Thread 76756902

>Who is /fat/ for?
For creative-cake eaters who are 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) or LoseIt (great for both).

>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. 1g per lb 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 burn fat much quicker. No lifting results in the body burning 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 hyper-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, gyno & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit wiki: https://www.reddit.com/r/loseit/wiki/faq

Previous thread: >>76753352

>tfw hips wider than shoulders...
Its never been more ogre

>>76756902 (OP)
now I want cake...

Do you own a kitchen scale? Is measuring to the gram accurate enough? One that has decimal grams is overkill right?

>>76756932
Mine only goes to nearest 2g its fine.

>>76756932
theres scale that exists without the decimal grams?

>>76756932
yes, yes, maybe ?

this cut will be over any week now and I can finally start eating like a normal person again without worrying if every calorie is going to ruin my progress

fuck I'm wanting soup, but i also want to finish my fast, at this point i keep just alternate day fasting and eating soup at a calorie deficit (just so i can keep losing weight either way). how do i break through this rut and keep fasting?
i got 6 last pounds i want off before Halloween.

>>76756944
Just gotta get lean

>>76756946
eat thinner soup, less ingredients. more broth.

Replaced hunger with exercise. I have never felt better in my life. WAGMI

>>76756944
Good for you. How long has it taken you? I still have until approximately April. I miss pasta.

How many more reps should I expect to be able to do after my soreness is gone?

>>76756979
Also, should I, say, do half of my maximum reps the day after exercising?

>>76756979
>>76756981
Rests days are important so don't skip on that.
If you are to skip a rest day, make sure you are not working the same muscles as the day before, giving at least one day of rest per muscle group.
If you can reach your max reps with ease then feel like you can do one or two more, add them to your routine. It all depends on how you feel.

>>76756902 (OP)
One week into the cut and this shit is already terrible.

Been lifting, more off than on, for three years. Dropped from 300 lbs to currently about 200.

Finally hit "noticeable muscles but still fat-gut" stage of fitness. I'm one of my on-periods again, second week of doing a six day split.

I still have tits, probably genetics at this point, and it's kinda soul crushing to try and do any sort of pose and see them.

>>76757022
>I'm one of my on-periods again, second week of doing a six day split.
Are you burning yourself out with 6 days/week? 4, 3 or even 2/week consistently would be a lot better if you could keep those up.

>>76757022
My only before picture. I would like to stress that I'm much taller now.

>>76757036
careful bro uk lads gonna use your id to watch porn.

>>76756975
thats what i ended up doing, still going to try to fast more at least i got over 24 hours fasted before eating. still going to be really low cal and omad at least.
>soups been just too convincing lately.
going to try to do a 48 fast and see if i can get to 72 hours if i don't have any more soup cravings

>>76757036
just got my id renewed recently to buy beer, god i look fat in my current one.

>>76757036
Dios mio

>>76756978
been 6 months. lost 20 pounds. still have maybe another 3-4.

Okay, well. It's not, like, that bad.

I mean, I'm still wildly unfuckable, but I've made progress.

>>76757080
Same bro same...

What are some tricep exercises I can do in my room with just my body, the things around, and/or two dumbbells?

>>76757112
Dips

>>76757112
push ups

>>76757036
getting so fat you turn brown is crazy work

>went to the office today
>team (me included) had greasy burgers for lunch
it's unironically over

>>76757022
>I still have tits, probably genetics at this point
gyno really isn't genetics, if you have an imbalance of T / E during puberty you'll get the gyno nipples and some small titties. If you get fat it gets worse, but removing the fat will 99% of the time make it almost unnoticeable. If its still bad, then yeah you'll need surgery.

Can I copy one of your guys' homework i gotta lose 60 pounds before July I'm not a picky eater I'll eat ice soup if it helps me lose weight

>>76757167
hot dog link and slice of sandwich bread for breakfast
hot dog link and slice of sandwich bread for lunch
small sandwich with your choice of insides (no cheese) for dinner

>hips still wider than shoulders
It's never been more over lads, one could even say it never began.

I am officially gaining weight on ozempic. It’s over

Im almost down 30lbs but doing IF on a fluid schedule is worse than death I swear

>>76757190
The starting dose isn't therapeutic. If you're on 1.7-2.4mg then yes, it's over.

>>76757127
I'm only seasonally brown and that's genetics. Quarter Hispanic, quarter Japanese).

Being fat did give me (moderately) large calves.

>>76757036
time to let the hairline go anon

>>76757194
I am on 1.4 been increasing it very slowly but it seems that as soon as I stopped increasing the dose it stopped being effective. I thought I could just hang out at this dose for a while.

I guess I could switch to trizepitide or whatever but it seems like the result will be the same I can’t increase dosage forever

>>76757205
Gone too soon. Thank fucking God I can grow something that resembles a beard or it would unironically be over.

I have been eating at a 30% or higher deficit for 2 months now and I have only lost a few pounds. I log every calorie and eat less than 40 carbs per day. I was under the assumption I'd lose a pound per week at least but I seem to be defying physics or something. I know your fat cells can fill with water but surely that'd stop at some point?

>>76757216
lookin good bro

This is me in December of 2023. I weighed 255 pounds. I'll post my weight loss graph in the next photo. The clothes kinda hide me in this pic., but I was FAT. 5' 10"

>>76757225
how many calories a day?

>>76757225
>another one that fell for the CICO meme
we try to help them

>>76757225
too many calories not enough movement.
also i don't like to only do cico since its results are stupid SLOW, i mix it with fasting, burns fat really quickly.

>>76757225
CICOcels never even had a chance.

>felt like shit after the gym this morning (I was fasting and it was leg day)
>got an extra big lunch, decided I was going to go over my calories today just to feel better
>its 8 pm now
>I am still under calories and not hungry
carnivore is like cheating

>current weight is 186
>down from 202 in August
>lowest was 169 in 2023

I'm gonna make it for real this time guys.

so hungry...

>>76757270
Typically around 1500 give or take a hundred cals. My bmr should be around 2150 iirc.
>>76757291
I agree that I am far too sedentary. Might try fasting or simply exercising more often.

>>76757345
lower the cals to 1300 or lower. walk at least an hour a day
try fasting if that doesn't work.
when i get into a good fast i lose about a pound a day.

>36 hour fast starting monday at midnight
>ate ~700 calories tuesday
>ate ~1500 calories wednesday
>ate ~1400 calories today
>weight is the exact same as on sunday

random.org said I'm at risk of suffering from high blood pressure

>>76757225
Tell us
>height
>weight
>what you believe your TDEE is
>A day worth of your calorie log

Is psyilum fiber good for fasting? I heard it can suppress appetite but wouldn't taking a fuckton of fiber on an empty stomach turn my life into a chubbyemu episode.

>OP is a male presenting to the emergency room with hyperfagemia. Hyper, meaning high. Fag, meaning cock. And -emia, meaning presence in blood. High cock presence in blood.

>>76757420
pretty much anything spikes your insulin or whatever slowing ketosis/ weight loss
dont do it bro.

i shut out all my friends to make me more determined to lose weight but so far all ive achieved is feeling lonely whilst having barely lost any weight

>>76757458
would have gained weight with friends :^) they just want to drag you down

>>76757301
Very nice.
>>76757308
Mirin
>>76757330
Eat air bro. 0 cals.

>>76756902 (OP)
I might be asking in the wrong thread but what do I do at the gym after beginner/intermediate workouts? I keep seeing ‘keep going until your linear progression stops’ but I don’t understand how to improve if I’m not adding weight to the bar every session. Do I just start only adding it every 2 or 3 sessions or something?
I’m also quite content doing 3-5 ish exercises in a workout, mostly compound with a little bit of accessories, I don’t like the idea of having to bounce around doing 8+ exercises like I see in a lot of workout routines
To make this semi /fat/ related I started lifting as my exercise when I started to diet, I’m doing well but I fail reps a lot so I’m looking to mix it up a bit, but I know when I get to my goal weight and I can eat more I will feel stronger

>down in the dumps lamenting that I'm not losing weight fast enough
>check my charts
>lost 10 pounds in 3 and a half weeks
guess I can't complain, can't imagine it can get faster than this. Still feels agonizingly slow though

>>76757216
ngl you really make the bald look work

>>76757167
fill this: https://www.sailrabbit.com/bmr/ out and post it. Make sure to mark your caloric intake target at least 1000 calories less than your TDEE

No breakfast today (woke up at 3pm, played vidja until 5am)

lunch:
120g chicken thighs
100g white rice
80g broccoli
80g carrots

Preworkout:
coffee with splenda

Postworkout:
40g whey protein
70g banana
50g blackberries
200ml skim milk

Dinner:
200g tilapia
100g rice
80g broccoli
2 whole eggs (did a fit fried rice on the wok pan, no butter, no oil no nothing)

what did you eat today, /fat/ friends?

It really is just cico and fasting to become lean enough to not hate yourself isn't it...damn...

>>76757572
yep, pretty much

>>76757571
>what did you eat today, /fat/ friends?
made some soup in the slow cooker at the start of the week and have been eating it every day. Shit is fucking phenomenal, I'm gonna make a chicken version next week

>>76757571
Nice. Im on my night shift swing currently, and its a lot easier to eat less than when working normal hours. Wake up around 2pm, bowl of protein oats with fruit and a coffee. go gym in the quiet afternoon hours, come back home, make dinner, tonight is quick and easy, tuna, rice, avo bowl, pack protein shake and an apple for 10pm brew and leave for work.

>>76757583
I actually want to start trying to make some soups. My mom always made great hearty veg soups using ham hocks. I got given a decent size thermos flask that would be perfect to take soups to work in.

>>76757585
I used to be skeptical about soups, but now I'm fully converted. You can stuff as many veggies as you want into it, as long as you slow cook it long enough it just comes out as an extremely rich, flavorful broth just bursting with nutrients

200g down for the week so far, with 24hours until weigh in. Hopefully can hit 0.5kg total (1lb) and it'll feel like a win

>>76757588
umm sorry sweaty, 0.5kg is actually 1.1lb, NOT 1lb

>>76757571
Kind of stepped outside of my meal prep a little today because I hate the chicken bowls I made. Was trying to make some kind of salt and vinegar chicken concoction but overdid it on cooking the veggies in vinegar too. Should have just left it at the chicken. So I threw out the rice and veggies and just ate the chicken out of it today. Will probably do that for the rest of the week. Tried this Barebell protein bar which was pretty good. Not going to get too reliant on those but I might treat myself to one every now and then like I did today.

Pretty stoked about close to 180g protein for 1260 calories though

>>76757587
I tried the soup diet once. You basically make a massive pot of soup and you eat pretty much nothing but soup for 7 days. Lost good weight but I feel sick now whenever I imagine that smell. This is pretty much the diet
>Day 1: Eat unlimited soup, any fruit (no bananas), and unsweetened coffee or tea.
>Day 2: Eat unlimited soup, and raw vegetables.
>Day 3: Eat unlimited soup, and fruit and vegetables (no potatoes or bananas).
>Day 4: Eat unlimited soup, skim milk, and up to eight bananas.
>Day 5: Eat unlimited soup, 400 grams of protein, and up to six tomatoes.
>Day 6: Eat unlimited soup, beef and vegetables (no potatoes).
>Day 7: Eat unlimited soup, brown rice, and sugar-free fruit juice.

>>76757602
yea that's a little too aggressive for me, it's just a nice way to make 3-4 easy servings to help with weekly meal prep

Despite all my rage i am still just a rat in a cage

Morning /fat/

FattyContest
TimTamSlam
226lbs

pigged out again award
this has to be my 15th 28oz coffee haagen dasz this year.
genuinely just hurts to get through at this point

>>76757744
>28oz

I am close to giving up

>>76757744
>coffee haagen dasz
Not tried, theres a few nice coffee icecreams available here but cant buy them otherwise I would sit and eat the whole tub in one sitting.

needing to do a water cut and fast for as long as i can
ive ate for like the past 3 days thankfully at a calorie deficit at least. but im still needing to try to make my goal before times up.
>feel like a fat fuck even eating at a deficit.

>>76757756
I just started. 24% bf. Just stopped smoking too. Wish me luck lads

>>76757757
it's a top tier coffee ice cream desuu
i was raised to fail. mom would always get us coffee haagen dasz in the summer. it was so epic.

Took my pics and cutting through new years, doing daily cardio and evening seshes of either lifting or more cardio. Leanpill is a bitch to swallow and finally no more excuses for my round face, it's time to get sexy baby

test

weigh-in in the next 7 hours... I feel like wagmi..

>>76757167
1. calculate TDEE
2. subtract 500-1000 calories
3. track your calorie intake
4. lose 1-2lbs a week


9 months = 36 weeks = 36-70lbs before july

the only way to achieve your goal is to start today.

Scale finally starts dropping again, now at 96.2 kg (212 lbs). Been plateauing for almost the entire month, short of turning insane. Seeing new all-time-low values is giving confidence.

>>76757572
you don't have to fast. there's some weird fasting bots in here or something trying to sabotage people. CICO is king. fasting is starve/binge behavior and a recipe for failure. it works for some people, a very small minority. most people don't have the willpower.

here's a list of recent saboteurs, god knows why they are here (once upon a time these threads were ignored by non-fats)
>sugar diet guy
died of diabetes
>raw meat schizo
full of parasites
>fasting gurus
can't even lift 1pl8, lmao

>Sober October, Day 23
Today I ate:

.75 cups of greek yogurt
4 ounces of blueberries
4.5 ounces of potatoes
1.5 tablespoons of canola oil
1 protein bar
4.5 ounces of smoked turkey
2 slices of whole grain bread
1 package of microwavable steamed chicken dumplings
1 tablespoon of onions sauce
1.5 cups of homemade chicken chili
4 cups of black coffee
32 ounces of diet pepsi
forgot to take my vitamins

1500kcal

>>76757927
>onions sauce
should be onions sauce. i'm tired

lol when did s o y get banned

>>76757929
shills were pushing the term 's 0 y b 0 y' really hard and gook moot got fed up, it was years ago t-b-h f-a-m desu senpai

>>76757929
Like 5 years ago

>>76757112
skull crushers/triceps overhead extension but wothout getting the dumbbell over your head. don't make a straight line with the dumbbell and your head.
see how his arms are angled a little so the dumbbells are never over his head even when he locks out his elbows.
no risk of the dumbbell falling on your face and you get a better contraction since there isn't any when the dumbbell is overhead.
doesn't even need a heavy weight.

>>76757187
are you the anon shitposting with people's images?
his shoulders are wider than his hips.

>>76757193
the difference between those pics is 30lbs??

Fatty Contest
Name: Dzonathan Gavert
Weight: 99.7 kg

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

Motivational Song of the Day:
https://www.youtube.com/watch?v=7E_bKobrC_o

Atleast I lost weight this week.

>>76757943
Lmao get rekt fatty

Fatty Contest
Prongs
99.6 kg

Finally, I’m back in the double-digit weight club! I also passed my thesis defense. It’s been a good week.

Fatty Contest
HeavyObject
75.5kg

it's happening

>>76756932
>Is measuring to the gram accurate enough?
Are you fucking retarded? Ofc it is. If a few grams of food makes a difference in your diet then you're doing it wrong.

Come home from gym with a bag chicken. Make salad wrap add chicken and leftover lamb from last night. Still hungry, make bowl of chicken rice and avocado and olives. Feel good. Glad I didnt buy and snacks from the supermarket, I would definately be demolishing them right now if I had them.

20kg down. Also plasma donation done. Will see how much it helps with losing weight next week.
Does anyone here have experience with dobating platelets? How bad is the wait?

STOP GIVING THEM YOUR BODY PARTS

Can I donate fat?

>>76758155
I get money and it burns calories while removing microplastics from my body. No.

>weighed myself every day since last week same time as always same conditions
>stall 5 days in a row so far
>on 800 calorie deficit
this shit is fucking annoying, makes my tism overthink and im convinced im doing something wrong, I did increase my lifts this week slightly, could it be inflamation/water retention from lift progress?

It’s funny that i get really sad when i get on scale every morning to see no loss or even weight gain sometimes, but when it comes to the measuring day, my body locks in and i weigh exactly as much as my diet program said i would. Maybe it’s a psychological thing.

>>76758217
same dude, i get so depressed if i dont see weekly progress on the scale, ruins my entire day when i step on the scale and even though i autistically measure everything to stay in a deficit. I've started to lock in on my activity more, commiting to 10k steps a day no matter what, hoping this helps this week to unstuck me from this stall, everyone says its super important so maybe my slacking there has been the issue.

7kg down, trying to do a recomp (losing about 200-500g a week) and it seems to be working, seeing some muscle definition, I can even feel and almost see my clavicles now. Not to mention the lifting progress, I can curl 20kg pretty comfortably now compared to just 3 weeks ago.

Not even halfway through (92 kg right now) but I look way better than at my lightest (79), and I literally never felt better, not going back to being a fat fuck ever again

>>76758230
I've been recomping too, anon. Curious what your macros/lifting routine is. I'm fatter than you though
>112kg
>lost 12 kg so far
>about 130g protein daily
>doing a 3 day full body split i found on youtube with dumbells
>had good progress, can lift 17kg dumbells for most excercises, cant see much muscle through the fat but i feel stronger.

>>76758191
I stopped donating plasma when they nicked the vein and caused a massive haematoma, but after covid there's no way I'm ever going back. The vaxxies can get fucked, they're not getting a drop of my blood.

>>76758235
To be fair I'm not too focused on the recomp, if it works it works.
Started at around 100 ish, didn't weigh myself back then. Myfitnesspal set my calorie limit to 2760, I try to stay 100-500 under that. The protein goal is 138, I'm usually around 150ish, gonna be 163 today.

I do a 4 day upper lower split (made with gpt but modified heavily), I have dumbbells, an ez bar, and recently got a bench which was a huge improvement.
As for supplements: creatine, ashwagandha, d3, k2, omega3, magnesium, and a multivitamin.

Honestly the most important part was getting over my snack addiction. Before I started counting calories I spent about a month eating only two snacks per day (so one candy bar and one bowl of chips as opposed to five of each). After getting used to that, staying in a deficit is piss easy since those were the main source of my excess calories.

Also the most surprising bit was actually enjoying lifting, in my past attempts I'd just try to get it over with.

>>76758254
>Myfitnesspal set my calorie limit to 2760, I try to stay 100-500 under that.
I'm suprised you seeing results, that seems high to me, do you do a lot of walking/cardio? I'm on 1700 calories atm and still seeing slow progress/stalls sometimes, but i thought that was the lifting causing inflamation or water retention or just the muscle gains. good shit anon, i too take a multivitamin, magnesium before bed and omega 3. i didnt wanna take creatine cause i heard it causes mad water retention and i cant deal with the fuckery it would cause on the scale.

>>76758254
>Myfitnesspal set my calorie limit to 2760
>at 92kg
how.

>>76758279
NTA but is that unusual?
My TDEE was about 2800 at that weight.

>>76758293
This is my TDEE at 112kg with sedentary picked as the option, my guess is he picked the active option, which isnt good if you ask me. TDEE with activity in mind can be very overestimated causing you to eat more calories than you burn, which is why its always better to use caution and calculate your TDEE based on sedentary and just take any activity caloric burn as a bonus.

>>76758293
my TDEE is around 2200 with 96kg using a 1.2 activity multiplier (sedentary lifestyle). are y'all using higher activity levels? I do workout and use my bike 5 out of 7 days but I don't want to add that to my TDEE as I feel the calculation is way more complicated that way. I'm currently trying to aim for a 700 calorie deficit and am losing about 3kg each month on average. so how the hell is y'all TDEE so high?

>>76758257
>>76758279
I was surprised too, but can't really argue with the results. As for cardio, I cycle to and from work (not a ton obviously but it's something) and go on 6-15km forest walks once or twice a week. My job does involve some manual labor and it's mostly standing, but nothing too heavy, just office stuff.

Also here's my plan for the day, I'd usually have a protein creatine shake for breakfast but I ended up skipping it today.

>>76758302
alien language'

>>76758304
Obiad - lunch
Kolacja - dinner
Przekąski - snacks
The rest should be clear, annotated those that aren't

>>76758298
>>76758301
I mean my actual TDEE taken when comparing weight loss rate vs calorie intake over several weeks. That was with an hour of workout every day, alternating lifts and cardio and fairly sedentary otherwise.

>>76758235
Hey anon could you link me that dumbbell full body split? I'm still too self conscious to go to a gym so I do all my working out at home and cardio in the park

An insalata with beans, eggs (scrambled), speck and simmenthal

600 cals, 60g protein, 26 fat and 26 carbs

sounds good lunch?

>>76756902 (OP)
>calorie deficit going strong
>constipation
Fuck me its like the body punishes you for doing a good job.
Gotta scarf broccoli like my life depends on it or I go days without taking a shit which feels awful.

Can I fast every other day and lift?

>>76757345
You are counting it wrong or forgetting to add things like oil/butter for cooking, sodas, snack or eating slop from restaurants which you literally can’t estimate how much calories is in it…

My tdee is 2150 I’m on 1900 calories diet + gym or run almost each day (so -300-500 calories) and I’m home office fag so except that no movement. I’m losing 0,5kg each week no problem.

Ignore the Anti CICO faggots, they just never learned how to count numbers together .

>>76758345
IMG related

I'm through bargaining and now have to accept that I have to quit smoking. Any former fatties who quit smoking here? I'm worried its the only thing that allowed me to control the hunger.

>>76758407
your appetite will be a little bit higher but that's it physically, your main problem will be what to do with yourself in situations where you would normally smoke, like morning routines, breaks etc. because a lot of people start snacking to replace the cig. If you think you'll have a problem with controlling hunger try to go low carb, that helped me a lot with hunger control

>>76758436
I have mostly replaced it with vaping but I think that has to go too, its all bad. I'm pretty worried about it and I've quit much harder substances in the past. It's just 3-4 days of torment right?

>>76758443
couple of really bad days and a couple of shit weeks. Don't plan it, just do it. Quit this very moment. There will never be a right time so stop waiting

>>76756902 (OP)
I gave up

>>76758448
You're right but I'm so damn afraid that I'm letting shit like "ok when this pack runs out I'll stop" dictate to me

Fatty Contest
Napoli
85.1kg

quick check in because busy working dead end bullshit all week

>>76758456
well yeah that's the addiction talking, that's why I said that you immediately quit because the pack will never run out, you'll buy another. Throw what you already have away, that's the only thing that helped me because it's also a very strong start and big step to waste the cigs

>>76758407
Yeah I quit using the patches or w/e. Wasn't the worst.

You lads ever look into the mirror and are sorta happy with how you look and then take a picture for progress and in the picture you look like dog shit?

>>76758478
I only like how I look in the mirror when i'm subconsciously using angles to hide my terrible chin, lower third, hips and shape. I deluded myself into thinking i was handsome before I gained the weight. having lost it all again I can see that no, I was wrong, I was always just ugly.

>>76758481
Heh bro don't cut me so deep, maybe I am abusing angles in the mirror but I am in the picture too... It's never been so ogre.

Is there even a point to weight loss if you have a small dick? Like, if I'm five inches is there even a point to working off the gut? I'm unfuckable either way.

>>76758489
Having a big dick that you don't use is no better than having a small dick.
>tfw 8x6 wizard

>>76758489
It’s not the size of the sword but the skill of the swordsman. Get fit, fuck bitches.

>>76758489
5 inches is unironically normal though

>>76758506
>unsettling

>>76758489
You can gain like an inch+ from getting lean, less fatpad and better blood flow. Worst case you can fall down the PE rabbit hole.

>>76758506
It's five inches when I mush down the fat around my dick. Otherwise, it's truly a heartbreaking sight.

Like someone planted an acorn and heaped dirt around it. Y'know?

>>76758318
https://www.youtube.com/watch?v=B12MXF0bSFo
I used this one, of course if you are a real beginner some stuff like nordics, maybe the lunges should be bodyweight etc, etc. will be tough to do, so google alternative workouts for those, and adjust accordingly. Would recommend getting a bench that inclines/declines from amazon, totally worth it along with the dumbells. Also dont worry about making every set x12, you could start with x8 then try to push for x12 eventually. Gl anon.

>>76756902 (OP)
Paul prophesying of Roman Catholicism
>2 Timothy 3:5-7
Having a form of godliness, but denying the power thereof: from such turn away. For of this sort are they which creep into houses, and lead captive silly women laden with sins, led away with divers lusts, ever learning, and never able to come to the knowledge of the truth.

>got two compliments in one day on my weight loss
Aw yeah

I really have to eat the sane thing every day.I was down this morning all i had to do was not fuck up today and id have a good weigh in tomorrow. Sitting here now, only ate 1000cals but guts is bloated and i feel pressure in my ass but cant shit. Fmd

>>76758562
Caffeine makes me poop

>>76758562
>>76758576
I've actually considered taking anti-constipation meds the night before my weigh-in but then I think thats really retarded.

>>76758588
eat more fiber and take probiotics

>>76757937
Nah that's me.

Why are lifters so concerned with gut health and taking fiber? Secret bottoms? Obviously, but what else is driving this behavior?

>>76757917
great job sticking with it through the plateau, that shit sucks so bad. Just got through a week and a half plateau and felt like saying "fuck it" and abandoning the diet all together

>>76757928
yea you said onions sauce the first time anon

>>76758253
I always feel bad about not donating blood since I'm O-, but have always been afraid of needles. Whenever I have to get bloodwork done I get lightheaded and nearly pass out

>>76758489
it really does make a difference anon. I've got a raging 6 incher, and all this fat makes me look like I have a micropenis (plus I'm a grower which doesn't help). Only a month into my journey and have already lost 10lbs so far, I can actively notice my dick getting bigger as more of that pubic fat goes down

>>76758653
I used to powerlift back in the day, and trust me, you do NOT want to have a blowout while you're squatting a 3 rep max pb

>has browns - included
>$3.50 extra for berry parfait instead
>$3 extra for a fruit cup instead

>>76758725
don't order fast food in the first place silly billy

>>76758725
fruits expensive :^)

>>76758725
>Ordering McDonalds in the first place
Your fitness decision was already fucked from the start. Frozen fruits are cheaper, frozen food in general is way cheaper.

A parfait, also not healthy, or a fruit cup isn't going to reverse the shitton of sodium, cholesterol and saturated fat you're eating before it.

You did a bad thing and should feel bad.

>>76758725
just get the hash brown and put it in the fridge for lunch

>>76758725
are you fucking indian?

Are we really all going to make it brahs?

>>76758773
a minor typo does not make you a jeet

>>76758778
then why are you eating like a jeet? eat normal food not mcgoynalds.

what's your snack of choice, /fat/?

>>76758766
its chick fila u fucking faggot

>>76758776
Some will not make it, but all of us will.

>>76758776
Some days I lift and see progress, and I think
>I'm making it brah
Then some other days I step on the scale and see no progress and think
>I'm not making it brah
Ups and downs.

>>76758785
>This isn't even crack, Dad! It's free-fucking-base, /okay/?!

>>76758659
thanks! rationally I knew it'd go down somewhen but some plateaus man, they really try to break you. giving up is not an option tho. I have two little kids I need to look after and I can't be getting some stupid preventable disease just because I'm a lazy fat fuck. also being able to just be active with them and explore stuff outside is the highest rewarding thing I've ever done. grinding teeth, committing. we're all going to make it.

>>76758776
What does making it mean? Roiding too much and dying of heart failure?

Damn man its hard to not be scared of those "90% of people gain all the weight back" stats as someone who has only recently gotten down from 41bmi to 23bmi. I really hope that because I wasn't obese as an adolescent and only gained all the weight when my family forced me to take psychiatric medications when I was 19 that I am somehow better shielded from this.

>>76758817
Just dont get complacent. 90% of people get complacent and stop putting in the effort to maintain a healthy weight.

>>76758821
I hope so. Not walking 20k steps a day and doing basic lifting makes me feel terrible but I could easily slip out of that if I ever thought I was "done". But when I lose a little more I'm going to start trying to gain muscle to improve my loose skin situation so I can avoid the complacency by moving onto a new target.

just had a delicious protein burrito bowl from chick fila, fuck you faggots

Started at 240 Goal is 179
Stalled around 204
Any suggestions to get the next 20lbs of loss going?

>>76758853
eat less calories than you require in a day. just keep at it, it'll start dropping again sooner or later.

>>76758853
most of the advice i've seen is drop your calories by 100-150 and add 2-3k more steps a day of walking.

>>76758852
Chic-Fil-A has such bland food. You should respect yourself just a little.

Neck looking thick today even without a pump.

Fatty Contest
Makimas Footstool
108kg

>>76758806
>doing it for your children
absolutely based anon

>>76758784
Fruit and salad. The less calories, the better.

Hey guys. I think i hit my first plateau. Typically I waited for a big flush. What do? Do I cut even harder and wait for the break and the resume?

>>76758902
Gaining weight is not a plateau fatty

>>76758905
When i got to 247.4 I was pretty damn hungry and just probably low on water from normal levels. I eat no more than 2k calories per day strictly measured. I did have pasta last week but whatever it is, my body is stubborn right now

>>76758909
drastically cut your carb intake if you're having plateau issues. You need to deplete your glycogen stores, maybe throw in an IF fast as well

>>76758909
You binged didn't you

>>76758852
>Fast food again

You'll hit your weight goal in no time! Any advice for anyone trying to pack it on?

if anyone is poor, evidently mcdonald's monopoly promotion is legally required to allow people to "play" without purchasing anything. you register and then can request 10 entries per day. people are using this and eating at mcdonalds for free every day, as like half of the entries yield a free food item. i know this is dangerous information to post on /fat/, but maybe (you) can make it work.

>>76758784
flavored greek yogurt. usually strawberry or blueberry because they're cheap, key lime or coconut if i'm splurging.

>>76758939
You disgust me

>>76758918
I had 820 calories worth of pasta/sauce/butter last tuesday but that was it. It took me to 2223 calories that day (BMR is 2058)

>>76758914
I wouldnt be surprised then. I do do HIIT weight training for an hour a day Monday through Friday and have been really pushing it lately. This morning was arms and my arms so damn swollen. Even after the post workout swelling goes away I can definitely tell my arm and leg muscles are growing. So I assume its mainly glycogen and water shit.

An IF fast is Intermittent fast? Whats the best time to do it? Eat in the morning and then nothing until the next morning?

>Be me
>132kg 195cm lard ass
>Want to buy picrel
>Max user weight is 120kg
What's the worst that can happen? Any fatasses had experience with exceeding max user weight on equipment? How did it go?
Should I lose the 12 kg first?

>>76758969
I didn't realise I was exceeding the max weight on my shitty chink treadmill for over 8 months and nothing happened. I would be more scared of doing that on a bench or with weights though.

Not going to eat a single carb today, Ive had less than 20g of carbs every day for the last 5 days

>>76758964
>IF
no, the easiest way to do it is to have dinner, then not eat until 16-20 hours later depending on how you're feeling. if you really want to, you can OMAD (one meal a day) and not eat again until dinner

>>76758939
I do this but I havent eaten fast food in like 5 years, kind of based poormaxxing

>>76758964
Probably all the excess carbs bloated you with water.

which one would be most accurate, if i walk 10k steps daily and 1 hour of gym 6 times a week? other than that not much physical activity. i feel like even lightly active doesn't align with my past weight loss progress

>>76758969
you could also get started with resistance bands, those are much cheaper, take up no space and can still be quite the challenge if done right.

>>76758991
Sedentary

>>76758991
Sedentary

do you guys know how long it takes for lowering your salt to take affect? E.g. from 6000 mg sodium to 2000 mg sodium, how will water retention change?

>>76759005
Schizo

>>76759006
bro one cheese slice on my burger was 500 mg...

>>76759005
>lowering salt
For what purpose? Excess salt isn't bloating you. Its the carbs.
>>76759010
Okay so how can you consolidate this with people saying you can only absorb x amount of protein in a certain amount of time. How am I supposed to get 150g of protein in and only eat for 4 hours a day?
I dont want to lose the little muscle I have.

>>76759029
edema, kidney disease, blood pressure

>>76759010
one thing i never understood about intermittent fasting...
if you're eating 100g-150g of protein in a 4 hour window, can your body even use it all or is it a waste?

Just finished my lifts, muscles twitching, feelsgoodman.

>>76759032
Just drink more water.

>>76759029
>Excess salt isn't bloating you. Its the carbs.
I'm on carnivore and I personally don't notice any difference between high salt and low salt days, but I've also seen some guys that do way more research on this stuff (and are also on carnivore) say that meat already has enough sodium and you should avoid salt because it will bloat you. So it might not just be carbs.

>>76759010
I assume sleep counts as fast btw

>>76759029
>Excess salt isn't bloating you.
Yes it is, dumbass.

>2025
>Not sleepmaxxing
ngmi

>>76759029
>How am I supposed to get 150g of protein in and only eat for 4 hours a day?
You either eat like a fuckton of meat in 1 sitting, which can't be good longterm for your guts and shit, or you just don't do fasting if muscle maintenance/gains is your goal, dumfuck.

>>76759060
>tfw euro-neetmaxxer on gibs, getting comfy 9 hours of sleep a day.
I can't imagine trying to get /fit/ and having to wagey cagey 8 hours then wagey cagey 1 hour from and to work + need good sleep and working out.

>>76758885
>pic rel.
Neck looking thick, might delete later when the dysmorphia hits.

>>76759071
You just look fat

>No job, no worries
>Just lift until my poor decisions catch up to me and I decide to end it all, desu

My life is going great, btw

Lost a lot of weight already anons! Got some streatch marks but I am sure those will leave with working out.

>No job, no worries
>Just lift until my poor decisions catch up to me and I decide to end it all, desu

>My life is going great, btw
I look like this and say this.

>>76759090
That isn't you

>>76759080
Not for long bb, 2026 is gonna be the year of getting lean.

>>76759071
thumbnail looks like a colorized picture from 1920 (knob = dumbbell)

>>76759098
Yes it is, chud.

>>76759102
You should seek help

Fatty Contest
Healthy2026
333

Changed from 2 meals a day to 3 and not looking back.

3 700 calorie meals reduces cravings over 2 1050 calorie meals. I feel better, too. Less bloating etc.

what do i do with all my free time now that I am not eating so much? I have like 2 extra hours per day.

I bought the black label version of my favorite hot sauce and I've been having horrendous diarrhea all night and day. Now I'm sitting in the bathtub waiting for my soothing oatmeal bath soak to arrive from doordash because my anus is so chapped.

Be careful anons.

>>76759246
Jerk off. It's practically excercise

>>76757772
>Just stopped smoking
Beyond based my dude. My mother passed away a bit ago due to lung cancer. Cigs are a bad scene man.

>>76759246
lift.

Fatty Contest
WitnessMe
110.5 KG.

>>76757772
>Just stopped smoking too.
I've been struggling with this, did you go cold turkey? I feel like if i quit i'll be hungrier.

Just chew nicotine gum, it solves all of your problems. Cigarette cravings? Chew gum. Hungry? Chew gum slowly. Craving any form of intimacy and close to having a breakdown? Yeah, bud, just chew those problems away.

>>76758665
I’m o- and used to donate a lot. The hour long administrative process was annoying but I’d still do it. Then I moved states, had to deal with work and personal stuff so missed a couple months and they would NOT STOP harassing me. Multiple phone numbers, emails, texts, like 2-3 calls a day at one point. Combined with how they sell the blood for ridiculous sums while giving me a juice box and cookie, I realized if they want my blood so bad they need to make it worth my while. Why am I sitting in a waiting room at all? Why do I have to answer the same 30 questions every time that boil down to “do you have AIDS?” Is o- is that valuable why don’t I get a fast pass and a check? Bullshit

SCALE
GO
DOWN

>>76758588
Literally bulimia

>>76759317
>Doesn't time his weigh-in after his morning poop.

>>76759329
nta but i MUST have breakfast first, so it's pointless

>>76759297
*click*

what the fuck do i eat with my 1400 calorie daily limit?

So far I have 2 x 400 meals.

Y'all niggas have terribles lives. Seriously, pick just one struggle.

Im starting to lose hope bros....I still have my moobs despite being near my goal weight, I know its (mostly) not gyno because a lot of it still feels like fat, FUUUUUUUUCK what do I even do at this point? They were legit the only reason why I started this whole quest in the first place

>>76759369
W/e bro, we are gonna get lean and it's going to be sick and piss and youre not invited. And we're gonna have sex with women.

>>76759379
Same except I'm at my goal weight lol

>>76759379
Sounds like you're skinnyfat, lift more

>>76759391
I can do 25 good form pushups without cheating, I have the muscle

>>76759402
Whole hearted lol

>>76759367
250 grams of pork neck
100 grams of flour
100 grams of greek yogurt
10 grams of olive oil
2 eggs
2 scoops of way protein

Fatty Contest
Name: TimmyGonnaDoit
Weight: 105.8 kg

Finally past my plateau with genuine weight loss gainz, we are all gonna make it bros

>>76759379
if you can't get rid of the boob fat your only recourse is to increase the amount of boob muscle underneath it to cancel out. You're always gonna have some jiggle, can't change that outside of surgery

>>76759329
nta either but same as >>76759345
i dont get the urge to poop till i eat

>>76759367
200 grams of raw flour.

NO FUCKING CARBS
HOLD THE LINE

>>76759527
don't try to pussy out with 0 "Net" carbs either. ZERO. TOTAL. CARBS.

>>76758853
fasting

>>76758489
Wouldn't worry too much about it. If you lose weight, depending on how fat you are, you'll gain in dick length.

>>76757225
it's simple, I'm also eating 1500 cals but with a TDEE of 2700-3000 cals, I walk 20k+ steps a day.

If you have a deficit you will lose weight. You can't not, unless you're in a plateau.

>>76759413
>100 grams of flour

>>76759599
your point ? a like bread and it is cheap as fuck like 0.07 euro per day for it

Damn, if telling someone they'll gain an inch or two isn't motivational to get them to lift harder, I don't know what will.

>>76759629
some people would actually rather take the easier but much more unpleasant route when available
they would rather blame and complain about everything under the sun and suffer through all the consequences of obesity than go through any real effort fixing it, simply because the former requires none
nothing you can do for such people

>>76759629
What does it matter how big it is if I dont use it?

>>76759629
>>76759662
You can't talk someone into losing weight or getting fit. It's a switch that has to flip in your head where you're serious about it and that's basically your top priority. At different points in my life I've been 80 lbs down or whatever, family or friend wants to know how I did it and they say they will do it too. I show them exactly what I did and then they refuse to stop buying a massive Dunkin Donuts sugar slop drink every day or whatever. Literally doesn't matter how low effort my diet and exercise plan is. They've gotta want to.

>>76759718
This cannot be overstated.

>>76759724
>>76759718
I could make anyone lose weight easy peasy.

Seriously? less than 1200 cals to lose 1kg a week?
This would be torture

>>76759730
Forgor pic

>>76759727
If it involves some saw type scenario where they're chained to a post in the middle of a gym with a controlled diet, sure.

>>76759733
Just have to get them off of simple carbs/sugar for two weeks so they stop having cravings for the slop.

>>76759732
r u a woman?

>did an entire week on 1500 calories or less
>got discouraged because I lost zero weight
>look at myself in the mirror today, body is basically the same
>but the fat under my chin has gotten a bit smaller
now I feel bad because I ate 500 calories of goyslop today

>>76759735
Wow, why has no one ever thought of that before? Brilliant!

literally just stop snacking drinking alcohol

>>76759745
This but unironically

>>76759741
Thanks bro. It is just that simple.

I need alcohol to get through the working day.

>>76759736
168 cms/90 kgs. I used the very sedentary setting

>>76759757
This is loser mentality, drinking makes things worse.

>>76759754
What happened on the 16th and 19th?

>>76759757
Alcohol is estrogenic...

>>76759730
>>76759732
I've been doing ~1200 cal a day and I actually feel pretty full. Kind of deviated from my meal prep yesterday because I don't like one of the things I made for the week so I just ate the chicken out of it and I filled in some with a protein bar instead.

I go to sleep feeling full and I only get hungry at about 3-5pm the next day if I haven't eaten yet.

>>76759769
Took a day off, then took another day off as I felt pain and didn't want to exacerbate anything

>>76759739
>>got discouraged because I lost zero weight
Are you weighing and measuring everything you eat? Use cronometer or another food tracking app if you aren't. Don't take steps backward like that. There's a rubber band effect where you'll notice effects if you give it an honest shot.

>>76759760
is that a yes?

>>76759784
thats why i use it to cry to ww1 films like a pussy.

>>76759805
[spoiler]I wish...[/spoiler]

>>76759760
>>76759825
anon, post bod

>>76759757
Every day I work I just add .5 cup of whisky to my calorie counter preemptively

Based

>>76759819
>cry to ww1 films
because 'no more brother wars'?

>>76759869
just because the war was so sad in general

If I go through with this will my voice get deeper?

>>76759629
Okay, I may have taken this literally. I was doing shoulder press machine 140 (70 for single arm). Started sets x5, by 3rd set I was already working to failure at 3x, short rest and 2x after.

Second to last set, first rep. I push it up and right when I hit the end of my range of motion, I get a sharp as fuck pain in my lower right back.

I stopped, stretched it out and all. It's not anything terrible, I just dropped two plates and finished up after I quit my crying. But, holy shit, that was actually scary

>>76759902
The biological effect is minor unless you're a proper hambeast in which case you just sound muffled.
But your brain automatically adjusts your pitch by up to a fifth up and down based on your relative social standing so having a mogging physique makes your voice deeper indirectly.

hm only 75 weeks to go, assuming everything is on track.

>>76759931
75 weeks? How fat are you

>>76759935
295 :(

>>76759931
>1.4 years to lose weight
what

>>76759951
man start fasting or something, it shouldn't take that long at your weight to get down to 200, a few months at max.

I have exercised my indomitable will and chosen not to have a drink.
Drinking milk atm.

>watch master chef clips not because of the food but because I like to see the judges sperg out at people
>been doing this for weeks with no change
>yesterday, youtube started recommending food clips
>how donuts are made
>people trying street foods from different countries
>etc etc
>get in /fit/fat/ today
>the nuns are eating a duck cake
Why does God test me like this?

>>76759969
why would you submit yourself to that

Literally the only way I was able to go from 300 to 200 pounds in 5 months was by not eating for weeks at a time. My longest period was 20 days.

I wasn't even trying to lose weight, I just had COVID and couldn't even stand to smell food without getting nauseous. It's never something I'd encourage.

I was getting severely dehydrated because I couldn't understand why I was throwing up every time I tried to drink something before I figured out to drink hot water. I was puking up bile and brown chunks that I think was my body eating itself. I had terrible constipation and stopped shitting, also for days at a time. This ended up with me having an impaction. I had astigmatism in one eye for some God damn reason too.

I would never encourage someone to stop eating just in order to lose weight. But, it did work for me.

>>76759989
just do rolling 72 hour fasts, its really easy.

>>76759981
The master chef stuff doesn't trigger my hunger at all. Only the recommendations do and I don't go out of my way to watch them. Just sucks that laughing at a turbonerd italian food "critic" has polluted my algorithm, and I'll probably have to stop watching stuff even slightly food related for the time being.

pigged out again award

>>76760029
>>76760029

>>76760007
i had a couple slices of deli meat because i feel like shit today. luckily its not a huge addition to my daily calories

>>76759718
I hit that switch once in my early 20's. Lost so much weight, nearly hit my goal of 140lb and people I've known all my life made comments to me about how thin I looked. Sadly, I gained it all back because ultimately there were underlying issues I was covering up with sloppa (like my hatred of work) and once life changed to bring those to the forefront it was like every single day there was a mental pull to just eat a little bit more because maybe it might make me feel better.

I think there's 2 sides of it. When things are going well it's simple enough to make it your priority. When things are going shit you have to have either a strong mental David Goggins style (and pretty much suffer perpetually until your external situation improves and things are going well again), or have made some level of peace with your demons.

>>76760049
Sorry, meant to say my hatred of my line of work* kek. I'm lazy but I'm not that lazy that I hate all forms of work.

>>76760035
Yeah... same, had a bit extra for dessert... Still a nice deficit, just a bit less than planned.

for the sake of my ego, im skipping this week's weigh in

>>76760162
Don't do it. Own your mistake so you can move forward without regrets.

>Outside waiting for the bus, about to go the gym. Shorts on, big boy calves on full display.
>Woman at the bus stop, never seen her before. She's cute, just a bit shorter than me and leaner.
>She looks up and catches my eye, I try to play it off like I didn't just get caught kind of staring at her by looking away
>She says Hi and smiles, asks me what time the bus arrives.
>I tell her, we introduce ourselves and get to talking about how she just moved in and how I was on my to gym, oh how often do you go.
>We sit on the bus together. She wishes me a good workout.
>Never even got a number and I'm already planning this blog post in my head the entire time I'm at the gym.
>Finish up, on the bus ride home two hours later. She gets on the same bus about 20 mins later.
>She smiles and beelines over, asks me how things went and telling me how she just got done shopping. She has ice cream, she tells me.
>Haagen-Daaz strawberry. Unironically in my top 3. She asks me if I want any, we end up splitting the pint after we got back.
>She brings up texting me and I said that'd be hard without my number as a joke and she asks to see my phone.
>She punches in my number while telling me she wants to take baby steps.

Okay, blogpost/flowery version of events aside: She does seem into me, mentioned the muscles and how she used to date guys who worked out.

She is also, uhh, kind of autistic. She's obviously very big on boundaries. Like, we ate ice cream and almost immediately after she was walking me out the door.

I'm really excited see how I fuck this one up for myself this time.

>not weighing yourself every morning
ngmi

>>76760344
quick way to make urself go insane

>>76760283
She invited you into her house after talking to you for like 30 minutes?