start bulking

>>76708797
That's not how you use the term direct or invoke. It's a play on the word fuel.

>>76708377
Assuming it was just raw chicken meat and those spices, no, that's perfectly feasible.

>>76708851
>>76708847
Holy crap, that's amazing progress.

>>76708955
Depends on the source of the fiber. Beans, for example, contain a sugar called raffinose, which will cause gas regardless because your body cannot digest it.

>>76709544
navy method, circumference of waist at naval and neck + height and weight
this is august
>>76709547
you cant run the day after lifting

>>76709690
wait you're saying because I'm in a deficit is why I jack of maybe once a month instead of beating it multiple times every other day? holy shit. I, too, wasted so much time being an unproductive gooner and I feel so much better now that I'm not doing that anymore but couldn't really point out why it actually changed. huh.

>deficit
>more horny
i wish i was like you anons who get less horny on a deficit

>>76709719
I mean, I also massively took an effort to unsmut my feeds. I uninstalled twitter from my phone, took a few days to say "not interested" on egirl posts on IG and set up a daily limit of 1 hour IG usage. that surely did it's part in unhornifying myself.

>>76709719
this nigga has a fetish for tummy rumbles

>>76709395
i can afford it but the mice cancer shit put me off. especially after trust the science™ debacle that we just went through.
for reference, i'm fat but not my 600lbs life kind of fat. if i were even 500 lbs, i believe i would use it.

>>76709744
>mice cancer
Anon are you a man or a mouse?

>>76709745
i am a mouseman

Fatty Contest
NicoSVW
117.5kg
189cm

>>76709759
>that reflection
dios mio

>>76709763
nta but its clearly just the angle

>>76708377
the missing ingredient is saw dust

>>76709248
all muscle, bro.

>>76709248
>three days
Three days is nothing. It's common to plateau even past that. As corny as it may sound, it really is a marathon, not a sprint.

>>76709456
why?
isn't hitting the protein macros especially important when on a deficit to prevent the body from breaking muscles?
it's not realistic to hit your protein recommended intake with normal food.

>>76709793
>it's not realistic to hit your protein recommended intake with normal food.
Perfectly realistic. Chicken breast, turkey breast, tuna, shrimp, lean veal/beef, even lean pork, egg whites, low-fat dairy.
On a diet you really can't afford wasting calories on liquid food, it's not as satiating too.

managed to do my 2 minute walk today. Completely dead after wards. I cant recover at all. So, weak and frail.

>>76709801
>it's not as satiating too
very true. while those drinks may suggest you can hit certain nutrition targets, they will leave you hungry after a short while, leading to overeating.
better to plan your meals ahead if you're in a rush than to rely on the processed goyslop sold in bottles for premium prices. cooking is not that hard.

>>76709815
>cooking is not that hard.
It absolutely is and the cleanup afterwards is even worse. But it's totally worth it. Meal prep for an entire week really helps.

>>76709804
>2 minute walk today

>>76709815
have it with some filling fruit or vegetable?

>>76709819
>It absolutely is
the fuck it isn't. unless you try to imitate some anxious gordon ramsey style of cooking, you have time and can cook whatever the fuck as chilled as you want.
>cleanup afterwards
time management helps. personally I like to put used utensils in the dishwasher straight after I used them and don't need them anymore. other things like hot pots or pans I'll put in the sink and let it cool down with cold water. if you don't have a dishwasher it's easy too, just fill your clean sink with a bit of warm water, add soap, throw your dirty stuff in there to keep the countertop clean. washing dishes should max take you 10-15 minutes.
might take you a while to git gud with time in the kitchen, but once you got it, cooking sure as fuck ain't hard.

>>76709828
while that helps it's still not the same as downing a good steak with some eggs.

>>76709826
I am skinny fat. Just sit at couch all day eating hamburger. I am reforming now.

>>76709839
anon, if you are completly destroyed after a 2 minute walk you are anything but skinny fat. you are lord chungus. stop telling yourself you're slimmer than you are you fat fuck.

I'm not having ANY results with reta
I've been taking the minimal dose for a month, and the side effects are too much to handle
I can't seem to digest food fast enough anymore, and I get bloated with foul-smelling gases, like rotten eggs...

what the FUCK am I doing wrong?

>>76709937
>what the FUCK am I doing wrong?
Using experimental mystery drugs instead of just, like, eating less and moving more.

i eated kfc
:(

>science makes a better weight loss drug
>obesity makes a better fatso
the wheel grinds on

Yo I lose nearly 4lbs last week

>>76707601
I have learned to appreciate being hungry. Its a good sign that you are actually dieting and in a good caloric deficit. I have been eating 99% lean ground turkey for dinner almost every night for 2 months. I eat the entire pound to myself because my wife is sick of it. Thats 4 quarter pounder turkey burger patties or 2 large rice and meat bowls. Im rarely even hungry anymore. Im sure lean ground chicken is similar. Just having that amount of protein in your system destroys hunger for a long time. Coupled with intense cardio and lifting I am almost never hungry. The cardio is important it buys me like 3 or 4 hours of not feeling hungry. I'm a pretty muscular dude but I drank a lot of beer and got pretty fat last year. In the last 3 months ive lost 36lbs just with a moderate kcal deficit and cardio + lifting (and obviously not drinking beer). Its gotten easier with time, not harder. I dont expect everyone to have my experience with fat loss but the most important thing is simply training your mind to endure a very mild hunger sensation and when its time to wat make sure you eat a ton of lean meat. My tdee is like 3200 kcals and I eat 2000 per day right right now. Thats like 4 fucking pounds of lean turkey throughout the day. If you are spartan enough you can eat a lot of good food in 2000 kcals and still lose 2 pounds a week.

yum meal replacement. do you guys ever try trick to lose weight?

>>76709973
if it was just chicken pieces and you didn't eat most of the skin it's not that bad desu

Fatty Contest
Makimas Footstool
110.1kg

>>76710013
>yum meal replacement
elaborate

>>7602873
18kg now but I doubt all of it is permanent. Will see the next few days. Also got some cake yesterday.

>>76710058
Meant 76702873

Fatty Contest
Prongs
101.7 kg

>>76710023
it is rice flour mixed with whey, amino acids, vitamins, and minerals.

you can replace a meal with it, it has a balance of carbs, fat and proteins.

>>76710085
do you just drink it?

>>76710013
>>76710085
>>76710093
Don't drink your calories, numbnuts.

>>76710100
depends, soup can be low calorie and very filling

>>76710104
>Don't drink your calories
>soup can be low calorie
Surely you see how these two statements are not at odds with each other?

>>76710110
don't make absolute statements, numbnuts.

Big tip to me fellow fatasses, I bought one of these and started pouring blended mushrooms down my throat, great in fiber and sates my hunger

>>76707609
but im a girl

Fatty Contest
Napoli
85.3kg

Okay let's eat HEALTHY after being sick from now on, and stay on track here. Wishing all the bros the best for next week.

>>76710093
yeah it comes in various flavors, like a smoothie.

>>76710085
>it is rice flour mixed with whey, amino acids, vitamins, and minerals.
Just fucking kill me at that point.

>>76710085
>>76710013
>>76710176
shoo shoo, slimfast reborn shill. it didn't work as a sole replacement back then, it doesn't work now. you still need to add a full meal or you're going hungry.

>>76709978
Fatty Contest
hecatomb
232.6lbs

>>76710201
I have anorexia and cant feel hunger.

>>76710211
>is in the only thread made for fatties struggling to lose weight

i can't even begin to express how much of a faggot you are

>>76710260
I am 42 BMI

Ayy i think i did pretty good today. Gonna stop here

I ate pasta. And a dessert.

>>76710356
how much is the question

>>76710359
I tried to limit my serving, but it's not exactly lean protein.

Ate about 500g of potatos, 400g of creamed spinach and 4 eggs for lunch. Total came in at about 1000 calories but thanks to the taters I'm not even thinking about eating again.
Good shit.

>>76710201
>slimfast
Man, I member seeing those commercials as a dumb kid and for some reason they looked absolutely delicious to me, to the point I asked my mom to buy me some (she said no). I imagined that they tasted like a milkshake.

>>76710398
yeah, but I mean they really were advertised as something yummy and their consistency best matched what mcdonald's milkshakes used to look like so you can't blame yourself for being tricked like that.

>>76710410
I've still never had one but I mean slimfast is basically just protein drinks right? Not the worst thing in the world, just a bit scammy implying that it's a meal replacement when you're just going to be hungry again in an hour.

>>76710430
yup, they are pretty much the hyped protein drinks of yesteryear, before protein drinks were cool. but to be fair, originally slimfast said to have a shake for breakfast, one for lunch and then a full meal for dinner which I guess makes sense. people just thought they could get by with just the drink and then failed their diets.

Currently having a panic attack. I know its unrelated, but any anons here suffer from chronic anxiety or a panic disorder? Any tips?

>>76710470
hug your girlfriend

>>76710470
Meditate. Choose to be peaceful.
I recommend reading these books:
https://dn790003.ca.archive.org/0/items/ThePowerOfNowEckhartTolle_201806/The%20Power%20Of%20Now%20-%20Eckhart%20Tolle.pdf
https://www.yogebooks.com/english/atkinson/1908kybalion.pdf
The second title is weird but its very easy to read and it helps use your mind better.

>>76710016
Yeah it is

Anons, my bicep vein is starting to peek out a bit, feels real good man.

>>76710481
Thank you anon
>>76710477
Funny man

>>76710430
This is one of the most devious tricks ever where they convinced fats they can drinking liquid calorie bombs with zero ability to fill you up and somehow lose weight because it "replaced meals". I still see fatties drinking 600 calorie shakes with peanut butter and protein thinking somehow it's good for weight loss

>>76710483
post body

>look at myself in the mirror
>baggy eyes
>hands and arms getting more and more veiny
>stomach still flabby (but slowly getting leaner)
>tired every single day (thankfully i work from home most of the week)
i wonder if starving myself is really a good idea

>>76710542
What kind of reply are you looking for

>>76710560
no pain no gain

>>76710600
So just attention then.

>>76710542
>starving myself
If you are fat then you are not starving yourself, you have all the fat you need to survive.

>>76710542
too aggressive of a deficit is probably not the healthiest thing

>>76708847
Honestly it's pretty hard to tell since you have so much extra skin. Can't tell what's fat vs what's just extra skin. I'd go with what the dexa scan says, that's likely going to be the closest estimate you'll get. Great progress btw anon, you got this. Looks like you've already been lifting so keep it up!

>>76709978
>lost 4 lbs
>up 0.5% bodyfat
its over bros...

>>76710481
nta but thanks

>>76710470
i picture myself as the sky and everything else as the weather passing below me. the perspective shift helps.

>>76710470
Do hard cardio. I used to have panic attacks and getting your heart rate up and your breathing elevated by running or cycling or whatever completely destroys the panic attack. Just focus on pushing 100% and then go for as long as you can. This solves 2 issues, one the immediate fight or flight response is hijacked into useful work, 2 it proves youre not going to die and are more than capable of outputting physical work. I would sit there freaking out about all the ways I was going to die m, thought I was having a heart attack. You're not m, just go running or do cardio for 30 minutes and see how you feel then. Eventually the panic attacks stopped completely an I havent had one in like 15 years. A very quick and dirty method I used was alcohol. This quickly spiraled I to alcoholism and didnt help at all. Exercise, especially hard balls to the wall cardio was the real solution.

>>76710626
just get up and walk you fucking retard its not that hard

>>76710719
this guy gets it. 100% facts

Any brown rice enjoyers?

>>76710719
>This solves 2 issues, one the immediate fight or flight response is hijacked into useful work
you are literally flighting? unless you do cardio in place

>fasted 1 day a week for 2 months
>down 7 pounds
I fucking won. This is the cheatcode to life.

>>76707765
>paying $800 a month for drugs that melt your pancreas and make you go blind
>fasting is free and improves your health
retards actually.

>did omad for 5 days with 1200-1500kcal per day
> +0.7kg
how in the flying fuck did that happen? I'm 193cm and have 88kg now

>>76710702
>>76710719
Thank you so much guys, I really appreciate it.
>>76710481
I already responded to you, but thank you again.

>>76710931
You know exactly how it happened. Stop it.

>>76710977
>You know exactly how it happened
I do? Well, i did stop with it, and will just eat in deficit from now on

>>76710994
What did you eat for your OMAD meals

>went to sleep yesterday hungry
>woke up today hungry

>>76711001
meat, fish, vegetables, eggs, potatos, ramen, and soups

>>76711005
>ramen and soups
I think you can take it from here as to what happened.

>>76710931
you have more shit in your gut than you did five days ago
or more piss in your bladder, or you're just more hydrated, any number of things could more than make up for the <0.5kg of fat you've probably lost

>>76711008
well that was my guess, but i was eating that before and i was still losing weight

>>76707311 (OP)
switched from soda to water
>no noticeable change

>>76711020
Yes, but you were eating it over the course of the day. You weren't piling it all into one meal. When you do that, it doesn't give your kidneys the necessary time to clear out the fluids and sodium, As would normally be the case when you eat slowly over the course of a day in a deficit rather than one large meal.

how many days before I should start being concerned that I haven't done a shit?

>>76711082
More than 3 days. Normal range is like up to 3 times a day or once every 3 days so its a wide range

Fatty Contest
HeavyObject
77.2kg

on the one hand, it's harder to maintain deficit in this range
on the other hand, it does seem like 1kg in the 70s makes more difference than 3kg in the 80s

>>76711082
Get a routine going
I wake up at 3am, 2 coffees and 5 cigarettes while watering the lawn, always gets the plumbing going and cleaned out for the day

>>76708559
day 16 walked another 5 miles
down to 248, fuck yeah

>>76711215
good shit I'm trying to walk an hr a day

>>76711215
oops i just realized i got the dates wrong
it was 14, and todays is the 15th day.

>>76711228
thats good!, im walking about 2 hours and 20 minutes on my 5 mile walks

>>76710876
which day of the week do you fast, and why did you choose that day?

>>76711184
if i see you watering the lawn at 3am i'm calling the cops

>Speedrunning the last few kilos
>Fasted monday
>Ate 750-900 calories a day tuesday, wednesday, thursday and today
>Was going to continue like this out the week and go back to normal 1500 a day next week

>Tomorrow is my niece's birthday
>The day after is the baptism of my cousin's son
>There will be cake
FUCK!

>>76711305
just go easy on it and eat nothing else that day

>doing some bicep curls
>see some vein popping up in my arm
Feelsgoodman

got myself a rubber expander and a training mat, been doing some exercises with my bodyweight and that expander before bedtime for a while now. feels good.

>>76711367
a rubber expanders legit?
and by legit i mean not a meme

>>76711388
I mean, yeah? it's resistance training, the same you'd get from lifting weights. depending on the expanders you obviously get different "weights" to train with and they can be combined to increase the resistance even further so you can always try to hit your limit.
biggest reason for me was to have something that allows me to train my back from home as I don't have any equipment for that and doing pull ups on my dining table are not an option. with the expander I can do inverse butterflies, rowing, curls and more to hit whatever muscle group I want to exhaust.
it feels a bit gay not gonna lie, but results outweigh the weirdness.

>>76711268
It’s the best time to water plus I leave home at 4:30

>>76709937
the dose is too high for your body
reta is definitely a drug where there is no standard dosage, just like there is no standard level of hunger and digestion in people
i see reports of people taking too much all the time because they don't realize this--or they do realize but are okay with terrible side effects so that they don't eat anything

>>76707768
Gained ~20lbs this summer, most of it was fat ;-;
Started a deficit in september and I'm down 5lbs already, just noticed I used another notch on the belt today. WAGMI.

>>76711655
Ngmi

>>76710645
While I do have extra skin most of what you see is just fat, it’s just saggy due to being so obese for most of my life, like I can grab full handfuls and move it around. It’s kinda nice being able to see a glimpse of my actual physique underneath all the fat, very motivating

>>76711671
explain

I will reach 12%.

been on strict keto for the past 3 weeks, about to have my first fast food order on Monday. Can't wait, salivating just thinking about it

>>76711742
You won't

>>76711742
You will

>>76711767
>already fatty pigging out after 3 weeks
Ngmi

>>76711701
Don't worry anon, anon is just a defetist faggot who's ngmi

>>76711773
is it really though? It's just chicken, not even breaded

>>76711742
ygmi anon

>>76711742
keep it up, its really not that hard.

>>76711797
you literally need to drop down to like 1k calories a day, exercise every single day, and get 120g+ of protein consistently near the end. Or stay at 1.5k calories for months.

>>76707311 (OP)
just ate a shit ton after being good and now i feel sick. my body was getting used to not being abused.

455 cal omad for the day
53 grams of protein total which well above goal.
sort of cheated cause i had a 10 cal energy drink earlier but oh well

>>76711805
what will i eat when im done.. i might finish around Christmas so maybe a gingerbread house? with ice cream

>>76711767
the popeye's poster pushed another ketotard back into the slop. slippery slope to being a fatty again buddy, enjoy the slide

>>76711811
this is prison food

>>76711825
you are a prisoner inside your fat fuck shell

>>76711825
how is chocolate milky and beef jerky prison food?

>>76711802
thanks man, only 47% more to go

>>76711802
isnt that hard bro.
>thing people do all the time
NOOOO ITS IMPSOVBL

I have no one else to talk to about this so I will post here, this past year has sucked for me. I was making good progress initially but I have gained back 22lbs (240lbs now) because of being depressed and not taking care of myself.
Lost job twice (still unemployed but seriously looking), an aunt died, an uncle died, I had to babysit a close friends elderly cat while it was dying, and I started drinking again and not watching my diet.
As of last week I have started fixing my diet, as of 2 months ago I no longer drink or smoke, and I am fixing my sleep schedule.

It's all so tiring /fit/ but I want to be mobile again, have my back not hurt, and find a good woman to marry. I am not going to rush anything and going to stay focused and take care of myself.
I will spend more time in the sun like I used to and go for longer walks, I will start mountain biking and hiking again, I will fix my diet and avoid fast food.

I want to be happy /fit/.

>>76711857
not your blog faggot

Just made some shroom soup

>>76711858
Thank you anon this is the motivational hate I need.

>>76711857
>I want to be happy /fit/.
Being fit doesn't guarantee happiness but at least you will feel better
WAGMI

>>76711877
I am a lot happier now than when I was 18 years old and 300lbs.
Despite gaining some weight back I do feel better most days, except for this past year.

We will all make it, stay strong anon

>>76711850
>thing people do all the time
you've never been to a gym
maybe 1/20 people you'll see exercising are that lean

>>76711867
too much oil. you're basically drinking oil at that point, just look at it

>>76711858
Yes it is

>eat some food
>3 hour reprieve from the ceaseless hunger

>>76711994
>3 hours
lucky

It's nice when there's some huge drop on the scale, but it just sucks knowing that it'll probably increase tomorrow.

Im mad, i had one shake yesterday for lunch, i had dinner, i went for a walk, at some cashews while watching some tv and then slept in until 10am and still up 1.5lbs today. This is some bogus shit

>weaken and eat potato chips
>eat 3 chocolates as well within the next 5 hours
they were within my calorie limit but damn how shitty sugars beget shitty sugars.

>>76711857
F

>>76711857
Biking is really helping me lose weight. Ganbare anon!

>>76712072
Don’t be such a faggot and realise your weight fluctuates all the time

https://youtube.com/shorts/3aVujbEo75E?si=ydDWFLZ-oHoAD1oy
Dude went from very fat to fat

>>76712151
Y u hatin

I'm the guy who's on Mounjaro who posts a lot. I post a lot about drinking. The guy ngmi's me. But I'm down 12 lbs with zero side effects. I'm drinking again tonight and will pick up more beer. I'll still lose. Mounjaro is epic. Permanent cuck. Fuck you cuck bitch

>>76712177
I'm also on Mounjaro. It's pretty effective.
But drinking is degenerate.

>>76712177
>drinks beer
>takes magic pill
>loses weight
i'll be honest this sounds a lot more fun than eating a 1k deficit the hard way

I have perfected my diet. I feel like shit 24/7 and I am always hungry, but that is the price to pay for aesthetics.
>6 eggs - 420c / 38g protein
>500g chicken breast - 600c / 115g protein
>2 cups skim milk (always with matcha / coffee) - 160c / 16g protein
>skim milk protein shake on lifting days - 210c / 32g protein
>lift 4x a week / 1hr cycling on rest days
Totals are 1200 + 170g / 1400 + 200g.
My TDEE is ~2200c/d
I am closing this general and will return in a week.

>lose 0.5 kg a week
>change nothing
>somehow gain 1kg over two, three weeks
Fuck. I was one kg from my goal weight too. This last bit of weight has been hellish. I guess I'm getting complacent, I just have no idea how, I was even eating less to account for the reduced TDEE (or so I thought).

>>76712236
I too have perfected my diet.
1kg of kangaroo meat a day.

>>76712270
>OKOKMAD

>>76711857
depression is a bitch, good luck anon

>>76712294
is this what fasting looks like

>>76712294
nigga hopped on the 'jaro

>>76712294
What caused that big incline? Did u just give up ?

>>76708962
But how would you feel if you didn't have breakfast this morning?

>>76712324
>But how would you feel if you didn't have breakfast this morning?
I work nightshift so I don't give a fuck

>>76712271
>OKOKMAD
Personally I'm on a heavily, HEAVILY restricted caloric diet, so I'm practicing the "A Single Snack Meal A Day" diet

Fatty Contest
The O
173.3

>>76712392
You don’t belong here!!!

>>76712399
Kinda afraid if I stop reporting weekly I'm going to slide back into my old habits.

>>76712404
Do you still feel fat on the inside?

>>76712265
>>76712265
>>76712265

doing 20-30k steps a day and keto omad

so i’m 26, 5’8” (5’7”), and currently 236 lbs. I was 245 pounds last tuesday, and today i weighed in at 236, which feels fucking great, and in total i’m down from 262. i am in vyvanse and walk 20-30k steps everyday no matter what, waiting to get down to like 220-210 to start jogging cause my knees are fucked and i plan to eventually join a boxing gym with a weight room that does weekly/biweekly group classes. im doing omad, sometimes my meal dont surpass 1200 cals and im usually only eating chicken. it’s kinda crazy but i am mentally ill and i have so much energy now. am i doing it too hard or should i throw some 24-48hr fasts in there? when should i start lifting weights/what routine should i do, how many cals should i eat, should i wait until i lose weight? i just started a new job so ill be able to afford a gym membership now, i really do wanna start lifting and stuff because i dont wanna be skinny fat. any advice would help

Fatty Contest
timetolockin
218.83

Dotonbori
112.5kg

>>76713699
Fatty Contest
Dotonbori
112.5kg

Fatty Contest
Dotonbori
112.5kg

>>76707639
As a consequence, CICO is false. Many variables make it false.

>>76708039
Based.
And I'm thinking about pickleball, is it cool?

>>76708073
Kys coomer. I despise people like you. Being kind in social interactions is something normal people do.

>>76708847
Great work bro. Keep it up

reminder to look at the guide when two schyzo argue