Thread 76820952

>Who is /fat/ for?
For choco-chums 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: >>76816581

we're all gonna make it

i hate fatcha so much its unreal

Today I only ate 1,038 kcal. I've been on a diet for a week, consuming less than 1,300 calories. I'm a woman and weigh about 89 kilos. I exercised for about 10 seconds and felt dizzy and had chest pain. Since I'm NEET, I get up late and don't eat breakfast. I'm also drinking very little water, about 3 glasses a day, and about 3 glasses of Coke Zero. My mom told me I'm being dramatic for worrying about the pain from exercising.

>>76821016
>Im a woman
YWNBAW

so hungry...

Confess

>>76821016
Out of curiosity, what was the exercise?

>>76821016
I quit reading but tits + timestamp

>>76821080
Sex

>>76821110
what's that

>>76821080
Try jumping rope for 5 seconds. I also rocked myself, since I am autistic and the slight rocking made my chest hurt.

>>76821136
You should really start with plain walking.

>>76821079
I'd be done by now if i stuck to it better

>>76821136
>based fellow autistic stimmer

>>76821188
idk why I used the meme arrow

I’ve come to the conclusion that a lot of the reason that so many people fail diets is the lack of proper balance. You do not have to even eat within 500-750cal of your TDEE to not feel drained and empty.

Over the past year i’ve lost 60 lbs and managed to even gain muscle while shredding fat, on 1200-1500cal a day, getting in 150-200g of protein, 50ishg of fat, and 85g carbs. Getting blood tests and keeping vitamin levels in check, research every essential vitamin you are lacking and time them out during the week, you can kill progress by fucking up vitamins. Treadmilling/hiking 15k steps a day, weight lifting the bro split and drinking water all day definitely helps wonders as well. Slows down the number on the scale, but seeing yourself shrink over the months is insane

Calories in and calories out is not the only thing that matters. I’m just now burning out from the diet after a year and that’s mainly due to social life changes and the plateaus you hit the closer to your target weight are gnarly. You can be at a 2500 cal deficit for weeks, and not see a drop in meaningful weight for a month.

It also isn’t really practical as well. If I didn’t work over 70 hour weeks, it’d be hard as fuck to ignore the hunger constantly.

Also caffeine and nicotine pouches are god’s gifts to cutters.

I will not eat today, in the hope of being under 120kg tomorrow.

have you ever tried a water restricted diet? I can't stop diarrhea. Going to try 1L per day.

>>76821079
The thing that finally motivated me to lose weight was my girlfriend breaking up with me because of her mental health issues.
It made me wonder why she was even with such a fat fuck in the first place so I decided enough is enough, I need to get in shape while she fixes her brain.

I failed hard on the weekend, massive amounts of alcohol and snack foods
How do I cope, I feel like I just undid all my hard work in two nights

>>76821303
cowboy up and get back on the saddle, partner ;).

>>76821212
Most people fail diets because they didnt want it enough. It took me get rejected from a cute girl I really liked to finally just stop with the excuses and impose my will.

>>76821079
I ate twice today.

Just did legs today, had my meals and fasting for the rest of the day until tomorrow.
Love weighing myself in the mornings dry and seeing the scale go down incrementally.
LETS GO NIGGERS

>>76821303
Reflect on your actions and if that is what you'd rather be doing.

Scale went down 1.1kg since yesterday ^_^

>>76821079
I have nothing to confess. I have lost 60 lbs in 5 months. I have never even eaten my maintenance calories since starting. I am 30 lbs to my goal. I will have a hot boy summer for once in my life.

my waist is 3 inch smaller but I didn't lose weight.

>>76821346
Haha just like your dick size

>>76821212
Eating a deficit makes me feel tired, hungry, and depressed all the time. I can only stand it for so long. As soon as I get to a weight where I don't actively hate myself, I stop.

I am once again trying to go further and actually get lean instead of being just 'good enough'. Depression and demoralization are worse than food cravings now.

>>76821346
might have lost fat but gained muscle and retained water

>>76821354
Im tired, hungry, and depressed even when I binge

>>76821362
maybe you have stimulant addiction

>>76821348
Got that nigga

>>76821079
I actually don't want to lose more weight, I'm approaching a BMI of 21 and despite my best efforts I can't bring myself to eat maintenance, not even on a nominally healthy meal plan. It feels like I've been on a permanent deficit for two years and I can't get myself out

>>76821397
Good job, faggot. I have a wardrobe filled with suits that are now too big.

>>76821412
invest in getting them tailored

>>76821412
Same.
This one too will be too big by the time I'm done.

Fatty Contest
Name: Dzonathan Gavert
Weight: 96.25 kg

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

Motivational Song of the Day:
https://youtu.be/Nca5wQZXNmc?si=bFQXx2DNSJHn_itd

>>76821212
Post your diet or bullshit

>>76821472
Good job lately anon, whatd u change?

I have hit a plateau on my weight loss, is it gonna pass or am I fucked? What should I do?

>>76821500
I've found a 48 hour fast usually kicks me out of a plateau quite violently.

>>76821500
Cannibalise a gypsy child, male or female doesn't matter, did me wonders plus decent macros

>>76821500
1-2 week plateaus are normal due to water weight fluctuations
if it's been longer than 4 weeks then you're probably tracking calories wrong or miscalculating TDEE or something

I'm making progress IF but.. imagine if I cut off the 400k of sweets I do daily. is there a trick to it or is it just power of will?

>>76821500
>lose weight
>forget to recalculate caloric deficit
>check weight next week
>gained weight
>recalculate caloric deficit
>lose weight
>forget to recalculate caloric deficit
i want to rape myself

>>76821489
I went full predator mode.

>>76821537
The power of the superior CiCo lifestyle

>>76821504
I just did 24 hours fast, maybe it does the job. If not Ill try 48h
>>76821511
I will leave this for a last resort, I tried sacrificing lambs last night tho.
>>76821512
Its been "only" 2 weeks, feels like a eternity though.
>>76821537
Everything I eat goes through a scale, its more work but does the job. I wish you good luck anon.

Thanks all, I already feel better.

>>76821543
>full predator mode
>using cutlery

>>76821574
The sophisticated predator is often scarier than the barbarian one.

My current progress and routine. Started on the same day as the diet
I have added knee raises for lower abs on day 2 as per anons advice
Daily i eat 200-215g protein, 100-125g fat, 5-10g carbs. Eating avos, sauerkraut or broccolini daily for micro nutrients. Feeling pretty fantastic seeing the progress

been fasting 54 hours. Stomach finally starting to make noise now that I’ve layed down to go to bed. How much longer should I go before I start risking muscle?

>>76821609
I'd throw in one cable rear delt fly for a 2nd pure delt isolation, and OHP/shoulder press somewhere in there. If those excercises are chronologically listed, you could try compound ones (deadlift) first to have a bigger impact. Abs really get a workout only after you tire them (deep abs should still have DOMS a few days after), they benefit from 2-3 workouts per week, not to forget your side (rotational torso). Back ext also strengthens your deadlifts, can be used for good isolation. Some anti-rotational would work wonders too.

>>76821609
>>76821631
Oh, and face pulls, tricep push down. Shoulder press-Dumbell Arnolds as a superset.

>>76821641
>>76821609
If you want to get some more for ypur legs, hip thrust, abductors and adductors. Add in seated calf raises just after the standing ones to get a better ROM and hit the muscles from a different plane. It will help with running and jumping.

>>76821500
>>76821512
I went from 182 to 186lb in 2 days, ever since I started to add half a zero-calorie electrolyte packet to my water every morning. Diet and exercise are mostly the same. It's crazy how much water fluctuations can affect weight.

>>76821631>>76821641
>>76821645
What days do you recommend i add these into?
Im going to add sets of situps and knee raises on day 3 and 4. I always push more than whats listed in the reps for example my situps are up to 3 sets of 40 currently.

>start at 133kg in june
>first goal 99kg for new years
>stuck a 101kg for the last 2 weeks

trust the process trust the process trust the process

>>76821754
That's a fair effort.

Did my first 1 mile walk, but I'm still 300 pounds :-(.

>>76820952 (OP)
Luke 16:22-23 disproves Purgatory. There was no in-between for the fatso that trusted in his riches rather than in Christ's cross (in his place).

>>76821887
>Luke 16:22-23
"And it came to pass, that the beggar died, and was carried by the angels into Abraham`s bosom: the rich man also died, and was buried; and in hell he lift up his eyes, being in torments, and seeth Abraham afar off, and Lazarus in his bosom."
>also Hebrews 9:27
"And as it is appointed unto men once to die, but after this the judgment"

>>76820952 (OP)
I’ve failed /fat/ haven’t been consistent in quite some time. Today WILL be different

TV makes purging look so easy, when in reality I find it quite difficult to make myself vomit.

>>76821921
Yeah cause it's bad for you. Don't do that.

>>76821941
Better than letting those sausages digest.

>>76821582
Thanks. I didn't consider that.

I have an incredibly important life changing interview with one of the largest companies in the world next week
I want to do a few fasting days because i haven't done it in a while, and I miss that feeling of being hyperfocused and alive... but I can't prepare for the interview if I'm hungry as shit all the time and thinking about food :(

I'm boiling some potatoes (I'll oven roast them later to make them crunchier)
also have 350g of chicken breast

recommendations on how to cook it?

What should I drink if I'm wanting a change from water but don't drink tea or coffee?

>>76822219
If you cant handle water without flavour like I do then just add BCAA or Creatine to it. Fruity flavour but without sugar.

I'm getting panicky and feeling shortness of breath a lot more often recently. Should I stop dieting? Is it possible that losing weight is triggering panic attacks?

>>76822253
do you have hypoglycemia (low blood sugar?) does eating a small snack fix it?

>>76821680
Rear delt fly and face pull go together well, good warmup excercises before lat pulldown. Abs should get plenty of recovery time between days (I do mine Tue, Thu and Sat, slightly different rep ranges and resistances). To maximize ab developement, add weight to crunches. Big rep score tires them out, but you need weight to give then the growth stimulus. I do a pyramid excercise with a machine on Tue and Sat. 60kg x 50, 70kg x 40, 80kg x 30, 90kg x 20, 94 (max)kg x 10/failure and the other day same reversed. Don't do back ext the same days as you use them in big compounds (anything with a lot of weight in the hinge action), 48h apart.

Tricept pushdowns the same day you're doing bench/chest press or OHP/shoulder press or overhead tricep extensions. Tricep has 3 heads and it's easiest to give each head a workout the same day so they stay symmetrical. Delts have a similar thing going, rear delts and lat raises work the rear and side well, fronts don't really need an isolation excercise, because they're getting a workout indirectly with all the else.

I won't tell you which days, I think you know best what works for you in your situation, energy levels and timetables outside training regimes.

fuck... brazas women are so hot

>>76820987
I ran nearly 15km this morning, feeling p great.

>>76821609
What's that website?

>>76822219
I bought myself a whole range of those Flavdrops, basically it's non caloric sweetener with flavoring so I put a drop or two in my water or sparkling water and it great, the fruit flavors are much better than stuff like chocolate or vanilla

>tfw 7th or 8th day hovering at 200-201 pounds
god doesn't want me to be sub 200

Leaner every day. Feels good bros.

>>76822398
Same happened to me. 260 to 200, then 200-210 for over a fucking year. Tirzepatide is breaking this barrier.

I love these nuns so much bros

>>76822420
Yeah fug I could probably cut more calories but I'm already lethargic all the time. Maybe I should just walk more.

>>76822375
Not all.

>>76822427
Yes, yes you should.

>>76822426
Platonic love only, they can't have sex

>>76822467
>tfw no nun gf to cuddle and hand hold

>>76822467
Pornhub.com says otherwisee

I always forget if I took my multivitamin.

Had to skip leg day today at gym because of vehicular malfunction. I can do a home workout, no prob. The one major prob is that there's this really pretty woman who's there only on Wednesdays. :'(

i'm 280 pounds, at 6'3
How the fuck am i supposed to eat 280g of Protein a day, in accordance with the fatloss guide.

yesterday my brain was trying to convince me to eat more. literally every excuse ran across my mind. somehow I got through by constantly telling myself to wait a bit longer.
fast forward to today and I feel completely fine now.

>>76822560
1g/lb lbm fatty

>>76822560
Never mind, im retarded, just had to read on.

>>76822560
>hes actually

>>76821537
I dont play with deficits, just eat enough that you know you'll lose weight and you'll always lose weight.
try 1200 or 1600 depending on how big you are

Daily weigh in is cool until you increase .6 lbs day to day from normal fluctuations

>>76822375
anon my entire life has been bulking season its okay

>>76822375
>>76822598
the bulk yuga is at an end

>>76821543
>predator mode.
>Hyper-processed low quality scrapbmeat pre-ground and made into easy-to-eat patties, seasoned heavily to make it palatable
>pasteurized pre shredded cheese
>lettuce with literal mayonnaise and sugar on it because you literally can't eat a plain vegetable
Yeah man you're such a predator
(I'm being facetious but come on)

>>76822632
Maybe that slop is what they offer at the Dateline studio on the day of filming follow-up episodes.

>>76822674
Ok

>>76822420
that's wild you didn't make any changes after 4 weeks of no weight loss.
>>76822375
cutting during winter time is what you do tho

>>76821543
i mean you're losing weight but i don't think mountain lions and tigers eat coleslaw

>>76822467
is that what they tell you?

>>76821079
I lost it and it wasn't worth it because I'd already destroyed my skin. My jaw and face looks terrible compared to my early 20s when I weighed 40 pounds more than now because I'm 30. I have excess skin and stretch marks scarring my entire stomach.

Newnigger here
Explain the nuns

>>76822715
Pedophiles

>>76822715
they predate me so i dont know. but i assume its because alot of nunduck pics pertain to eating/exercise, its an organic relation to these threads

>>76822715
I assume its the confession meme

>>76822686
Dieting simply became unbearable after losing so much weight

>>76822715
Guy on patreon hyxpk draws these nuns characters, in the drawings they're always eating and interacting with cute animals so a random fattie thought they fit the theme for this general I guess
Also >>76821079 this could also be related and amplifying the religious themes

>>76820952 (OP)
>>76820952 (OP)
broke my fast at day ten yesterday. I kinda fucked up the spiritual point of it. I was doomscrolling, gaming, abusing caffeine and diet drinks, and watching porn.

I am going to start a truly water only fast on the 14th and fast until christmas eve.

I was 285 at 6ft 1 and I benched 320, deadlifted 500, and squated only 350 (knee surgery makes me suck at squatting. need to see a pt once i stop being a poor fag)

I am now at 237. and feel kinda similar desu. I went from being a fat shit to being a fat shit. Not all of the weight loss these past 3.5 months was from fasting. All of october I ate 2k kcal and alot of protein (ground turkey, protein greek yogurt, watermelon, raw milk) bc I was dealing with a severe infection and didn't want to stress my body even further.

gonna see how much my lifts decreased after 3 days of eating at maintance roughly, than grind. I have the muscle to spare desu.

Also derma stamping and daily trentinoin has helped the stretchmarks on my hips and the few on my gut. The ones on my biceps and delts are almosted faded.

I wanna be sexy again.

I eat junk food every day; I just make sure that the two meals I eat a day are low in calories. I'm eating an average of 1000 to 1200 calories.

>>76822812
Protein intake?

>>76822814
64 grams

>>76822545
read that as a ventricular malfunction

>>76822797
Huge bench but I guess weight moves weight, hopefully you dont lose too much muscle

>>76822822
Your intuition was correct, since it was highly underlined in the pretty girl part.

>>76822817
Erm...

>>76822869
Is this way too little? I barely scrape 110-120g protein a day when I'm eating sub 1500 cals.

>>76822871
Invest in protein powder
48g in 240 calories.

>>76822825
I hope not. On my eating days I go through the motions by benching 225 for reps. my last 225 for rep test I only got 12 when i get about 15 or 16 usually when i was 285

>>76822715
just kinda happened i guess, tradition and all that

Has anyone else gotten some weird attitude since starting to lose a meaningful amount of weight? I keep seeing people say how weight loss goes from getting praised when you start to getting told you're doing too much when you're actually getting fit. Is this the experience of anyone here? I've been getting some weird interactions since I lost a considerable amount of weight (I'm halfway to my goal now) and it seems like comments have gone from "You're going to the gym bro! NICE" to kind of "You're still doing that huh?"

Maybe I'm reading too much into it...

>>76822632
But enough about USA.

>>76822871
Do at least 1.2 grams per kg of body weight, prefirably 1.5 for weight loss. Protein not only feeds the muscles which alone consume more calories by existing but they also require more calories to be digested and make you feel more satiated. When I started to take enough daily protein I started dropping weight easier and stopped bouncing back or craving junk food as often.

>>76822904
Oof

>>76822890
Similar experience, mom went from clearly disappointed in me, to praising me, to actively trying to sabotage me now that I've gone from 43 to 23 BMI and keep trying to lose more.

>>76822918
My mom did a couple things like start buying junk I used to binge on like kettle corn and icecream but she also buys my protein powder and chicken breast/veggies I ask for. So its not a big deal. Thankful I have the willpower atm cause I want to get lean to see a vagina in person and hopefully touch it.

>>76822918
you have to actively rub their face in their own behavior. they'll either avoid you or make the necessary changes they need to make. if you only speak up here and there about it nothing will come of it. you'll have to spike every convo into ''right here look at what you're doing.'' it's worth it in my experience

>>76822890
Their view of you as a fatty is now conflicting with reality. It is also a lens that makes them look at themselves and feel bad cause you are sticking with fitness when they don't/can't. It's never people that work out or are fit that get crabby at you for improving.

starting weight: 118.1 kg 20/8
current weight: 96.2 kg 12/11
goal weight: 70 kg
height: 179 cm

method: rolling 72s with water and coffee

>>76820952 (OP)
I am SICK of being FAT so I am going to do FOUR MILES A DAY at a rate of 2.5 per mile. that means it will take 96 minutes of walking to do those four miles. according to my treadmill, I burn roughly 47 calories every quarter mile (six minutes), so I should burn 752 calories a day. if I do this 5x a week, that's 3760 calories, more than a pound a week. I need to lose like 140 pounds, so it's going to take a while even at this rate, but hopefully it gets easier as the weight drops. right now it's pretty hard ngl.

DON'T GET FAT FRIENDS IT FUCKING SUCKS I'M 5'10 AND 360 POUNDS LIFE IS MISERABLE BUT AM STILL TRYING TO DO SOMETHING ABOUT IT.

>>76822952
If you walk at 4mph you can do 4 miles in an hour. :^)
Anyways good luck friend wagmi

>>76822952
Your body will get more efficient at it, which means you need to raise the resistance progressively.

If you're currently panting and sweating during and after give it time. Read about heart rate zones and optimize accordingly, you'll lose a lot fast. Always stop if you feel too dizzy, don't risk injury (that is like taking five steps backwards) and give your CNS & cardiovascular systems time to adapt at the start. Fix your diet from dyel to neth addict, recomp or street nigga.

>>76822869
He said he eats junk daily...

>>76822952
counting calories and eating less takes up way less time and effort than walking 96 minutes a day
don't get me wrong excercise is good too but i wouldn't be confident you'd be able to stick with something that takes up over an hour and a half of your time every single day and you could easily end up eating an extra 750cal/day without noticing if you don't count calories anyway

>>76822985
Here's a prime meth junkie lifestyle enthusiast, listen to him.

>>76820952 (OP)
Maybe this is a dumb question with too many variables, but how much fewer calories can I expect to burn through exercise by splitting it up into shorter bursts throughout the day, rather than a longer and continuous one? Half?

I ask because I have an annoying chronic headache that gets worse with both physical and mental stress. I can't exercise for long before I need to stop if I don't want my head to explode. So just as an example, if I were to split a 1 hour workout into six 10 minute ones spread evenly throughout the day, how much less effective would that be?

>>76823023
Weeeeeeell... A lot more inefficient based on fat burn happening at a greater rate only after a certain threshold, which is over 10 minutes. But because of cico you'd still lose a good amount with diet optimization. Keto would be a viable option.

>can't tell if i'm losing fat
>scale not moving all week
>body looks the same in pictures
whole week worth of feeling of hungry and tired for nothing.... not like this bros i might not make it

>>76822890
because they're used to the fat you so the skinny you looks sickly and weird so they think you're starving yourself or you're on an unhealthy diet. Happened to me also mostly from family

>>76822965
>>76822978
>>76822985
thanks frens. I will try my best to keep it up. it's hard tho. it's easier if you break it up into 12 minute segments, then take like a 30 min break after each one. I'm a NEET so I can do this but I can see how difficult it'd be if you were a full time wagie. anyway it's gay that you can spend all that effort to expend calories and then eat it all back in a period of 10 minutes, but I guess it equates to one free meal a day while basically maintaining a deficit.

my fucking KNEES though.

>>76823051
Im in the same boat but I have faith in the process. Don't fucking stop. If you do, a year from now you wont even remember the hunger. But you'll remember that you gave up.

>>76823133
You're right bro. Gotta keep keeping on.

>>76823116
Swim and listen to Tool - Ænima.

>>76822985
The trick is to ABW (always be walking), walk up, start walking, and only stop when its time to sleep again. You'll get like 100k+ steps a day this way and you won't even notice you're doing it because you're walking while shitposting, walking while wanking it, walking while playing vidya, just take all the activities you usually sit on your ass for start walking while you do them instead.

>>76820952 (OP)
Insane muscle soreness and pain in my arm, woke me up at 3am had to pop a perc to fall asleep

>never train abs
>decide to do crunches
>can barely do 15
...fuck bros...

>>76823175
The best burns & orgasms you'll get. Every bit of force your body emits starts from there. Prepare for mega cums & being high as a kite. You have been warmed (& warned).ms00t

I FUCKING BROKE THROUGH THE MYSTICAL 100 ANONS
DOUBLE DIGIT WEIGHT HERE WE FUCKING GO
We are all so gonna fucking make it

>>76823199
Double checked, blessed anon wagmi

>>76823204
And it's a corresponding 99 too. A mandate by heaven to stop being a fat fuck.

>>76823199
Fat shit

>>76823210
True.
Marginally less fat then I was a week ago though.
A bit less fat then I was a month ago.
A lot less fat than I was a few months ago.
All good things take time.

>>76823199
Mythical get. Godspeed, anon.

>>76823199
HOLY DIGITS

>>76821543
bro we all want you to succeed but you know that peanut butter and mayo are not okay to eat.

Just realised that, for the first time in like 15 years, I no longer count as being obese on the BMI scale. I know BMI isn't reliable but I remember wanting to kill myself as a teenager multiple times when I kept checking my BMI. Its insane how much more other people and even yourself start to appreciate you when you manage to lose a lot of weight. WAGMI

I thought you'd get less mayo in a serving.

>>76823267
peanut butter is only slightly inefficient and can absolutely be made to fit your macros
mayo is pretty much entirely dogshit but when used sparingly it can add flavor to otherwise bland protein like chicken and tuna so again iifym

>>76822878
No thanks I dont want cancer

>>76823051
Fat loss looks like this btw retardGOD
Lose 20 lbs at 250 and nobody is gonna notice
Lose 20 lbs at 170 and people are gonna start asking if you have cancer

>>76823295
laughing so fucking hard at this comment right now holy shit levels of faggotry never thought possible.

>first we isolate the protein
>then we add the cancer
>then we powder it

im so fucking curious how you manage to tie your shoelaces and operate a computer being this fucking retarded kek

>>76823305
Enjoy your cancer

>>76823305
Plus it's a blob of blubber akin to nurgle cancer mass saying that... holy shit. While eating cancer bullshit slop. Holier shit.

>captcha: SSR4G

How do I get good at doing pushups if I can't even do one?

>>76823321
By growing muscles involved. You can start practicing push-ups by doing incline & lady knee pushups. Isolation workouts for the muscles strengthen them and you'll be doing 10s in no time.

>>76823321
You lose weight and Bench Press until you can do a pushup. I could barely do 3 when I started. I can now do 20 before I get tired, my max is 27.

Only 5 days of PSMF left, then 2 weeks of steep deficit CICO (it will probably feel like a honeymoon compared to this shit anyway). I doubt I'll be any shredded by the end, but at least I got rid of a good chunk of the bloat, so I'll be able to resume a slow bulk without feeling too uncomfortable.

>>76821472
HES STAYING UNDER 100KG

>>76823302
eckshuelly, it's a square-cube relation

>>76822890
it's because they don't know how to treat you anymore. you'll also have to learn entirely new social dynamics with others. good luck.

>>76822812
>>76822817
>>76823295

>>76822377
>website
It's an app called Caliber. I just screenshotted/chucked it in to paint at work cos i was bored and made a neat little jpeg

>eat brown bread (for the fiber)
>feel bloated the entire day
i don't know what's with my body and brown bread

>>76822890
>"You're going to the gym bro! NICE" to kind of "You're still doing that huh?"
They didn't think you'd make it.

Now that you're making it, they're scared. Even now, they're plotting your destruction. Plans are actively hatched. Irons are in the fire. Your house is bugged. Your food is spiked with mass gainer and sugar. Your television has been programmed to switch to the Food Network at random intervals. Your phone whispers subliminal messages to you in your sleep. You are officially an enemy of the state. You are the Running Man.

>>76823468
Do you get enough fiber usually?
I suspect the answer is no if you are eating specific stuff to get enough.
If you aren't used to fiber and suddenly eat more, it's pretty normal to get bloating and stomach issues sadly.
After your stomach accustomed it no longer is an issue.

What are those trunk raises that are crunches except you use your whole upper body to make a 90 eegree angle with the floor called?

>>76823494
Straight leg sit up

Holy shit I'm trying to work out my macros to be at the bottom of the optimal zone health wise in each. With 1500 calories it's hard, if I had 100 calories more I could do it but I feel at my weight of 200 lbs I always end up short by a bit somewhere.

Anons who eat 1200 calories or less for sure are lacking. Hypocaloric diets are good to create a caloric deficit and lose weight but I feel I'm about at the bottom limit of what a man my size should be eating if he wants to stay healthy (enough protein, lipids, glucose, vitamin C, etc)

>>76823513
You've survived eating at a mildly unhealthy surplus for years, you will survive eating at a mildly unhealthy deficit for 3 months.

>>76823513
You do your best, add cardio to reach the required deficit. Many such cases.

>Down 27lb since August
>Not the fastest, but pretty consistent
I feel bad that I'm not losing it more quickly, I guess.

>>76823508
Thank you.

>>76820952 (OP)
>5’11
>107kg
Started eating sourdough sandwiches with ricotta and smoked salmon or mackerel for breakfast instead of greasy bacon and cheese omelettes. Also resisted the urge to get maccas today. Wagmi

>>76823305
No bro you don’t understand, it has sweeteners and they injected a rat with 10x the dose and it fucking died!

>>76822890
Been called skinny and asked if I thought about stopping. But according by ponderal index I am underweight now, so it's hard to dispute I suppose.

>>76821079
I genuinely cannot stop myself from eating. No willpower whatsoever. It's not even that I'm hungry, I'll just get bored and eat because video games are lame and I live in a state where porn needs me to do the Goy Shuffle. No friends, so I just stuff my face and watch YT or shows on streaming services. I have everything I need- a stationary bike, kettlebells, supplements. Just can't stop eating and doing nothing. I guess I just don't care enough to lose it, even though I'm afraid of dying early

>>76823550
ganbatte anon-kun-sama

>>76823578
Thanks anime girl poster, appreciate it.

>>76823267
Aint touching PB for the rest of me days and that aint mayo, that's coleslaw. I checked the label and it says mustard. No eggs, No vinegar.
>>76823342
I said I'll make it to 87 by Christmas and that's exactly what I'm going to do.

Still, how the hell am I'm losing weight faster than I ever did before even though I pretty much doubled my calorie intake? With fats no less.

>be fat
>lose weight
>hair starts falling out

this is just a coincidence right?

>>76823610
i'm sorry anon...
hair is made of fat...

>>76823610
Nope, exercise, especially lifting increases testosterone, higher test means more free DHT, and DHT sensitivity of the hair follicles is the mechanism by which most men lose their hair.

>>76823610
Are you in ketosis?

>>76822890
Haven’t had to deal with that yet because I’m still shaped like a blob after losing 80lbs. I got 100 to go before I’m in the overweight BMI range.

>>76823660
>>76823661
>>76823667
6months 1600kalorie diet. i'll just hit my goal 99kg and then i'll go into maintenance for a few months. it will fix everything

The fucking scale won't go down from 149, god fucking DAMN

>>76823679
Either get on min/fin or just accept its gone, its not coming back when you hit maintenance.

>>76823682
kg or lbs?

>haven't eaten like a pig for 8 whole days
are you guys proud of me?

>>76823609
You need energy to use muscles and spend energy. Metabolism, EPOC, digestion. That's why I don't understand the extreme fasts people here are doing, one could gain & get lean at the same time without obliterating their hormonal balances & metabolisms.

>>76821754
stop weighing yourself daily and switch to weekly. Did that and my stall magically disappeared

>>76823610
Up your protein intake. Hair needs protein.

>>76823708
KG
I feel like I've been getting lighter, my stomach smaller, clothes fitting better, feeling better in general, but the scale never wants to go below 150/149

>>76823748
>BOOOHOO I FEEL BETTER
stop focusing on the numbers retard

>>76823766
but muh numbers...

>>76823748
how many calories a day?

>>76823769
2000

I was today on a coffee date, which I am not sure she even knows was a date and we went shopping as well. Spent three hours, was amazing, enjoyed it.

But she loves another guy, who has a gf...

I wish I never met her.

Still 160 kg, today intake was 660 kcal, mainly because of her. I was too depressed to eat.

Took mucuna pruriens and ashwagandha, still feel like shit

No gym, no eat. Don’t feel like going to the gym? Guess you don’t feel like eating that day. Trust me, it works.

>>76823780
It's like a gulag, or a concentration camp where you can force work and concentrate on yourself.

>>76823805
Work(ing out) will set you free

>>76823814
Jedem das Seine.

>had to go into the office today
>couldn't do my OMAD
>now feel like shit and fast is completely disrupted
how long does it take to go back to your normal routine after something like this?

>>76823777
Women know exactly what you want and how to string you along to get what they want. And if she liked you that way she'd make it obvious. Stop being her emotional battery, dude. Cut her off and work on yourself.

>>76823855
this tbqh. Women get so much attention constantly every day it's unique and exciting for them to have a guy show a level of disinterest in them in favor of their own shit

Day 4 of lobster season. These are the most physically and mentally draining days of my year. The women always send us a mountain of baked goods. Cookies, brownies, pies. Not to mention the pile of oreos and random snacks my crewmates stocked. I'm almost through the worst of it but goddamn my will is thinning.

Chipotle OMAD saved my life

>>76823848
>OMAD
anon, one day youre gonna get married and have children. You'll have snacks and food constantly in your face. Its time to learn a little self control.

>>76823909
This is a fat loss thread, not a fantasy thread.

this is a fat gain thread, not a fat loss thread
how do I gain weight quick?

>>76823939
Eat

>>76823947
Yes, but surprisingly it's hard to snack constantly and afford junk food daily.

>>76823570
You could do a DEXA scan to know for sure.

Fatty Contest
Crusty
181.1

>>76823986
Fuck, I meant .8

>finished my calories
>woke up at night
>hungry
wat do?

>>76823995
Eat. Sleep.

>>76823995
Raid your fridge. Waddle upstairs. Sleep.

>>76823954
The mutts always complain it's the other way around

>>76823848
1 day if you put your mind over body. I have a similar issue with my schedule, if its interrupted i have an extremely hard time getting back into it. But one day I decided to stop listening to my own complaints and protestations and just do the thing. And it's worked really well so far. Granted, I'm no longer as efficient on certain things because i'll do them regardless of motivation whereas before I needed at least a spark of motivation to do them. But you won't have that problem since either you're on OMAD or you're not on OMAD. So, just get back to it.

>girl at Subway i visit regularly complimented me and asked if I had a girlfriend in a very roundabout way
Holllllyyyyy fuckkkkkk itssss happenningggggg

>>76824008
Shame. So hard to become a total loser fatass. What a shame.

>>76824008
Dont call me that, im full black

>>76824010
>eating Subway frequently
You confessed, but still NGMI

>>76824020
My sandwich is only 1000 calories. Good for OMAD.

I only ate one burger today.

>>76824003
>>76824006
wtf
you guys are supposed to support fat loss!

>>76824032
but you are
by eating all the food in the fridge, what will tempt you tomorrow hmm?

>>76823995
drink some milk

>>76824032
This place is about change and fat loss, not teen girl larp on tiktok trending 'thin'

>>76824023
Yes, yes. How didn't I see it.

>>76824039
i can buy some
>>76824050
i'm out of calories, bro...
>>76824056
is this a trend?
post some cute girls doing it

>>76821339
giwtwm

>>76821543
top right are potatos?
too fucking much.
what the fuck is that on the top left? mayo?
discard that shit.
needs more protein.
jeff says to divide the plate
>50% protein
>25%-35% fibrous carbs
>starchy carbs get the rest

>>76824078
sex
too bad she's a whore

Only 900cals in today and zero hunger at 9pm. Tirzepatide is fucking black magic.

>>76824093
>woman is a whore
>noo
>how could this be

>>76824130
t-they can't be all whores, can they?

>>76822560
>How the fuck am i supposed to eat 280g of Protein a day
905 grams of chicken breast. 1566 calories.

I was at the grocery store today and instead of food I bought energy drinks. My cravings for drinks beat out my cravings for food. I’m 200 pounds at 6’0 tall.

>Eat all my calories for the day
>still hungry
>its only 7
I dont think imma make it today bros...

>tfw need to lose 1 more pound to reach my starting weight when i wanted to lose weight 4 years ago
yay?

>>76824169
you need to take the carbonated water pill

>>76824170
The hunger is the fat burning

>>76822949
keep it up

>skipped walking my 4 miles yesterday
>do 6 today to make up for half of it
*wheeze* i have to stop being lazy

I'm 153 lbs now and I still feel like an enormous fat pig monster

>>76823051
get a fat caliper or just use measuring tape and measure the fat pinches

>>76823277
congrats!

My gfs weight loss

>>76824231
I love ozempic so much.

>>76824231
Holy fuck
Every girl i dated gained weight while we were together lol

>>76824231
the dismantler