Thread 76739661

>Who is /fat/ for?
For deceptive doughnuts 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: >>76735643

>>76739661 (OP)
Bagels are the devil

So what race was he? Who could be 120lbs and fat?

>>76739688
Indian

>>76739691
8/5

guys I hope you're making veggie soups that have nearly 0 kcal and stuffing your pipes with them whenever you start being even a little peckish
if I hear even a single of you saying you're hungry while one can be making so many glorious low kcal soups for almost no money and super easily, I will be very angry

>>76739661 (OP)
lets gooo, last two weeks of the month lets burn as much fat as we can before the month ends

>>76739697
post a good recipe

>>76739661 (OP)
i remember visiting this thread a few years ago, and there was a
>Be a retard
in the "DON'T"s section of the op
why was it removed? i thought it was funny

>>76739697
My ex did this for me once, I just buy soup in cans or as a side at restaurants

>>76739697
>making soup delicious
>not mixing frozen veggies into chicken broth from a box and microwaving it
Imagine not suffermaxing towards ascetic enlightenment.

I think i broke my stomach, i is producing so much gas i think i'm going to explode. help.......

>>76739712
Okay sex haver no need to brag, this is supposed to be a safe place.

>>76739661 (OP)
What animoo are these nuns and ducks from?
Every time I see one of these threads I want to check it out.
Wishing all you fat frens the best of luck on your journeys.
I made it down to 155 from 225 and holy fuck it was awful and felt like it took forever, I’m rooting for y’all.
Currently at 175 (6’3”) and loving the bulk, you guys have so much to look forward to once you meet your goals.

>>76739733
not an anime yet, maybe someday
https://divacreates.com/little-nuns/

>>76739733
>I made it down to 155 from 225 and holy fuck it was awful and felt like it took forever
how long did it take?
the ducks are from a xitter nun. her profile was posted in the previous thread of the one before.
i don't have xitter so i can't link it.

>>76739697
You’re not polish stfu.
>honestly tho, I make a good pot all the time. The best for weight loss is soup. In summer search Southern Cajun Chicken Soup), and in winter (Google Southern Cajun Beef Stew)
You’re welcome

>>76739732
I would rather have never fucked in the 1st place. She was abusive and screwed me over but it was also the best sex I ever had or probably will have.

>>76739761
Nah. You’ll get more mate. Being White is 98.6% of the battle. Chicks are crazy these days. That’s why fat loss is so important. You don’t have to a muscle maniac, you literally just have to be not fat and you can get any chick you want

>Buy protein bars instead of chocolate bars
>This will be great and help my cravings
>Eat 6 of them in a single day
.......... oh..........

>>76739816
you're hitting your protein macros at least.
i do 100g of protein on a good day and average around 50g.

>>76739830
Numbers. NGMI, bro

>>76739816
Protein bars are a scam

>>76739786
It is not about getting more, I am tired of that and she really was the best at it.

i am hungry

>>76739816
God how?
I can barely stomach one
They just taste so bad

>>76739906
I got these one from a brand called Baseball, they're very tasty.

>>76739892
That’s the last thing you need to be telling them right now, bru… sex is the greatest thing that ever existed bc it creates White children. They need guidance
>thankfully Whites are on top now, again, in terms of rapid reproduction but I do believe that there are anons here who don’t keep up or don’t believe or whatever. It’s good to know to let them know that adults are in charge and we’re making a difference o/

>>76739832
My digestion has been better again since I stopped worrying about numbers. Definitely track things for a while so you learn about what foods are high / low in what, but then just try and exercise and eat normally and you will do fine.

>>76739924
Listen to your body, bro. If you’ve eaten something it doesn’t like you will feel bad, get indigestion, acid reflux. If you’ve eaten something it likes. You won’t

>>76739688
he? i thought it was a woman

>>76739960
Women don’t know how to use the internet other than their phone. Everyone knows this

Haven't had sweets in two weeks. Finally not even craving them anymore. I hate sugar addiction. Eat just a bit then your mind is like that of a crackhead for weeks.

>>76739978
but anon.. im on my computer rn

>>76739980
Just because you chop your dick off doesn’t make you a woman. It makes you a eunuch. A fag without a dick. Gays like dudes. Straight men like chicks. What’s the point of a dude without a dick? No wonder they all kill themselves. Ban me now. I’m ready

>>76739979
I used to have hella poptarts
Haven't had one in over a month and a half

>makes it down to sub 20 bmi :D
>still have prominent beer gut D:

>>76740071
Is it subcutaneous fat? Or like actual beer belly bloat where your innards are distended with visceral fat?

>>76739912
that says barebells not baseballs

>>76740079
both

>Sober October, Day 18
today i ate:

2 mcdonald's egg mcmuffins
2.5 cups of greek yogurt
3 ounces of steak
4 cups of black coffee
64 ounces of diet pepsi
vitamins/psyllium husk

1400kcal. i will not eat like a goblin tomorrow.

>>76739704
cut vegetals, put in water and boil. You really don't need to do any fancy stuff with braising, stocks etc. It's really as easy as cutting up a bunch of vegetables and boiling them. Add rice or some kind of legume if you want some calories

How are the macros on this fake ice cream so good

>>76740114
thats how i started cooking when i was like 15

>>76739746
All in all a little more than a year and a half, but probably only a year of taking it serious as shit.
Losing weight isn’t all that hard once you find a diet/ style of it that works for you, but that part itself can be hard as fuck.
I think that’s why people that have lost weight successfully aren’t afraid of yo-yoing around a bit for bulks and cuts after the fact.
I found that I couldn’t do anything sedentary like watching media or playing vidya without constantly thinking about how hungry I was, so I started going on long walks and listening to music during any free time I had and that helped tremendously.
If I had any advice it would be
>walks and music
>actually count calories and be super anal retentive about it, GET A KITCHEN SCALE + manually enter stuff into MyFitnessPal (the free version)
>if you’re going to do keto get the piss test strips for diabetics and DO NOT TRUST “keto/keto friendly” products
For some people it can only take 10g of carbs to throw you out of ketosis and those labels are misleading as fuuuuck.
Don’t even buy those products in the first place.
Keto can be fucking miserable but it did wonders for me.
I feel like it gets a lot of hate on because people don’t test to make sure they’re in ketosis and don’t monitor their diet enough to make sure they don’t throw themselves out of it, which is easy as fuck to do.
Favorite foods that got me through that time were:
Eggs w/ lil bit of butter + lil bit of cheese
Oven roasted chicken breast with veg or atop like half a bag of spinach with a little bit of dressing, chicken seasoned with powdered ranch.
Powdered ranch is your best friend when dieting, I couldn’t have done it without it lmao

>>76739744
Thanks fren

>>76740161
*I feel like it gets a lot of hate
whoops, I edited that from “hated on” and forgot to remove the “on” so it reads esl as fuck, my b.

>>76740161
FYI you absolutely still have to be eating at a deficit to lose weight on keto, for whatever reason people ignore that and wonder why they aren’t losing weight when they’re eating 4k calories of butter, cheese, and meat every day.
For the most part I realized I felt equally like shit if I was eating at a 200 calorie deficit or a 1200 calorie deficit so I just decided to quick-like-a-bandaid it and do a big deficit + keto so I wouldn’t have to feel like shit for as long.
Don’t go too hard and dishearten yourselves though y’all.
I just ate whatever I wanted within the keto diet until my piss test strips starting coming up positive, and then I implemented the deficit (while staying in the keto diet) once my body was using fat as its primary energy source.
I feel like if I tried to do deficit + keto at the same time off rip that’d be even more miserable lol.
Once you start seeing results it makes it a lot easier to stick with it.
Godspeed, my rotund homies.

keto sucks sometimes. Feel like a fucking bird with all the nuts I've been eating. Need to add another 1000mg of sodium from something without going over 130g protein or adding any more carbs too, otherwise I'm gonna be dehydrated as fuck

>>76740115
Does it taste any good? I've already accepted I am never going to taste Blue Bell ever again with its ridiculous 750 calories per pint.

>>76740199
Would salt water be okay or is that stupid?
I feel like mixing 10g of salt into a big glass of water and drinking 1/3 of it with every meal wouldn’t be that horrible.
I’ve never been short on sodium before though so I have no idea what the fuck I’m talking about.
I guess you could also squeeze a few lemons in there if you wanted to for some bootleg gatorade.

>>76740203
>I've already accepted I am never going to taste Blue Bell ever again with its ridiculous 750 calories per pint.
...do you normally eat a pint of ice cream per serving? I always just take a couple spoonfuls of ice cream from the carton and move on with my day

>>76740115
See, shit like this says “keto friendly on it” and even one serving of it could throw you out of ketosis.

>>76740208
yea I've been trying to avoid that if possible because I only have that nu-salt salt substitute and some large Himalayan sea salt, which would be a bitch to dissolve. I'll just make sure to liberally salt my eggs and chicken/avocado

>>76740210
All in one sitting. Ice cream tastes worse after its been opened. Same reason I never bought the gallon version even when I was eating 4000 calories a day.

>>76740071
just suck up your gut, bro.
semiflex your lower abs around the navel or lower.

>>76740219
We too. If I open a pint I eat it all. I got some ice cream condensor though. Just put in a 2 cups of whole milk and 3scoops of protein powder. A full batch is like 800 calories and I eat half in a sitting and get 55g of protein in.
Obviously it's not the same and there's not enough sugar or fat to get the exact right consistency. It is more like frozen chocolate milk. But it is better than getting fatter.

>ordered 20 wings + fries on impulse
>only got through 7 wings and half my fries before feeling full (OMAD)
Fuck... my fatass days are just a memory at this point... I used to devour this + a 32oz Pepsi no sweat

>>76740234
Huh. That's not a bad idea. Thankfully I get most of my sweet kick from this godly stuff right here.

>>76740236
that's the craziest thing about getting deep into a diet, trying to eat the shit you did before at the same volume and not even being able to get through 30% of it. Really makes you realize just how shitty your previous eating habits were.

I remember years ago eating a dominos pepperoni pan pizza every single day for months, had stacks of pizza boxes piled up in my room and everything. Now I can only eat a few slices before being completely full

>>76740245
Yeah I just usually just mix a protein drink if I want a sweet ice cream machine takes an hour and I'm usually lazy plus you have to clean it after. Those look nice. 42 grams of protein is sick for only 230 cals. I get around the same 40g protein but its like 300-320 cals a shake. I should probably stop making mine with whole milk but when you mix the powders with water they taste like absolute garbage.

>>76740223
only works for mid torso,
lower torso is a no go

>>76740259
have you tried taking a shit?

>>76740260
yes, its only firm mid torso, any lower and its almost loose when you touch it

>>76740261
Have you tried lypo

>>76740263
sure, are you gonna pay for it?

>>76740259
wait what?
you can't suck in your lower abs?
like when you're going for a vacuum?

>>76740270
If you put on a wig and let me play with your bussy I will consider it

>>76740271
im confused why anons keep bringing up abs when i never mentioned it in my initial post

>>76740245
how much does it cost?

>>76740284
bout 5$

>>76740281
a smallish beer belly can be made invisible by sucking in your gut. sucking your gut includes flexing your abs.
one can semi-flex his lower abs permanently and thus, hide his beer belly forever.
i've been doing this for years so i should know.

>>76740284
Like 6 bucks individually and about 4.50 if bought in bulk. They taste so much fucking better than powder, its unreal.

>>76740295
maybe i incorrectly used the term when i said beer gut, cause it doesn’t go away when i suck it in. it protrudes more horizontally on the lower torso than vertical/circular like a typical beer gut.

>>76740306
>it protrudes more horizontally on the lower torso than vertical/circular like a typical beer gut.
so love handles?

>>76740203
Personally I'm a big fan of it but I haaaate sugar so that's probably why I like it so much, I think I like it more than normal ice cream
If you go to a Target or Walmart or something I'm sure you'll find some

>>76740312
>>76740306
I think he means like a fupa or front butt.

>>76740312
no, i dont have love handles, its just in the front not the sides

>>76740317
so not visceral fat?
>>76740321
visceral fat is fat around the organs under the muscles.
subcutaneous fat is fat under the skin. the skin you pinch to do the 3 or 7 skin folds.
which type of fat do you have?

>>76740317
its not that, its doesnt extend that far down my waist
>>76740330
visceral maybe on the mid part of my torso but the lower part is definitely not firm enough to be visceral

>>76740216
Not trying to be a dick, but can’t you just buy some sea salt at the grocery store or something b0ss?
The only other easy thing I could think of would be salted nuts of some sort (nohomo) but those are also kinda pricey + add a shit ton of fats/calories.

>>76740071
First to come, last to go m8.
When I got down to ghoulishly skinny I still couldn’t entirely shake my stupid love handles.
I realized my only hope was to go “full dorito mode” and build my chest/delts/lats to broaden my frame and overcompensate if I wanted to be truly happy with how I looked without living in constant misery trying to maintain sub 8% body fat.
It’s all good though, it’s nice to have goals.
>>76740223
>>76740259
Anon do some research and see if you maybe have an anterior pelvic tilt, I did after sucking in my gut for more than two decades.
Sucking it in makes it look a LOT better if you’re wearing a shirt, but it’ll fuck up your posture and you kinda lean towards arching your spine/hips in a weird way that’ll crowd the fat in the front instead of creating a nice flat stomach.
It’s hard to shake when you’ve been doing it for so long, but once I became mindful of that it helped a lot.
We’re not used to having normal guts, haha.

>>76740421
>see if you maybe have an anterior pelvic tilt
i'm not sure what you're talking about.
i am the one sucking his gut and i don't have an anterior pelvic tilt.
i can't even imagine how sucking in your gut would produce an anterior pelcic tilt.
perhaps you meant posterior pelvic tilt? but then what is the bad thing about having a posterior pelvic tilt?

I want to be skinny without any weightlifting exercises. Is it possible? My personal record was 77kg.

>>76740439
You can be skinny without any exercise at all. Just don't eat. Will you look good though? Donno depends on your skeletal frame.

>>76740439
From personal experience, no. Once you get fat even once your body never goes back to that natural skinny look. Best you can hope for is skinny fat with a bit of a paunch. With exercise you can get a leaner look going which will always work out best.

>>76740439
You don't need to lift weights just do cardio and body weight exercises like push ups

i wish i didnt have the exercise, being lazy and just dieting is so much easier than forcing myself to be surrounded by hot people so my anxiety shoots to max

>>76740236
>>76740247
same shit happened to me the other day, i bought a burrito that i thought i could eat like i used to, i got like 1/4th into it and i was insanely full. i didn't know my stomach would shrink so much.

>>76740493
>surrounded by hot people

>>76740421
Talk about an epiphany moment. I sucked in my gut all through school, and now have anterior oelvic tilt too. Never put two and two together until now. Hopefully not too late and i can unfuck things and improve posture

>>76740515
i started sucking in my gut slighty with my back straight. for comfort when i walk, something about tensing it makes it easier to walk. is that normal or just good posture?

help a fat bro out ;-; >>76740040

>>76739733
I told you last time, Boku no Pico

>>76740611
i dont care

>>76740618
But I didn't do anything

>>76740635
i dont care

Today's intake:
Beans
Bananas
Olive Oil
Chicken
Milk
Coffee
Sweet Potato

5% surplus, cardio until -5%.

Stats: 17%~ bodyfat.

>>76740439
No, once you hit skinnyfat you'll die if you try to lose the fat because your body will eat it's own muscle and organs before it eats it's fat.

>>76740663
I'm honestly feeling more insecure about my physique lately. I think I need to increase my deficit but I'm very anal about hitting my micros like fiber, vitamin c, a, etc. and under a larger deficit it might be harder to do so.

>>76740673
micronutrients have no calories bro

>>76740676
just pop a multi?

I forgot just how much fasting sucks

>>76740434
Idk pelvic tilt of some kind, not really from sucking in your gut exactly but from the posture you adapt to from doing that for years and years so that your lil round of stomach cub doesn’t press up against your shirt and make a visible gut- or if you’re beyond that just preventing it from protruding too badly.
I’m breddy sure it’s anterior because of the way I’d lean my hips back a little and then I suck muh gut into my body, sticking my chest out instead of it.
I’ve been standing sideways in front of a mirror correcting mine, but it’s a conscious effort still, dang it.
In spite of feeling unnatural to stand like that, it looks and feels much better- I would’ve never stood with that posture at any time during my heavier, even if I was alone.
>>76740515
Happy to help m80
I’ve got an appointment to see a physical therapist (I’ve broken my shoulder more than once and standing barbell rows are highlighting asymmetry in my lifts) and I’m gonna ask them about what I can do to unfuck that.
There are definitely some stretches for it, I’ll just have to seriously make myself do them.
But yee it’s mad tight when you realize “holy shit, this is how every dude that’s comfortable in his body stands?” fucking crazy relaxed.
I’m happy to be here finally.

>>76740663
>>76740673
Can y’all recommend where I could find a good calculator for micros and macros for my weight and height?
It’d be mad appreciated.

>>76740789
I just use the calculations cronometer gives me

>>76740793
what’s a chronometer homes

>>76740439
Depends what base you’ve got. I’m 65kg and just under 5’10” and never lifted weights but I’ve worked a job that requires me to be on my feet all day but it’s no where near as labour intensive as brick laying and no where near as sedentary as office work.

>>76740810
Fitness app dude

Shamrock Rockin' Protein is damn delicious

>>76740864
That’s the Man Shake in Australia. They put before and after pics on the side of busses here lol

Would this actually help get rid of neck fat?

Can I get somebody to review my diet?

>>76740942
yes mewing works it turned me into a chad

>>76740203
halo tops taste good enough though they're pretty expensive if they're not on sale

>>76740959
Really? I'm not sure the "roof" of the mouth is supposed to be. Do you just keep your tongue raised straight upwards?

>>76740943
Can a nigga please have some help. Please.

>>76740984
>>76740943
I hate you faggots
>hey bro are you busy
>yo man are you awake
>hey can you do me a favor
Just fucking post the diet you stupid nigger dont ask and wait for a reply before asking the actual question

Fatty Contest
Name: Dzonathan Gavert
Weight: 100.95 kg

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

Motivational Song of the Day:
https://www.youtube.com/watch?v=ZCdgj6bMIn0

Fatty Contest
Idol_Unicorn
83.2kg

>>76740991
I was just sussing out the waters cuh, no need for the hostility or racism.

>Breakfast
2 scoops of lean whey protein
>Lunch
Two 20g Protein yoghurt pouches + lots of black coffee to stave off the hunger
>Dinner
Varies, but I try to have protein with my meals and make it decently biggish as I lift in the mornings.

With my B+L it rounds out to 560 calories at 108g of protein. Sometimes when I feel drained in the morning I have a piece of toast with some butter but I doubt that goes more than a 100 calories.

I just feel drained man. My shits are weird, I have no energy unless I have a bit of sugar and I hurt myself recently on a lift. Wat do.

Shedding weight like water fyi.

Anons, what gives?
A few years ago, I did dance, and was ~129lbs and basically a bundle of bones, slim tummy, etc.
Fast forward now, I'm sort of skinnyfat and have been whittling down to 136lbs, yet I still see significantly more fat in my arms/legs and a protruding tummy? Can 7 lbs of fat be that big of a deal?
I do yoga now as well which should hopefully rule out anterior pelvic tilt eventually
I've also been doing pushups and dead bugs so I've put on a good bit of muscle I didn't have before either

>>76741025
yeah thats a fucking insane diet, youre doing psmf
its great for losing weight while mitigating muscle loss but you WILL feel like shit all the time. Most people only do it for 1-2 weeks at a time before resting. U less you're taking glps that shit isn't sustainable

>>76741031
I'm a starting chubbyfat lifter who's as weak as piss and have been doing this for a month now. Pretty sure I'm shredding like a kilo a week.
What should I aim towards instead?

>>76740978
your jaw should be pushed down and forwards when you find the right resting spot for your tongue. it might feel uncomfortable at first but then it becomes natural once the muscles adjust.

>>76741025
how r u not dead

How do I estimate calories burned from cardio? My estimates from apple health and pacer wildly differ. Do I just go ahead and average them both or something

Fatty Contest
NicoSVW
116.4kg

>>76741052
Is it really that bad? I have lots of water throughout the day which probably helps But it's still likely not ideal as I'm the anon from this thread a while back:

https://desuarchive.org/fit/thread/76713162/#76713162

What should a healthy sustainable calory amount to lose weight and gain muscle be?

>>76741056
Okay so basically you

>>76741058
>>76741025
where the fuck are the electrolytes? your vitamins?
make a snake juice cocktail asap and you might get your energy back

I can't do anything with this cold man bury me not on the lone prairie

>>76741096
>where the fuck are the electrolytes?
Started taking it recently a few days ago, helps.
>your vitamins?
I take collagen at night for my skin and hairs. Don’t take much else.

>>76741109
well eat a fruit so you dont get scurvy

>>76741111
Will do, my teeth feel fine desu but they are slightly yellower from all the coffee which sucks.

>>76741125
Brush your teeth you animal

>>76741025
>My shits are weird
kek, welcome to fatloss.Trying to figure this out myself right now. Having at least one substantial meal a day seems to help a little, and a bit of psyllium husk in my protein shake take care of the rest.

>>76741128
I do it thoroughly twice a day, it wasnt enough.

>>76740833
No you aren't. This image is from four years ago. Imagine lying in the fat loss general.

>>76740942
No, it doesn't do anything. It's a meme. This image is clearly general, fat loss, and then angle frauding.

>>76741056
Do you have measurements on your cadence and wattage? If you do, you can get it pretty close to what it actually is.

Are the volume of stomach growls genetic? I swear I've never heard anyone else's stomach growl anywhere near as loudly as mine, makes for pretty embarrassing moments when fasting.

>>76741141
The term you're looking for is individual, not genetic.

>>76741142
okay nerd, didnt ask

>>76740942
No, it doesn't do anything. It's a meme. This image is clearly general fat loss, and then angle frauding.

Fatty Contest
Takatin
91kg

the weeklies are back
we are gonna make it

>>76741139
It varies in intensity from sprints to light jobs, I don't have wattage because I run outside

>>76741193
OK so no

I can deal with the hunger
I can deal with the cravings
I can almost deal with feeling like shit
But I cannot deal with not being able to sleep
Or thinking about food 24/7
Why does losing weight have to take so long? fuck

Fatty Contest
AngloSperg
280

>>76741208
Wtf is your issue

>>76741201
Maybe fasting isnt for you

>>76741225
discipline
but I will succeed. I will lose 30lbs by Christmas.

>>76741237
Lmao no chance

>>76741237
No offense but that's extremely unreasonable and you won't be able to make that goal

>>76741242
>>76741247
crabs

>>76741228
What is then? Ive tried everything but drugs.
>keto
went weeks on it, lost weight but nothing significant
>cico
couldnt stick to it, also barely losg weight, was always slightly hungry, i live with other people and theyre all overweight and leave snacks and shit around so i kept fucking up and telling myself the snacks were "in my calories" and never lost weight
>1k calories/d protein heavy diet
lost a ton of weight but i couldnt last more than a week. couldnt concentrate on work, couldnt sleep
>fasting
this is the only way i can lose weight. I keep fucking up and my willpower is gone and i keep failing 2 day fasts, but i lost a ton of weight since when i started by doing 4 day fasts

I fucking hate losing weight

>>76741249
Ok

>>76741242
>>76741247
we'll see, maybe I wont, what I do know is that the number will be lower, maybe by 10lbs, by 20, hopefully 30.
>>76741249
thanks anon

Day 1
>1150cal
>87g protein

Goal
>1554cal
>146g protein

I think it was a good start for a beginner. I learned how to count calories and nutrients. I've also realized how much I need to prepare my own food. Tomorrow I'll do better.
Goodnight guys.

So you're supposed to eat your bodyweight in protein or what?

>>76741264
You'll gain weight like you always do you stupid fat shit

>>76741273
my peak weight before I started on fatty contest was 330. I'm down by 50 lbs total, retard

>>76741289
You're 5lbs UP from your lowest weight 3 months ago. You stupid, retarded, fat shit.

>>76741265
What did you eat

>>76741252
Do CICO at a small deficit to begin with, let's say 1800kcal

FAQ
>but I won't lose weight fast enough
This will get your body used to a calorie deficit without reducing you to thinking about food constantly. You can ramp up the deficit later.
>but I'll eat snacks lying around
Nobody can help you with this, and if you don't have the ability to not stuff your face because food exists nearby then no diet is ever going to save you.

If you're genuinely fat then losing weight is a marathon, not a sprint, and you have to pace yourself with that in mind.

>>76739753
poles are terrible at making soups, sorry
laughable

The simplest advice is the best
Not buying the snacks is the best way to prevent eating it, just like not buying alcohol is how you stop drinking
>b-but i'll moderate
No you won't
I know you won't, because I can't, and you can't, and that's why we're both here

>>76740942
wtf mewing grows your neck by 4 inches?
Wtf bro I didn't know brah!

>>76741302
>just eat a little less every day so you can feel like a fat fuck 24/7 and have to plan out or think about every single meal and still be hungry and think about food and lose maybe 1 pound a month until the "real" weight loss starts happening 6 months from now if you don't fail like the other 90% of people that try doing this :^)
yeah I think im going to keep starving myself instead

>>76741308
snacks are ok for filling in gaps when you've planned out your meals for the day and you're <100cal short of your limit
then you can figure out how many chips or whatever will get you to that limit and just eat it whenever you're feeling particularly peckish during the day

>>76740611
70% of the people in my country are overweight or obese, so I'm in good company

>>76741201
>But I cannot deal with not being able to sleep
I'm experiencing the opposite, before dieting/fasting I'd only get 4-5 hours of sleep a night, now I'm getting 8-9 hours consistently

Anyone have experience with just spamming those microwave diet meals, like hellofresh, my musclechef etc.

They're easy and have the calories listed on them so I'm thinking if I just eat 2 or 3 of those a day then I'm sweet

>>76741336
>so you can feel like a fat fuck 24/7
You are a fat fuck that's why we're all here, face the facts
>have to plan out or think about every single meal
Quickly check the label of the foods you're putting into your meals and mentally calculate it (round up to the nearest 100)
>lose maybe 1 pound a month until the "real" weight loss starts happening 6 months from now
You should lose about 5 pounds a month if you're starting obese, and that's a very healthy and sustainable amount. You already found out what happens when you try go from being a fat fuck to doing regular fasts on rotation, you're going to be thinking about stuffing yourself nonstop and eventually succumb to temptation.

>>76741385
ngmi

>>76741058
>What should a healthy sustainable calory amount to lose weight and gain muscle be?
sirs? where did you all go

I WANT TO ORDER KFC AHHHHHHHHHHHHHHHHH

>>76741429
One of my worst relapse foods, when the cravings for it hit, they hit hard, I feel you brah

>>76741429
Trust me you don't
It gets me too, you smell it and it smells amazing, then have it and regret it

What are the importance of fibers again?

>>76741429
I got a 4-piece original recipe last week, and threw away the mashed potatoes and biscuits. Shockingly fit perfectly in my keto macros, but I would only do once a month or so. Throwing away those perfectly fresh biscuits was like torture

>>76739697
>0 kcal soup
so water?

2kg away from leaving obesity behind and around 5 to be human again.
I'm at around the half point of my journey, down 15kg and another 15 to go for sure. I can finally barely see the light.
There is literally 0 (zero) reason to be obese, I always wonder how i did this to myself for years.

>>76741509
>5kg between obese and normal bmi
not possible

I had avocado on toast and greek yogurt with berries for breakfast.

Fatty Contest
Fatdew
124.0kg

>>76741475
very important both type of fiber help with digestion

>>76741385
it's only worth doing it if you subscribe and then cancel for the 30% off your next six orders or something. I did cookunity that way when I was trying to lose weight I put on from a year and a half long bender.

>>76741546
You don't look like that

Fatty Contest
Vik
226.0lbs

>>76741539
nice reading comprehension nigga, i said to be human again(obese = subhuman), where did i say normal bmi, the 15kg more that I mentioned puts me just outside of normal bmi.

>>76741620
Fat shit

>>76741632
duh, you are at the wrong thread pajeet

>lost 3 pounds this past week
>current weight: 254 (down from 360)
>Goal weight: < 160

Fatty Contest
Greaser
93.9kg

>june: 133kg
>now:104kg
>goal: start 2026 with 99kg and get serious with weight training

people tell me they nearly don't recognise me. Feels kinda weird getting attention after being fat all my life.

>>76741596
please don't trigger her dysphoria, thanks

>>76741657
Any tips for losing weight that fast?

>32 hours into a fast
>still haven't shit

>>76741657
>>76741662

>64 pounds in 4 months
>16 pounds a month
>4 pounds a week
>3500 kcal in a pound
>2000 kcal deficit/day

>>76741662
>>76741677

i eat ~1600 calories a day. i track it with an app.
protein shake in the morning. ~500kcal for lunch and 1000kcal in the evening. protein+vegetables+potato/rice.

10k steps a day. on sundays i put weights in my backpack and walk for 10km.

worst days happen when you get bored (which leads to getting "hungry") so work and getting invested in your hobby is a must.

there is no sugar in my house.

>>76741677
>TDEE is 2400
guess I'll just stay content with the progress I'm currently making

>>76741684
>>76741657
You are lying, post body and scale.

>>76741685
going down to 1400 a day is pretty aggressive, but absolutely doable. Nothing wrong with sticking to 1900 + exercise to get a consistent 1lb down a week, as long as you can sustain it

>>76740784
i still can't imagine it.
sucking in the stomach gets the chest and front of pelvis closer to each other since the abs go from the chest to the pelvis.
do you stick your chest out and your pelvis back like Popeye?

>>76741688
first weeks were obviously faster... that one valley was me fasting for 5 days just to see how it feels

>>76741026
metabolism slows down as one ages

>>76741144
You literally just did but ok

I noticed on the TDEE calculator that a higher bf% results in a lower calorie budget. Does having muscle mass just passively burn calories?

>>76741270
studies vary.
it goes from 1g per kg of LEAN mass to 1.2g per lb of overall body weight.
people err on the higher estimate because it's not as risky.

>>76741720
yes. IIRC muscle tissue burns more than twice as much calories at rest than fat tissue.

>>76741720
>Does having muscle mass just passively burn calories?
yes. muscles are an expensive tissue to have so human bodies get rid of it when the body doesn't need it anymore. like when you stop exercising.
but on the other hand, massive non-muscle bodies also have higher TDEE so you can see them losing weight easily while skinnyfats struggle to lose a much smaller amount.

>>76741702
>that one valley was me fasting for 5 days just to see how it feels
so how did it feel?

>>76741741
day 1: okay
day 2: this is shit
day 3: huh it's better than day 2
day 4: not hungry everything is fine
day 5: i want to eat just because i want to eat

i did just drink water. headaches on day 2. bodywise i could have gone longer but mentaly i just wanted to eat. also that weird taste in my mouth irgh

restricting to 1200 again because i got a bit fat over the summer and desperately need to get my guts rearranged
i've been eating nothing but cottage cheese and fried eggs for three weeks straight i'm so tired bros...

>>76741752
what was the first meal you ate to break the fast?

>>76741556
Hes just talking about microwave meals

>>76741787
i made chicken soup. first meal was just the broth and then the second meal was all the meat veggies etc. then i took a shit

Fasting is dumb (I say this as an ex-faster)
Just eat tons of protein and less fat and carbs
Protein cannot be stored as fat

Fatty contest
BeefyWeiner
190.5 lbs

>>76741918
>Protein cannot be stored as fat
wut

>>76741918
Protein must be converted into glucose. Part of the glucogenic amino acids are converted into glucose then if the body has a calorie surplus, this newly created glucose can be converted into fatty acids and then stored as fat in adipose tissue.

>>76741918
the problem with that is your body will turn protein into glucose and fill your glycogen stores, meaning you won't be losing any weight for hours after a meal. In fact eating enough protein will kick you out of ketosis.

Ignore >>76741936 this retard, without extraneous carbs your body will almost never spike insulin high enough to actually store protein as fat (unless you are eating an absolute shitload of protein)

>>76741918
>Fasting is dumb
nah

>>76741957
>retard
oh the irony.

It's just science kiddo, not hard to find with the internet. You might wanna look it up, from glucose to fat is called lipogenesis.

Bros...
>I weigh myself at my house 208lbs
>I weigh myself at my brothers 215lbs
What's this gay shit

>>76741971
>it's just le science
>if I put a chicken into a pressure chamber and explode it that's le calories or something, totally translates 1:1 with the human body
>educate yourself!!!

>>76740849
I weigh like 220 pounds so even if I'm like 30% bf I have 154 pounds of LMB. 150g a protein a day seems difficult to achieve.

GLP1s should be in the OP, if you're not taking them you're falling behind in the US

>>76741981
btfo

next time look up basic science before calling anyone a retard, retard.

https://www.google.com/search?q=lipogenesis+glucose+to+fat

>>76741996
>posts shit that everyone already knows
>google AI summary
>LE SCIENCE!!!

https://pmc.ncbi.nlm.nih.gov/articles/PMC1083868/
"Fat build-up is determined by the balance between lipogenesis and lipolysis/fatty acid oxidation. In the past few years, our understanding of the nutritional, hormonal and particularly transcriptional regulation of lipogenesis has expanded greatly. Lipogenesis is stimulated by a high carbohydrate diet, whereas it is inhibited by polyunsaturated fatty acids and by fasting. These effects are partly mediated by hormones, which inhibit (growth hormone, leptin) or stimulate (insulin) lipogenesis. "

84,95 kg this morning.

I seriously have no idea how so many people don't understand this
Everyone understands
>eat less = lose weight
but apparently
>eat nothing = lose weight
is fucking diabolical and impossible and you're going to kill yourself and regain all the weight

>>76741025
>I just feel drained man. My shits are weird, I have no energy unless I have a bit of sugar and I hurt myself recently on a lift. Wat do.
how long have you been on it? i started at 900 and lowered to 700, after about 3 months i'm no longer suffering bad side effects except for poop related ones.

>>76741134
After you drink coffee rinse with water every time. I just swish two mouthfuls around for a bit and swallow it.
>>76742017
How fat are you lads? I'm 220 @ 6ft and kind of doing the same thing but I just started last week. I'm constantly horny though hopefully I lose my libido though this is aids.

>>76742035
380 at 6ft, lost 50 pounds over the past 6 months so far. Feel like I'm hitting a bit of a plateau right now, but I'm doing the right things so I should push past it this week. Trying to walk a couple miles a day too

>>76742059
Nice keep it up, WAGMI. Walking is my preferred cardio might try C25K one day but fuck I hate jogging.

>>76741971
>You might wanna look it up, from glucose to fat is called lipogenesis.
>A randomized 3-way crossover study indicates that high-protein feeding induces de novo lipogenesis in healthy humans
https://pmc.ncbi.nlm.nih.gov/articles/PMC6629161/

>>76742035
>How fat are you lads?
i was 260, i'm 205 now. its getting harder to lose weight so thats why i switched to 700cal

fatty contest
fatretard
196.3

did u guys tried ozempic?

>>76742108
some anons swear by it while others report it only working for a batch then no effect at all and some report no effect at all from the very start.

>>76742118
maybe if i stopped fucking myself over I would lose weight :-(

>tfw still cant decide if i want to immediately start going to the gym or wait a couple months to make my diet into a solid habit first
>>76742108
>ozempic
hell no, doesn't that shit change you facial structure after a while? at best, take Vyvanse or something that's proven to be safe

>>76742122
the hardest step is buying a food scale. the second hardest step is overcoming hunger.
lowering carbs to a minimum made my hunger extremely manageable.
some people can handle eating carbs and not get extremely hungry. idk how they can do it.
i've been running 1200-1500 calories for 2 weeks now. something i've never ever managed to do in my life.
some days i even eat only 1000 calories.
i used to do OMAD low carbs or even fast but was too lazy to count calories and i would stagnate and then eventually fail.

>>76742162
the voices keep telling me to eat kfc 4 piece chicken meal. I can't control it. I'm going to ask my psych for more risperidones and see if it stops them. I've been trying to lose weight for 5 years but cannot stop how powerful the voices are.

>>76742174
>the voices
are you shitposting?

>>76742174
Sprinkle salt into your palm and lick it all off

>>76742108
nope, I'm trying as hard as I can to do this shit myself without medication or weight loss drugs

>>76742174
>the voices
uhh...anon?

Fatty Contest
bridgecocker
260.2

>>76742196
No I am 42 BMI.

>>76742229
do you really hear voices or not is the question.
we're all fat here.

>>76742229
Probably shouldn't be 42 BMI

>$6 rotisserie chicken from BJs

easy
>fast 24 hours
>eat about a pound of chicken
>fast another 24 hours
I am unironically the only one in this general making it

>>76742255
Very cringe

>>76741550
Google ai bot says
Fiber, the indigestible parts of plants, passes through the digestive system relatively unchanged. It's a carbohydrate that helps maintain a healthy digestive system. There are two types of fiber, soluble and insoluble, which have different effects on digestion:
>Soluble fiber Found in fruits, oats, nuts, beans, and peas, it slows digestion by turning into a gel that attracts water. This may lower cholesterol and promote healthy gut microflora.
>Insoluble fiber Found in wheat bran and non-starchy vegetables, it speeds up food passage and adds bulk to stool, reducing constipation.

>>76742259
post body

>>76742271
Post body

>>76741699
I was told to suck in my stomach as a kid.

>>76742273
I accept your concession, tubby

>>76742282
I accept your concession, tubby

Im going to the gym. I normally do arms and have an active job on my feet all day. What should I do?

>>76742255
>Whole rotisserie chicken: 1,000-1,200 calories
thats pretty good

>>76742108
I hate ozempic. Not because Ive used it or ever plan to, but because now that I've lost 60 lbs natty everyone at my work thinks I used ozempic and not sheer hard work.

>>76742013
Because you have to change your lifestyle and diet for the rest of your life. It's better if you find a way to enjoy it.
If you don't enjoy fasting and you're not planning to fast even after you reach your goal weight then it's a crash diet.

>>76742313
yeah seems to me like thats pretty easy
how about not ordering a large pizza or a dozen donuts every other day?

>>76742287
Can't go wrong with the classic Barbell Bench Press or Machine Bench Press. You see these people with like 20 fucking isolation exercises and they're newbies. Leave those programs for when you have a good muscular base. Hell, I think a beginner would be completely fine with Bench Press, Squat, Deadlift, and OHP starting out. Then adding Lat pull-down, dumbell/cable rows, and bicep curls/preacher curls eventually.

best advice i ever got here was snacking on celery and baby carrots. the crunch in them satifies what ever it is in your brain that makes you want to eat chips and they are dirt cheap

>>76742330
>snacking at all
Ngmi

>>76742330
>snacking
yeah ngmi

i just ate chicken breast, chicken liver, rice, avocado, peas, sautéed onions and i feel sick

>>76742348
>>76742369
>Ngmi
yeah ngmi

Fatty Contest
GobZilla
76.2kg

>just broke a 36 hour fast with chicken and rice
>immediately feel like a fat fuck upon seeing my stomach full
>feel like shit and hungry and can't stop thinking about food when I'm fasting
>feel like a fat retard when I'm eating and not fasting, even if it's "healthy" food
just end me

>>76742392
just ate 600~ calories of the most sloppiest slop for breakfast and I feel good

>>76742396
>600~ calories of the most sloppiest slop for breakfast
mcdonalds steak egg and cheese bagel?

>>76742404
worse, chinese takeout

>>76742329
You’re the goat

>>76741713
So you're saying I have to go lower than 129 to reach the same bf% I had before?

binged last night. ended the day at TDEE+500. i hate myself so fucking much.

I ate my 1900 calories and walked my 10000 steps. There is a freedom in not thinking about food or physical activity for the rest of the day. You can just chill.

>>76742392
you have an unhealthy relationship with food which is why your mindset is going from one extreme to the other so harshly
you can lose weight while still eating every day, literally every skinny person does it

>>76742447
>unhealthy relationship with food
"stupid bitch" - coded language
maybe I'm just a fat fuck and need to keep starving myself and feeling like shit until I no longer feel fat

>>76742453
ngmi

it's literally just one shitposting faggot
if you filter out "ngmi" this general becomes 10x better

>>76742465
ngmi

wagmi anons don't listen to that fag

>lift every other day
>start eating relatively large portions with good macros three times a day most days
>still can't progress past 70kg
share your secrets with me /fat/ties

>>76742500
What are you doing?
Increase your weight and try one to five reps with 1-3 minute rest. The fewer reps you do, the more sets you add.

Ate well for a week (rice chicken and broccoli), time for a reward

>>76742392
>fasting
Ngmi

>>76742512
>ONE good week
>Time to binge
lmao, do i even need to say it. NGMI

>>76742517
what's the problem with fasting

>>76742521
Its a crutch
Its not healthy
Its not sustainable
Its weak
Its gay

>>76742500
you want to get fatter or stronger?

>>76742512
one could be a reward, not a box
you are only hurting yourself

>>76742522
nta but psmf 1-2 days a week is sustainable

Brazas I have a plan.

>>76742420
not necessarily. it's just that you won't be able to eat the shit you used to eat unless you start lifting to agin muscle to increasr your basal metabolic rate.

>>76742507
Full body workout with dumbbells only. I do more reps though, depending on the exercise between 10 and 15. usually 4 sets of everything.
for bench press for example I do 5 sets of 12 reps with 27kg dumbbells and it's getting difficult to actually get them onto my thighs so I can lean back so I'm hesitant about adding more weight at the moment. should I instead do for example 7 sets of 8 or something?

>>76742525
ideally I want to get stronger but stay lean-ish. been lifting for 27 months now but the first year I was mostly just fucking around

>>76742536
Thats not a true fast and its sustainable for months.

>>76742545
What are your lifts?

>>76742548
how do you mean? like how heavy per exercise?

>>76742545
you can try focusing on one muscle, like add 2 bicep exercises during arm day, once the biceps get stronger, un-add them, and add 2 pec exercises instead.

>>76742543
I have been lifting and I have been in a deficit... did you read the post?

>>76742453
>maybe I'm just a fat fuck and need to keep starving myself and feeling like shit until I no longer feel fat
that anon meant that the weight will return unless you learn to eat less daily.
fat cells don't disappear after the fat is gone from them.
they're always ready to accumulate all the extra calories you consume so you have to learn to eat less forever.

>>76742545
If you want to get stronger you need to do 5 reps or less per set with heavier weight. Use machines if can't handle free weights. Or do calisthenics.

>>76742559
>I have been lifting
>did you read the post?
the post doesn't say this at all. you have been doing some abs exercises and push ups.
that's not lifting.
anyway, why are you bringing this up?
what does it have to do with my post?

>>76742555
Yeah for the big 3 I guess if you do them.

>>76742422
just don't do it again and carry on with counting calories.

>>76742545
That last picture has some peak gay energy

>>76742500
lift heavier or slower. feel every rep. lift to actual failure.
get the fuck out of here. this is not a lifting thread.

>>76742545
you look good man, i know i wont get like that since ill have loose skin but i can dream i guess

>>76742512
how many calories are in the box?
you can eat shitty food as long as it's within your calorie limit.

>>76742580
id guess about 3000 calories in that box

>>76742585
>my calorie tracking app says 12 doughnuts are 2992 calories
i kneel

>>76742589
Basically any sugary pastry, you eyeball its weight in grams and multiply by 4 or 5 depending on how decadent it looks.
I said 60 grams per doughnut and multiplied by 4.

>take picture
>look fat
Everytime

>>76742558
>>76742566
thanks, I'll consider it for the exercises where I don't have to get the weight up on my thighs, for those I feel like I couldn't go beyond 29kg at the moment because I just couldn't get them into position one handed. and I lift at home so no machines

>>76742571
bench: 27kg, 5x12
triceps extensions: 27kg, 3x15
chest fly: 27kg, 4x12
arnold press: 20kg, 4x10

rows: 27k, 4x20
shrugs: 27kg, 3x40
sitting curls: 20kg, 4x10
reverse fly: 22kg, 4x12

squats: 27kg, 5, 6, 7, 8, 9, 10 reps. I found this would get me warm the best and prevent knee joint pain
goblet squats: 27kg, 4x12
bulgarian splits: 22kg, 4x12
lunges: 22kg, 4x20

additionally body weight crunches and 27kg, 3x30-40 calf raises on every push and pull day
I don't do deadlifts because I only have dumbbells but maybe I could do romanian deadlifts

>>76742579
thanks. I'm very happy with how it's turning out and regret not having started much earlier since I'm in my mid 30s

>>76742573
no homo

>>76742512
>an entire box

>>76742596
>anon is sharing his secrets

>>76742512
lmao WHY THE FUCK IS THIS IMAGE IN A WEIGHT LOSS THREAD

>>76742512
the best part is that he already ate one
fat piece of shit couldn't even wait to take the picture before stuffing his face

>>76742512
>buttons instead of gesture navigation
ishygddt

>>76742512
Man fuck you now I want a glazed donut with milk

>>76742685
>>76742685

>>76740834
Ah shit, I kinda figured.
I already have one, but I’ll check it out if it’s free.
So you just implicitly trust the macros/micros that that one gives ya?
I thought there’d be like an online bodybuilding one specifically for “I’m tryna put on as much fucking meat as possible, let’s go” or something.
I’m a goofball.
Thanks for the legit responses.

oh fuck I don’t mess with gear but do they actually have ones like that for those dweebs? I feel like their macros would be a little different than the average bear’s.