Thread 76824557

>Who is /fat/ for?
For hungry hippos 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: >>76820952

i hate fatties so much its unreal

It's been two weeks of me doing fasting and controlling what I eat.
Today, my office had a pizza party.
I let myself have only two slices - in the past my fat ass would have had four to six.
It tasted amazing and I had to leave the breakroom to not eat more.
I managed to stay strong but good god I felt like a drug addict.

I think being fat SUCKS

>>76824566
lmao, all the office stacies would've been giggling when you had to leave to not stuff your fat face

>>76824566
>coke lines at the party table
>i've thankfully left that life behind, old me could've easily snorted 4-6 lines
>i only had two
>thankfully i'm not a junkie anymore, im so proud of my willpower

>>76824570
Yeah probably.
At least the pretty woman who sits across from me has been encouraging.
>>76824572
Fair point.

>>76824577
>At least the pretty woman who sits across from me has been encouraging.
She's the worst of them.

Im on a deficit to lose two pounds a week (I'm currently 320 lbs). Right now I'm 450 calories under my budget for the day. I've had 100 grams of protein today. In your opinion should i go to bed with the extra 450kcal deficit or should i drink a two scoop protein shake to get about 60g protein for 400kcal?
They say for obese people you should try to get your height in centimeters in protein daily to maintain muscle mass, I'm 5'10" so that's about 170 grams of protein...

>>76824581
Why's that?
She sends me recipes she found on Instagram, she asks what my lunch is, she's been nice.

>>76824587
She's two faced and mocks you relentlessly. She only sends you recipes so she can giggle with the stacies about "the loser". Geddit? It's a double meaning because you're a loser, and you're losing weight.

so hungry...

>>76824582
If your body doesn't have a need for it (you had a 2h workout etc.) it's okay to skip the scoops. If you don't feel like you need it. A big part of the journey is to learn to listen to your body, that way you won't need to repeat the journey again and again to learn what it's all about.

Daily changes are ok as long as the trend stays solid. I lift 6 times a week, some days I get over 200g, some days around 140g. No need to try and optimize everything on paper, because that usually just distracts & frustrates.

>>76824587
thats just the stereotype. its only a half truth.
all women think life is a sitcom/movie/story and they need to have their plot so they twist everyone around them into characters. everything that happens to them is a tragedy or a gag, or a drama etc.
don't take anything women do personally, theyre not mean, just confused.

5'10"
30 Years old
Male
Weight: 232lbs
I started this routine like 2-3 months back (maybe less, I have shit memory). I was 269lbs.
I don't eat on Wednesdays or Sundays.
On the days I do eat, I keep it in between 2pm-8pm.
I take Multi + Omega 3 vitamins from Nature Made.
I get 8 hours of sleep every night.

I have weapon's grade autism so this is just my life now.

This is my diet. Vegetarian.

Meal 1: Egg Scramble Bowl
Prep Time: 7 minutes
Cook Time: 10 minutes
Servings: 1
Steps:
Prep ingredients: Whisk 4 eggs. Chop 1 cup broccoli florets, slice 4oz mushrooms, measure 2 cups spinach. Shred 2oz cheddar. Chop 1/4 cup onion and mince 1 clove garlic.
Cook the base: Heat 1 tbsp butter in a skillet over medium heat. Add the chopped onion and minced garlic; sauté for 2-3 minutes until the onion is translucent and fragrant (stir to prevent garlic from browning too much).
Add veggies: Toss in the broccoli and mushrooms; sauté another 3-4 minutes until softened. Add spinach; stir 1-2 minutes until wilted.
Scramble: Pour in the eggs, scramble everything for 3-4 minutes until set. Stir in cheddar to melt. Season with salt/pepper.
Serve: Eat hot.

Snack: Yogurt Parfait
mix 8oz full-fat Greek yogurt with 1 tbsp unsweetened peanut butter.

Meal 2: Tofu Veggie Stir-Fry
Prep Time: 7 minutes
Cook Time: 10 minutes
Servings: 1
Steps:
Prep ingredients: Drain/press 8oz tofu, cube it. Rice 1 cup cauliflower (grate or pulse). Slice 1 zucchini and 1/2 bell pepper. Chop 1/4 cup onion and mince 1 clove garlic.
Cook the base: Heat 1 tbsp olive oil in a skillet over medium-high. Add the chopped onion and minced garlic; sauté 2-3 minutes until softened and aromatic.
Add protein and veggies: Add tofu cubes; fry 4-5 minutes until crispy on edges. Stir in cauliflower rice, zucchini, and bell pepper; cook 4-5 minutes until tender-crisp.
Assemble: Season with salt/pepper. Serve hot with 8oz full-fat cottage cheese on the side (or stirred in for creaminess).

>>76824618
And my exercise schedule

Monday/Thursday/Saturdays:
50 Bendy Bars
50 Calf Raises
50 Push ups
50 Sit ups
50 Squats
50 Lunges
50 Dumbbell Rows
50 Romanian Deadlifts
50 Dumbbell Shoulder Presses
50 Renegade Rows
50 Dumbbell Curls
2:30 minutes of planks

Tuesdays/Fridays/Sundays:
30 minute runs or long walks with son.

>>76824618
>Vegetarian.
...

>>76824622
Yes.

>>76824629
anon noooo

wooow I thought I was drinking too much water.
But, I was dehydrated and not drinking enough water...

>>76824618
>>76824621
>4x eggs
20g
>8oz yogurt
20g
>1 tbsp peanut butter
4g
>package of tofu
50g

94g of protein seems pretty low if you're trying to build/maintain muscle on a deficit

>>76824565
We hate ourselves too.

So if I'm supposed to ignore the scale number what use does it have?

>>76824682
Show you a trend.

>>76824660
You are more than likely right. It's more like 109g of protein too but I be down to take advice to hit 125-150g. Minus the obvious meat one.

Fatty Contest
Name: Dzonathan Gavert
Weight: 95.95 kg

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

Motivational Song of the Day:
https://youtu.be/iXNp6JTjZQY?si=-LhRSaYhkBDk4_sm

>>76824696
whey powder is made from milk.
there is pea powder too.

>>76824598
Stay strong, brother.

>>76824704
You're an inspiration to us all.

>>76824708
I'll check it out. Thank you.

I can see my penis while standing if I bend over a little.

>>76824720
it usually comes in like a 8 gallon tub. You just mix a scoop with water, it's like 32g protein per scoop. Comes in flavour like chocolate or vanilla with stevia sweetener.

>>76824765
How much do u weigh?

>>76824771
8 liter, 2 gallon oops

>>76824773
120kg

>>76824717
Stop replying to yourself

Scale didnt go down this morning :(

Confess

>>76824803
I didn't put the fork down.

>>76824803
i consistently drink more (0 cal 0 sugar) soda on a daily basis than water

>>76824780
Schizo. Meds now.

>>76824803
padre, sunday is three days away

SW: 370
CW: 311
Almost 3 months in AHHHHHH just let me see the scale start with 2 ffs

>stressed out from work
>can't drink because quitting alcohol
>can't go anywhere because work tomorrow and saving money
>can't eat that much because I'm not supposed to use food as a stress cope
>don't want to play any games because they don't spark joy
>nothing I read is gripping me
>don't want to watch any movies because I just feel meh like they wash over me and my emotions can't connect
>same thing with anime
>exercise is decently fun but I'm exhausted after work and live right in a cancerous area for cars
>no gf obviously
What in the shit do I do?
>inb4 you have le depression adhedonia
No I don't, and I'm not going to a Psycho The Rapist

>>76824867
Watch Wanted (2008).

>>76824870
>first 3 minutes has cuckshit

>>76824873
It was a simpler time where the cuckold is allowed to take vengeance for the cuckolding instead of thanking the bull.

>>76824867
You’re malnourished and are not living naturally. Get a woman and make babies while eating animals and plenty of sunlight

How much of bf% can I lose per week/month relatively safe? Ive heard a number but cant find it anymore

>>76824886
Any fat above 15% is fine to lose through fasting and is actually disgusting.

Is a big frame and broad shoulders legit, or is it delusional fatty cope?

Got talking to a girl at work who actually looks in good shape, she says she was lost a good deal of weight last year. Starting talking about tracking calories and macros and what sort of foods she likes. Said as I was leaving work if I wanted to go for a walk or just hang to hit her up. I don't know what this means, but I enjoy talking with her. Its amazing how easy it is to talk with girls when its subject matter you care about and find interesting.

>>76824942
>I don't know what this means.
It means you're steamrolling towards a meeting with HR.

>>76824942
Who's gonna tell him

>>76824704
Shit, I havent been here for a couple of weeks. looks like you smashed your plateau, nice one.

>>76824928
Of course it’s legit. It shows your bones developed properly and weren’t malnourished growing up

>>76824953
I'd say less smashed through it and more like stop making an obvious mistake for 1 month.

>>76824959
I've got a bone for you to develop

>>76824965
All my bones are developed properly because my parents love me and didn’t feed me slave food

>>76824947
Oh man, why do things got to be so complicated.

>>76824942
>talking to the opposite sex about tracking calories and macros
Jesus Christ how much of a slave can you two be

>>76825035
The way you're actin' like you're somebody else got me frustrated.

>>76824572
>Progress doesn't exist. There's only 0% or 100%.
Grim mindset

>>76824582
You don't need it. A hundred grams is fine for one day.

>>76824660
None of those numbers are even remotely close to right.

>>76824867
Sounds to me like you're living in a brutalist jungle that sucks your soul out. If it's possible, consider moving to some sub 500k town with green suburbs and pick up a job at a nearest cold storage food depot. Keep in mind that this piece of advice comes from a polish plumber living in UK. I dont know if this would work for someone who lives on the other side of the pond.

>>76824660
>8 ounces of tofu has 50 grams of protein.
Just stop posting.

>>76825126
I live in Emuland and it's kind of hell
Maybe it's just the shitty state I live in and moving to a colder, nicer climate will help

>>76824682
Literally nobody says you're supposed to ignore the scale number.

Weighing in tomorrow, but I don't think the box of crackers I ate is going to help with my water retention. Probably fukked up desu

>>76825134
Could be. Shit wont fix itself and you have to try something.

Fatty Contest
TwinkEnjoyer
71kg

>>76825126
>500k
Shit, my town has 28k and feels crowded

>>76824557 (OP)
I had to end my fast today, a day early. Nearly fainting every time one stands up is one thing, but being SO close to fainting that you space out and need a few seconds to process what just happened is another.

>>76824597
>>76824581
>>76824570
Jesus, imagine being this much of a miserable loser. Are you a teenager?

>>76825160
Counterargument: maybe don't eat a whole box of crackers

>>76825116
>mfw they don't understand the yoga aspect of fentanyl

>>76825220
>literal nonsense reply
Ok

>>76825220
Why is he wearing a hat at night

>>76825209
Shut up unc

>>76825222
I accept your concession. Now go eat some pizza & pat yourself on the back in pride.

>>76825230
>>76825222

Was looking for a pic of me in a shirt from before I started my diet. I got a bit fatter after that photo was taken, and I started my diet in June this year so it's not entirely accurate as a starting pic. Wearing the same shirt in both photos btw.
Went from 114 kg to now 92.9 kg. It's been a journey so far and I'm not finished yet but I'm liking what I'm seeing.

>>76825234
How can that possibly be the same shirt

i shaved off a month from my goal weight timeline by averaging 800 kcals deficit instead of 500 for a month.

>>76825238
The sun provides light

today is a full day of eating only ground beef, whey, milk, and white monsters

>>76825246
I don't like white monster's meat

>>76825238
different lighting but it's the same shirt; a fjällräven abisko wool shirt in olive.

What's your experience with cardio after weight training?
So far I am playing it safe doing 15 mins of Zone 2 cardio after lifting.
I already commute everywhere with a bike (basically 40 mins weekly) but my BPM during commuting barely hits 50% of my Max.
My strength gains are still there despite being on my 6th week losing weight, so I wonder if I could push the envelope a bit more.

>>76825257
I do the opposite: morning cardio first > lifting later. First I do 6 laps around the nearest lake and add 1 more every sunday. Currently sitting at 7.7km of jogging every morning. After that I jump on pull up machine and do 3x 30 assisted pull ups and 2x 30 assisted dips. Just like with cardio I step it up by reducing weight assist by 5kg every week. Right now I weight 96 and the weight assistance sits at 65kg. I haven't failed to do full sets of pulls ups for the last 3 weeks. On 16th of November the new quota will be 7 laps around the lake and all the pull ups/dips with only 60kg assist. Now I only need to figure out how to add core/abs training to this.

>>76825225
He's a cool alley cat who gets all the ladies

I've lost no weight in the last 2 weeks. I have failed.

>>76825320
keep going, plateaus happen and they want to break you don't give in

>>76825205
Did you take any electrolytes? Helped me when fasting.

scale went down

AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA
GIVE ME THE WEIGHT LOSS

>-0.1kg from yesterday
WOOHOO!

>>76824570
>all the office stacies would've been giggling when you had to leave to not stuff your fat face
giwtwm

>>76824582
imo, if you're not hungry, don't take in calories.

>>76824811
i used to do this but i had to drop it because i couldn't shit anymore while on it.
i really miss it but being able to shit is much nicer.

>>76824834
>10 kilos per month
that's fucking great, anon.

>>76824565
my goal every day is to mentally beat the shit out of my inner fat fuck bitch until my body loses enough weight that I don't look like one on the outside. So far so good

>>76824582
100g of protein is a good catch-all minimum no matter how much they say you need based on your lbm/weight. As long as you hit 100g at least, you shouldn't be experiencing any massive muscle loss

is breakfast a trap or necessary?

>>76824682
don't ignore the scale, just don't pin all your success or failures on the scale and it's daily fluctuations. I've moved to weighing myself weekly instead of daily and am much happier with it. Helps to see the overall trends of your weight loss much better

Threadly reminder that WAGMI

>>76824803
I ate a serving of roasted potatoes yesterday...first truly carb-heavy food I've had in almost 2 months since starting keto. And the worst part was that they tasted HEAVENLY. Now I'm having trouble settling back into my keto regime, I feel like Eve after eating the forbidden fruit

>>76824811
switch from the 0cal/0sugar soda to seltzer water. I made the switch a few months ago and have never gone back

>>76824834
wait, 20 pounds a fucking month? What are you doing?

>>76824928
it's only bad if you're looking to troon out

I slept for 11 hours last night. Easiest fast of my LIFE

>>76825320
same thing just happened to me anon, are you exercising more than you have before? That was the case for me and the weight I gained was muscle, not fat. Things settled out after 3 weeks and we're back on track

>>76825419
From my experience, it's a trap.

>>76824928
there are some people with naturally broad shoulders and thick bones (meadured at the wrist) but most fatties aren't big because of their frame. it's a massive amount of fat.
in general, fat people have more muscle since they carry around extra weight. they usually retain huge calves when they lose weight.

>>76825419
Just eat when you’re hungry

>>76825487
That's not good advice for some
I'm personally always hungry
No matter how much I eat I'm hungry after an hour

>>76825442
so do you just tank the hunger or get by on some sort of liquid like coffee/water until lunchtime?

>>76825378
nice

>>76825419
not necessary.
some people like breakfast while others don't give a shit.
some people can stay on track if they ate in the morning while others can't.
do what works for you.

>>76825494
It’s good advice for everyone. If you’re hungry all the time then you’re eating the wrong food

The Polish are conspiring against me. They built their store as the closest one to the dorm and sell cake like this.
Also down 23,5 kg.

>>76824963
Was it the peanut butter? Kek

>>76825437
I'm on 12 right now, get on my level

>>76825257
If your super serious about both of them the one you do second in the day will suffer. I work out in the morning and then do heavy hands for cardio in the evenings for that reason. It's just walking but swinging two small dumbells with your arms autistically.

>>76824803
Most of my life I've been obese and wore pants at my hips due to my belly overhang. But this caused issues frequently with the length of pants legs. The other day i tried a lot of jeans planning to wear at waist level despite my belly and after two days I've realized it's massively obviously superior. I've basically been dressing like a retard for 25 years of life and parents/sisters never corrected me

>>76825419
if I'm starving in the morning for whatever reason then I'll eat breakfast
otherwise I try to hold back on eating as long as possible

>>76825419
I usually drink a protein shake soon as I wake up because I am starving.

>SW 390 at the end of September
>GW 225
>first milestone goal is being in the low 370s by next friday (flying home to visit family for Thanksgiving)
>step on the scale this morning
>369.8
ok how do I not fuck this up? My next goal was to be in the low 350s by end of December, but that might be too aggressive...

>>76825555
>look at pics from few years ago
>realize I dressed like a retard
>then realize I'm probably still doing it but too autistic to know

>>76825564
>GW 225
I don't understand this. You want to be fat? I started off my diet near your goal weight. I'm currently about 199 lbs and 6'1 and still need to lose a lot. I hope I'm not discouraging you, keep going, but really 225 unless you're fucking 7'3 is fat.

>>76825565
Once you get fit bro start wearing crop tops that shit is coming back.

>>76825583
>crop tops
post tits

>>76825572
oh for sure, I have no comprehension of what I'll feel like when I actually get to 225. Totally possible I'll want to keep going

>>76825586
umm sorry sweaty they're called moobs tyvm

>>76825586
I look exactly the same as the last picture I posted gay bro.

>>76825301
What's your BPM when running? Zone 2 Cardio?
>>76825546
I am mostly serious about the bodybuilding component, I want to use the cardio more like a calm extra calories burned tool with the small but noticeable cardiovascular improvement, I did jog in the past seriously but looked extremely dyel and then got fat after 'rona.

>NEW WENDYS CHICKEN TENDERS
>4 pc tenders
>$7.19

Brothers what are some chemicals I can ingest to up my vascularity? So far I've got l-citrulline and beta alanine on my list. I want to finally get a bicep vein in 2026.

>>76825534
Also

how disappointing will it be when i gain back the ~6 pounds of water weight after my 15 pounds weight loss in the last month?

>>76825555
depends on the pants type.
some have short/low waist and are designed to sit on your hips.

>tfw 850 calories remain
what should i eat?
i have 100g beef patty cooked from yesterday.
i don't feel like it'll be enough. should i shred it and fry it with 3-5 eggs?

>>76825820
if you have any muscle then you'll be happy because they'll look fuller

>>76825839
First: are you hungry?

>>76825839
cut it into strips and put sauce on it.
https://www.loveandlemons.com/bbq-sauce-recipe/

>>76825935
i'm always hungry. but i think i'm more hungry now.
>>76825948
it's only 100g. maybe i'll make the sauce next time when i make a new batch of patties.

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. Work(ing out) will set you free.

If my goal is weight loss, should I be skipping any cardio days at the gym? I'm thinking 7 days may be too much and might lower to 5 days a week. Thoughts?

>>76826018
Less calories at the end of the day gets you to your goal quicker.

>a few chicken thigh skins are like 500 calories
What the fuck man

>>76826033
>Things that are basically pure fat are fatty.
Yeah

>>76826018
eat more and do even more cardio
become an olympic athlete

I hate how my parents only gave me nasty steamed veggies my whole life. I never knew the heavenly taste that some nicely sauteed spinach could have until just recently

>>76826063
they didn't know any better
they didn't have the internet
they were lied to by the TV

Meal prep'd some sloppa today.
Managed to make it (and clean up) without snacking.
That alone feels like progress.

>girl at my local Chipotle said I looked cute
B-Bros... the weight loss... it's working

>>76826033
>he doesnt believe in white meat supremacy

>>76826084
Nice bro.. I will live vicariously through your mire.

I weigh myself just about every morning. For some fucking reason, it's usually the days after I eat slightly too much that the weight decreases.

10 weeks into a 12 week cut, down ~8kg (~17.5lbs), down about 9% (going for 10%), strength & muscle loss seem minimal, still a fat fuck. I think that the rate of loss has declined just a little bit in the past 2 weeks.

I don't really feel any different and don't notice any differences at a glance, but there are a couple of things.

>Belts are more loose
>Some muscles are more defined
>Can make out individual ribs instead of just the whole ribcage
>Pull-ups are easier

I'm definitely fed up with the diet for now, I plan to go to bulk, or at least maintenance for a month or two starting December (Christmas and that) before cutting again for another 2-3 months. Any advice?

>>76826070
Nice, m8e. What's in your slop?

>>76826110
Potato slices, lean ground beef and scrambled eggs.

It’s been a long road… getting from there to here

>>76825572
>>76825588
It depends. In the military I was passing the BF test at 6ft 1 and 220 via a bod pod. I was also a powerlfiter so unless you at at least hitting 2/3/4/5 I do think 225 is fat for non athletes.

Most ufc middleweights walk around at 6ft 1 or 6ft 2 and 215ish and cut to 185 for referance to a trained population

>>76826117
What caused that little spike this year?

>>76826138
Air conditioner at my restaurant went out and I had to magically come up with 25k for a mini split. Was stressed and drank a lot.

>>76826148
Seems like you got over it though, congrats

>>76826155
Thanks anon. Drinking heavily is my kryptonite but I’ve gotten it under control lately

my tummy hurts...

>>76826196
What program is this? What do the columns mean?

Why is it so difficult to get to 210? I’ve been stuck on 211-213 for a while now.

>>76826225
oops sorry cropped them out

>>76826229
>>76826196
>ground chuck: 1.2lbs
giwtwm

>>76826228
I was stuck on 201-202 for like a week said fuck it and started walking a bit more seemed to help I think.

>>76825572
Why you calling me fat :'(

>>76825948
>sugar, sugar, sugar, sugar, ooh half refined sugar
lol
lmao even

>>76825572
anon theres gw and ugw

hippopotami are extremely dangerous animals

>>76826337
But enough about your mother

>>76824586
I've done 3 sets of squats consecutively before
I collapsed to the floor twice because my muscles were so sore afterwards
Was NOT expecting that

Fatty Contest
WitnessMe
109.5 kg
No changes this week
Atleast I was doing better at the gym then usual.

i just feel tired and upset and really don't fucking want to go to work tomorrow
but at least i know food won't actually make me feel better so i'm not tempted to cheat on my diet

>>76826377
Grow up

>>76826383
just cause youre old doesn’t mean you have to be bitter and mean

Fatty Contest
Name: CunningStunt
Weight: 93.5 kg

Despite the extremes I'm going to, I can feel my weight loss progress slowing down. I dont like that.

tomorrow will be a day of eggs, chiggen and steak

>>76826377
you aren't a wagie, are you?

>>76826412
Grow up

>>76826418
gee what gave it away

>>76826412
>youre
you're

>>76826425
it means the same thing??

>>76826063
I absolutely hated spinach because my only experience with them was the frozen kind that was microwaved in a small bowl for me.
Thankfully my mom grew better at it. Maybe a little too much better.

>>76826422
F
couldn't be me, had to work concessions at a movie theater in high school and wanted to blow my brains out every day. Thankfully I work a comfy WFH job so I can shitpost all day

>9pm
>1100 kCal left

>>76826436
i just remember times in the past when i've tried to treat myself with food and i don't think it's ever actually worked, it just distracts me until i'm done eating and then i don't feel anything at all
so that's keeping me on my diet
that and the only joy i'm actually getting right now is from checking myself out in the mirror, i'm not going to slow my progress for anything

>>76825428
Just cutting back calories. Had the initial drop of water weight, around 12lb then I lost 25lb in September and 13 in October. 9lb down so far in November

>realize ive never seen my back
>dont know of it looks good
>no one to ask to look at it while I flex
bros....

>>76826495
you can't turn your head far enough to see it in a mirror?

>>76826432
>>I absolutely hated spinach because my only >>experience with them was the frozen kind >>that was microwaved in a small bowl for me.

it destroyed all the good in him. Which villain did this? Are you gathering an army to take revenge on him?

>>76826499
can't really see it... its over...

>>76826499
Are you suggesting that he shold break his neck on his own, villain?

>>76826504
not even if you turn your upper body a little?

>>76826520
Then I cant flex it I only see like 50% and its all twisted cause I'm turning to look.

>>76826415
Maybe try something other than extreme finally? Control. Both extreme poles are about pure lack of it.

>>76824557 (OP)
when you sit down your illiopsoas is constantly flexing, which is responsible for lower back pain a lot of the time. stretching that shit out even a little bit goes a long way to allowing you to perform during even basic exercises like walking. nobody ever tells you important shit like this though.

4 miles a day is pretty challenging for a fat fuck like me. I hope I can maintain.

>>76826528
Put your phone in a suitable level on record, flex your back and spin? Do with higher level, mid and low?

I relapsed into a deficit.
Trying to find and keep a stable maintenance intake is going to be hell.
I think I need to go directly to bulking.
Or throw away my scales.

>>76826541
You should really try cycling and swimming to let your tendons and ligaments heal. Cycling lets you push your legs harder, which will make you walk faster/more durable. Swimming enforces the ligament structure, builds muscle and acts as active recovery. A good change in routine too.

>>76826545
You're like a genius anon. Thanks I can just take a video.

>>76826563
Pictures of myself are the only things I truly mire. Soon they'll be the only porn I consoom & goon to.

Today, for the first time in 200 days, I had to SERIOUSLY fight the urge to say fuck it and pig out... God I was so close I feel disgusted.

>>76826560
I can't do those things cause I live innawoods and all I got is a treadmill, but maybe I could get an elliptical I guess.

>>76826593
RELISH THE TERROR

>>76826563
Okay it looks kinda not bad at all. Im relieved. Thanks for all the help brazas.

my next cheat day is thanksgiving but i have a slop craving today
talk me out of it

What motivates you to lose weight
For me its sex

>>76826633
For me its lack of sex

>>76826633
I'm not trying to lose weight. The weight wants to lose me :'(

War and hellish purgatory are my biggest motivators.

>>76826633
I think fat people are disgusting.

>>76826633
But no woman will ever sex you

>>76826633
not being prediabetic again

>>76826633
The impending civil and/or regular war, I need to be able to outrun ziggers/mogilization troops/soros death squads/drones/border guards etc.

>>76826624
You didn't plan it, you don't deserve it, you'll have one in a few days, it's your pig brain craving things, are you the beast or the master?

>>76826633
i wasn't a fat fuck yet but i was well on my way to becoming one, my bmi was 28.6
nipping that shit in the bud, now i'm at 24.4

>>76826633
i really want to get rid of my babyface and finally look like an adult man

Do /f(l)gs have big calves on average? I used to be 300, slimmed down to 201 but I feel like I've still got my fat fuck calves.

>>76826633
cant post hot lewds on discord and I miss having orbiters in my dms

Tonight I will probably dream about food. 17 days to go.
Good night.

>>76826633
for Me it's because I started getting symptoms consistent with type-2 and I had a panic attack. Thankfully if caught early it can be completely reversed

>>76826696
Can I be one of your orbiters
Also how is your relationship with your dad

Fatty Contest
Demoralized
107.3kg

>>76825508
When I wake up I take coffee with supplements.
I put on my sweats and jog until 9am
After that my "breakfest" is:
>100ml whole milk
>30g gold standard protein
>40g oats
>500ml water
>>76825595
picrel
>>76825536
Aye. What a blunder that was.

>>76826633
leaving my kids behind because I died of some silly preventable fat-disease

uhh...should my BPM be this low? I've been losing a lot of weight recently, but I'm still in the high 300s...

>>76826415
Yeah, what >>76826533 said, control. If you're not tracking your macronutrients ("counting calories") you should. It gives you a sense of control, and reassures you against those kinds of doubts. I've been doing it for the best part of a year and have never seen better results: It really isn't that extreme either.

If you are doing that, keep doing that.

Weight loss progress will slow down over time, that's to be expected. At that point you either lower your calories, stay at maintenance, or try to put some muscle on in a bulk to increase maintenance.

How much have you lost? What's your loss rate?

>>76826457
What do you tend to do in this situation? Indulge in the 1100kcal or leave it low like that?

I've been eating less yet I've gained weight.

>>76826684
Big calves are indeed a feature of being fat. A lifetime of putting all that weight on them. I don't know the extent to which they'll shrivel away when the weight goes down.

>>76826799
I don't tend to do anything, I either leave it, split the difference or consoom it all. Today I'm splitting the difference because I'm not hungry and don't want to have to go number 2 at work tomorrow.

>>76826784
anon..i think u need to go to the hospital

I've lost 13 pounds since october started

FATSOES TO BE DENIED ENTRANCE INTO THE US

>>76826826
no...don't scare me like that...

>>76826830
good job anon, I'm down around 20 pounds since then, at least half of that has to be water weight though

>>76826654
this

>>76826809
Unless you stop training them in the gym they’ll usually remain. They key is to keep protein intake high during the cut so you don’t lose much muscle mass.

But honestly hitting an inclince treadmill walk every now and then is good enough to keep them.

>>76826593
Nicotine.

>>76826494
With enough creatine intake you shouldn’t be seeing much water weight gone. People forget that creatine and pounding water are great for losing fat, you see the number on the scale go down slower but that means nothing

>>76826839
Very good job. I'd probably be 20 down myself but unfortunately I had one super stressful week and just kind pigged the fuck out.

But I'm back on the horse again. I hope you continue the trend.

>>76826839
Could not be, depend on how fat you are the initial drop is insane. How meaningful it is, is based entirely on what you’re doing and your deficit. If you aren’t working out and getting 0.75-1g of protein per pound, chances are some if not a lot of that weight is muscle.

Also drink a shit ton of water, it’s not technically true, but I always pictured every time I pissed or shit it was fat leaving my body.

>>76826895
in part, it is
fat metabolizes into water and co2

>>76826650
He didn't say sex with women...

>>76826886
thanks anon, WAGMI

>>76826895
I've been doing a lot more walking than I ever have before, and apparently muscle burns more than fat, so I'm sure that's playing a role

>>76826112
Sounds healthy and tasty. Any spices/condiments?

>>76826549
I've been doing big breakfasts. Helps me meet my calorie goals. Sometimes can be like 1000+ calories since I do a lot of cardio.

>>76826736
What supplements? And what time do you wake up?

>>76826812
>split the difference
What does that mean here

Former fat here.

You can do it. God bless

>>76826948
of the 1100 remaining I only ate half

>>76826884
I get enough creatine from the amount of red meat I eat. I’ll never supplement because they don’t work anyway

>>76826371
>Atleast I was doing better at the gym then usual.
you have never lifted before?

>>76826907
I guess I mean it’s minimal. It shouldn’t be the sole reason to drink a ton of water, most of the fat is lost through your breath. A ton of water has monumental effects elsewhere, just not in that way.

>>76826929
Muscle burns a good bit more than fat, but it could also be a correlation that people who have a lot of muscle also workout a good bit.


>>76826970
You may metabolize creatine differently and should try it in powder form. Creatine’s effects are not huge immediately, but more of a good supplement to have for energy, strength and recovery. Also try to switch up the meats you consume, variety is the spice of life, shrimp, fish, chicken breastF and turkey breast are all super fun to make recipes around.

Honestly it’s also a good idea to get your blood checked. Let’s you get an idea of where you’re at and what you should focus on and what you can leave alone. Zinc, magnesium, and iron aren’t fun to guesstimate on. Getting them wrong usually means fatigue and the rice and gravy shits

>muscle is denser than fat so your scale might not move but you'll look better
Is this true or cope?

>>76826417
>all the oil outside the pans

>>76827000
Doesn’t matter, keep lifting and keep losing fat

>>76826995
>try creatine in powder
Supplements don’t work. Don’t worry about my nutrient intake mate, I’ve got the healthiest diet out of anyone here guaranteed

>>76826633
Because I don't like being fat

>>76827001
do NOT cook without a shirt on bros...

i don't think i'll be able to average 800 kcals deficit anymore, bros.
it seems i have to take anon's advice and average 500 deficit for a while...

>>76826495
bro?
your front phone camera and any mirror.

>>76826541
i disagree.
weak glutes and weak abs are the cause in the people i know irl.
they can't flex their butt at all because they can't feel the muscle.

>>76827005
It’s subjective hence why I said a blood test is the only way to know. Mine came back fine but said I don’t absorb vitamin D as well so i have to supplement it. Obviously it’s hard to feel the difference in your 20s but when you see oldfags nagging about all their issues, that’s where it starts

Also creatine 100% is a huge hangover cure for work. I’m always more aware. It could be placebo but who cares, if I believe it, it works

>>76826633
to be able to tie my shoes without groaning

>>76826784
maybe you're not wearing your fitshit properly?
athletes have heart rate in the 50s but you say you're no athlete.
get a proper device instead of meme watch that measures blood pressure too and maybe ask a doctor wtf is going on.

>>76827022
It’s literally not subjective because human anatomy is the same and we thrive on a natural human diet. Everyone here eats slop but they think it’s healthy because they’ve been brainwashed their entire lives and they wonder why they have so many issues

>just ate 450g of cooked 80/20 ground chuck
>look up the calories
>1200
oh... well surely the protein will be high
>only 92g
whelp today is fucked

>>76827001
they're not pans, I cooka da meats directly on the heaters

Don't eat at all yesterday.
Scale says I'm down 1.2kg.
Good feeling.

>>76827101
sure but it's a dumb way to do it

How do you know if you're losing fat versus water weight?

>>76827109
who cares, just keep at it and don't overthink it

>>76827104
In my experience, it's actually the most effective way.

Just ate 4 homemade hotdogs

>>76827015
I figured it out

>>76827140
lol that is not u

>>76827143
What do you mean? I took a video like the other anon suggested hours ago and just looked at it to see. The picture is a still from the video.

>>76824660
A hundred grams for someone that's 5 10 is absolutely enough for maintenance. He could throw in two scoops of protein powder for another 30 to be safe.

>>76827166
Two scoops is around 50g.

>>76827109
I can lose 10lbs of water weight in two days, I cant lose 10lbs of fat in two days.

>>76827140
>bigger arms
>bigger forearms
>bigger shoulders
>much less fat
how will i ever recover?

>>76824867
>I'm not depressed guys!!

>>76827156
why r u in a fat loss thread if ur not even fat

>>76827199
maybe he wants to lose some fat

>>76827200
but he’s not fat

>>76827203
but he has fat

>>76827199
Might not be as fat as some people but I'm fat enough. The last 20 pounds are the hardest to lose.

>>76827205
okay body dysmorphia anon, whatever u say

>>76827209
it's a fat loss general, not fatties only general

>>76827060
>human anatomy is the same
>there are no variations in human anatomy or the amounts of certain enzymes and shit.
>all humans are carbon copies
anon...

>>76827040
I used to be an athlete before getting gigafat, so maybe losing weight for a while has put me back at that HR? idk

>>76827109
you take fat measurements and compare.

>>76827178
>I cant lose 10lbs of fat in two days
not with that attitude

>>76827196
be glad you aren't ginger

>>76827231
With a good personnel mine cardio routine it's very doable.

once you reach below 200lbs you shouldn't be allowed to post here

>>76827242
i second this

Skinnyfat faggot here at 205 pounds.
Trying to recomp, want my weight down to 145 and rebuild.
Had a 36 hour fast two days ago, and eggs and beanz this morning, about 1,600 calories.
Will have at least a 24 hour fast every week, felt fine at 30.
Main source of food is chicken, eggs, beans, canned fish, and bags of mixed fruit/protein shake.
Goal is 1-1.5 pounds per week in 9-12 months.

I'm gonna be honest, losing the weight honestly isn't that bad, it's the exercising that sucks.

>>76827242
thirded

>>76827242
what if i'm 5'6"? 200lbs is ~40% bodyfat or maybe more.
i'm sitting at 185lbs and i think i'm 30% bodyfat.

>>76827250
>Skinnyfat faggot
you're not skinnyfat, you're fat

>>76827259
he's skinnyfat,, if he was just fat his arms wouldnt be so slim

>>76827250
My friend, i say this not to offend, but there really isn’t anything skinny about you yet. Still, good job putting in the work, make sure to keep at it

>>76827250
>it's the exercising that sucks
don't do cardio. just lift weights. you'll see a huge dofference since you've never lifted before.

>>76827262
His arms are skinny

>>76827259
>>76827261
Are you sure? Honest to God I thought I was, just look at my arms.

>>76826633
it's the only control I feel in my life that's been an endless downspiral since highschool

remember
the cut will continue until moobs are gone

>>76827242
you won't be happy at 200lbs

Fatty Contest
CaptainPlanet
118.6kg

>>76827260
So he's... fannyscat?

>>76827293
I wish I had a massive sack sometimes, just a real pair of hangers. Mine always sit so close to my body all the time

>>76827280
hear ye! hear ye!

its amazing how once you go on a low calorie diet for a while, even a 400kcal dinner feels like a 5 course meal.

>>76827225
Yes.

What's the deal with lifting shoes? Should I get some for the gym for like deadlifts and what have you or are some running shoes fine?

>>76827280
i-i’m almost underweight and they’re still not gone, man. What exercises can i do at home, with only my bodyweight, to develop my pectorals? I’m too poor for a gym. Really.

>>76827319
pushups

>>76827319
same for me lol, i think i pretty much lost all the little muscle i had, so now only fat remains
but i'll keep going until i become a skeleton, i kinda got used to not eating anyway

>>76827316
you can also just take your shoes off and do it in socks

I wonder if that guys ate any of his 500 dollar candy haul yet

If we're gonna cap this thread to 200lb, then I'd love to get these starvation/eating disorder girls away from here as well, they belong back in tiktok

>>76827335
I wonder what happened to that guy who met the autistic girl on the bus.

>>76827260
>>76827268
>he's skinnyfat,, if he was just fat his arms wouldnt be so slim
>Are you sure? Honest to God I thought I was, just look at my arms.
that gut is too low, it outrules the skinnyfat condition

>>76827316
you can always squat without shoes, but dont forget to wear a squatplug its very important for performance

>>76827365
unfortunately she looked busted as fuck, hope he still got his dick wet though

im fucking depressed and i cant stop crying and coughing and i have a huge migraine. i bought $40 of taco bell its on its way. i dont fucking care anymore.

>>76826796
I think I'll try that. Maybe its time to start going nuts in the gym and putting on as much muscle as my fat ass can handle at the same time.
Currently I'm down from 106kg (entered the fatty contest at about 102kg). So lost about 12kg down but I have a long way to still go before I'm at an acceptable weight.

My loss rate started out pretty strong at like 2 to 3 kg a week but it's now down to less than 1kg a week. I feel healthier than I have in a long time. I feel more energetic and awake than I have in a long time but this last week there's been this shift I can feel where it's like my body is fighting my mind for control over what goes in my mouth. I hate it so much. I've changed nothing about my strategy in that time but it's making me fucking angry.

>>76827414
just make up for it the next couple days

>>76826809
I kept them big because I trained them. Reminder you just need 2/3rd of the effort to mantain muscle. Meaning that 3-4 sets per week of high quality calves will keep them as strong (if not more) while you are losing fat.

>>76827418
Well, don't go nuts in the gym, you'll just injure yourself. Do a good plan frame, start implementing it & tweak where needed. Not sure about your height, but being close to 90kg is good. I'm 107ish and haven't considered myself fat in over a year.

>>76827425
i give up. i dont want to live anymore.

>>76827198
but I'm not doe

>>76827444
>>76827444

>>76827414
>huge migraine
me too. it feels like dehydration but i've had alot to drink

>tfw under 80 kilos
Threadly reminder that WAGMI

wishing a wagmi to everyone itt except to that one faggot that posted furryshit