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>Who is /fat/ for?
For /fat/ people who want to better themselves through meaningful hard-work, strategy, and dedication

>This is not QTDDTOT, ask questions about fat loss but use that thread for general questions

>Calculate your Body Fat Percentage
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (Gonna need waist/neck measurements)

>Calculate your TDEE (Total Daily Energy Expenditure)
http://www.sailrabbit.com/bmr/ (complex)
http://www.fitnessfrog.com/calculators/tdee-calculator.html (simple)

>Plan your weight loss week by week
http://www.losertown.org/eats/cal.php

>Track your calories and macros with MyFitnessPal, works best on smartphones
https://www.myfitnesspal.com

>Previous thread:
>>46016239
>>
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So i stick to a diet for a while, maybe like 5 days. But then something trips in my brain and I end up driving to Burger King like against my knowing will. It's like I have 2 different people inside of me, on is fat, and the other thin. How am I to cope?

Right now I'm on a diet again, (chicken, mixed veggies and rice. Low soda) and I'm doing good but in the back of my head is that thought. That my other self will take control any day no and ruin everything.
>>
What do anons drink other than water that has some taste to it? I dunno if I could drink water for the rest of my life (the only time I drink soda is when I'm out with friends, my biggest enemy will be milk).

I just had a look at the cordial I usually drink, and its ~50 calories per 40ml (I think thats straight, not diluted with water).

I'm just wondering if anyone drinks anything healthier. I have some 'diet' cordial in the cupboard, but that outright tastes like ass.
>>
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>>46031883
I'm impressed with the weight I've lost so far. I started at 243 on May 1st and am at 230 already.
>>
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>obesity fairy put my body in starvation mode again
>>
>>46032052
How do you know you were in starvation mode anon
>>
>>46031982
Try out seltzer water. I drink Polar Orange Vanilla like it was air, and now that summer's around the corner, nothing beats a can of it in the heat. There's a million brands and flavors so find your thing. Just brush your teeth more often since the carbonation can be harsh.
>>
Fuck I drank 800ml of vodka yesterday like a moron and that's on top of eating my normal food intake of 1600 calories.
>>
>>46032080
>brush your teeth more often
Too much brushing is bad anon. You brush away the plaque
>>
Tomorrow my 9kg dumbells will arrive

Some good exercise? I would like to improve arms and abs, is there an exercise for abs with weights that I can do WITHOUT LAYING on the ground?
>>
>>46032097
Hold the weights high above your head and bend backward at the waist.
>>
>>46032164
>How to Fall Down for Dummies
>>
>>46032186
Don't bend too far if you can't.
>>
>>46032186
kek
>>
Whats a healthy and relatively easy breakfast anons
>>
>>46032297
You don't need breakfast, fatty
>>
>>46032329
bite me
>>
>>46032338
First thing you ever allow someone else to bite, huh?
>>
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I WILL LOSE WEIGHT
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>>46032341
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>>46031883
>people
>>
>>46031883
Are skinnyfats welcome?

Should I still lose weight even if I'm underweight (9stone at the moment, 5'11)? Thing is, in my mind I look chubby still, though my family say they're worried about me and I should get some help.

Thing is, I can't trust them when I can see I'm fat with my own eyes, y'know?
>>
>according to losertown, I can hit my goal with relative easy by the end of the year if I continue my plan
Feels impossible to me desu.
6 months in, still defeatist mind set.
>>
>>46032297
5 turkey bacon rashers, poached eggs with pepper and salt, spinach.
>>
>>46032361
Post body. Anyhow, google tells me you're 1.80m and you weigh 57 kg, meaning you're a fucking skelly and probably have an eating disorder. Seek help. Also, eat more, faggot.
>>
>>46032338
To be fair, that was a pretty dumb question.
>>
>>46032381
How is asking for recipes a dumb question anon
>>
>>46032097
Do squats holding the dumbells at shoulder height, press them high above your head everything you go up. It's a full body exercise.
>>
>>46032297
Oats soaked in a liquid of your choice overnight. My go to lately has been 1dl of oats with 1dl of vanilla yoghurt added (40kcal/100g).
>>
>>46031982
2l of tea every day.
>>
Is there any way to convince my 375lb friend that his diet is never going to work? Instead of simply cutting out soda/chips/sweets, he wants to continue eating them thinking that switching a couple of things for an apple or skipping one meal every once in a while will help. He's been trying to lose weight for 10 years but the moment I confront him and say he just needs to eat 2000 calories a day and start excersise he makes excuses about how it won't fix his depression and he's fine being fat because "he'll never have the delusion to talk to a girl who would reject him anyways".

Makes me feel bad man, since losing about 10 pounds from 210 to 200 made me extremely happy.
>>
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Confess
>>
>>46033148
I ate 480g of honey this Sunday. Counted like 3200 calories that day.
>>
>>46033135
The best way to get him to try your diet is by proving that it works.
Lose a lot of pounds and get back to him.
>>
How does /fat/ feel about alternate day fasting
>>
What burns more calories, Sprint run or long distance run?
How many sprint runs should I do in order to burn let's say 100Kkal?
And what amount of long distance running would I have to do in order to burn the same amount?
>>
>>46033148
I went over 1500 calories by 50 calories
>but stayed under 1750 my calorie goal
Feelsgoodman
>>
>>46033214
Intermintent training is much, much better for burning calories anon. Sprint, jog sprint jog sprint jog. And I mean, sprint like you're going to die, so hard you're heart is going to burst.
>>
>>46033227
Are you trying to kill anons by heart attack? That's not very nice.
>>
>>46033135
tell him that he's addicted to living like a pig and he will unironically be less depressed if he treats his body better. you can tell he's lying about not desiring better health or else he wouldn't bother with the apple bullshit.
>>
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>was 159
>ballooned back to 170

i hate myself and i want to die
>>
>>46033214
1 mile = 100 kcals for distance running. You don't want to sprint all the time if you are new to the running, you'll give yourself an injury in no time.
>>
I’ve stopped having muscle soreness after working out. I’ve been increasing weight and working it to failure but my muscles don’t have any soreness the next day. Do I need to increase the weight further or is this normal?
>>
is it ok to skip breakfast? i skipped like 5 months of breakfast now (started my journey 1st jan) so i only eat two meals a day and when i eat dinner (8:30pm or something like that) i eat at 13 pm of the next day so is kind of 17hrs starve between 2 days, plus i drink 2 whole bottles of water and i do cardio everyday (each day i do a harder or softer training depending on how i feel) am i going good?
>>
>>46033599
>i skipped like 5 months of breakfast now
RIP
>>
>>46033646
WHAT WHY WHAT AM I DOING WRONG
>>
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Daily reminder that CICO as primary is a meme. The eat less exercise more diet has proven to fail time and time again. As you eat lest your metabolism lowers and you spend less. Causing you to be hungry tired and cold.

So what do you do? Only once you incorporate a fasting period will you begin to lose weight. The body has 2 modes it can be in: storing fat or burning fat. If you're eating all throughout the day, even at a deficit, it does not matter because your insulin will constantly be present and your fat storage will never be touched. Conversely, if you eat in a short window, optimally 1 meal a day, you will give your body a nice big window where your insulin drops and your body will burn its fat.

This is why CICO *AS PRIMARY* is a meme. But calories and TDEE should still be considered. As long as you're eating at a deficit, whether it be 100 calories or 1900 calories, and allow your body that fasting window, your body will reach for its energy stores to compensate. Thank you for your time I know its been tough learning something new fit and slowly but surely you're letting go of this dog shit 3rd grader science.
>>
>>46033744
Get out.
>>
I want to be lean enough to be able to jump rope without it looking comedic
>>
The global population is only getting fatter. Succumb to your desires and join them
>>
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>>46033778
No xD
>>
>>46033794
Fuck off globalist nigger.
>>
>>46033744
>This is why CICO *AS PRIMARY* is a meme.
Must be why I'm shedding weight like a motherfucker.
>>
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>mfw all of us fatties are gonna gonna make it
>>
>>46033899
Yep, you're allowing your body a fasting period. You can't lose weight without, its impossible.

Again, you simply can't lose weight if you eat all throughout the day, even at a deficit. It is physiologically impossible. You might lose a little bit at first but you will plateau and be miserable from your resting metabolic rate lowering.
>>
>>46033927

I think you are a bit retarded
>>
>>46033958
That's not an argument :)
>>
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I need some fuckin help boys, Im cutting and all of a sudden I just cant lose more weight. I thought it was because of a few cheat days over the past 2 weeks but Im still fucking starving and I gained almost 3lbs with strict CICO. Could water weight just be fluctuating or should I do something different?

Also, fuck lifting on a cut.
>>
>>46031991
good job, keep going!!!
>>46032082
don't let one mistake ruin your mindset and keep you from continuing your progress, anon. you can do it
>>46032368
believe in yourself, stick to your plan, and one day you'll look in the mirror and catch a glimpse of the progress you've made. it's hard to see the change day to day, but someday you will definitely see it
>>
>>46033412
don't give up, anon. almost everyone falls back sometimes, but don't let it stop you from achieving your goal.
>>
>>46033654
respond motherfucker
>>
>>46033654
Nothing, keep skipping breakfast.
>>
I've worked out for 2 hours today and all I want right now is to binge ate because I only ate 1600 calories. Help
>>
>seven month plateau

I FUCKING SUCK
>>
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rate
>>
>>46032297
Honestly I just have two cups worth black coffee. Keeps me satisfied for a few hours and isn't necessarily breaking my "fast" until lunch.
>>
>>46033744
>>46033927
Is this why /fast/ threads have no progress pics ever?
>>
>bought a 12 pack of vanilla coke on a whim
>went to bed at 3 AM
>tired as fuck but want to go to gym
Why am I a retard, /fat/?
>>
>>46034551
there have been pics but dont forget most of people give up easily because its too hard for them
they think its easy but in reality its quite fucking hard
you can only do it if you have a strong willpower and i wouldnt recommend it to anyone whos working hard or wants to lift when fasting
>>
>>46034568
Yes
>>
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>tfw never gonna make it
>>
>>46033412
Because I don't have an iphone
>>
>>46033744
At three meals a day at bootcamp and lost 30 lbs fuck off faggot
>>
Why does fasting seem to cause mental illness?
>>
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>>46034506
Well done son
>>
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I was in a car accident about 6 months ago where my knee got badly injured. I was /fit/ before, hit 1/2/3/4 as warmups, etc. When I got into that crash, I lost all motivation to eat healthy and exercise, so I ballooned from 190ish to 285 pounds, 6 foot tall even (before I got /fit/ the first time, I was morbidly obese). I got an x-ray result back, and my knee is healed 100% like I was never in an accident, so I'm motivated to go back to the gym and eat healthy. This is my meal plan, and my goals. Since it's noon here and I've already had a bunch of calories, I will begin this tomorrow. What do you think of the meal plan? Besides for the OMAD, this is essentially the same plan I used when I first went from morbidly obese to /fit/
>>
>>46034909
because its not for weaklings
>>
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>casually eats 20k calories in one sitting multiple times a month
>doesn't get fat

really makes you think those "it's muh genetics" is actually more than just a meme
>>
>>46035030
more ples
>>
>>46035241
Purges/fasts
>>
>>46035133
See what I mean?
>>
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>January: 250 lbs 47.5" waist
>now: 228 (scale might be fucked as costco scale says 236) 45" waist

How am I doing? Is this the rate I should expect?
>>
>>46032361
t. anorexia
literally textbook m8
>>
Gonna order Domino's tonight after losing a couple pounds in last two months.
>>
>>46035241
Let's say he does it twice a month, 40000 calories divided by 30 days is 1333. If he eats like 1200 calories a day for the other days of the month and is a somewhat active person, he should maintain his weight.
And he probably throws a lot of it up.
>>
>>46035255
im about to head to the grocery store for food and also a rice cooker and some batteries for my food scale, so when I get back I'll be able to give a price check, and also give an accurate calorie count (just googling random items is a good way to get an idea of the nutritional value, but because brands vary in their nutrition, its hard to get exact). I'll also weigh myself when I get back home (because I do have a full stomach right now, it may be a little inaccurate) as I know I'm approximately 285, but it could be more as I haven't weight myself in 3 weeks.
>>
>>46035338
if you're on a caloric deficit of about 500 calories a day, then yeah. IMO its a little too slow, but I'm also a pretty impatient guy. Either way, its definitely better than January! Shrinking waist lines means its easier to find clothes that fit you that don't look like shower curtains
>>
>>46035241

There's a LOT of purging and laxative use in competitive eating.

These are the people that purposely gorge themselves on fucking WATER so their stomach stretches. And if anyone's thinking about doing that, don't, it will destroy you.
>>
>>46035461
Yeah tdee calc says mine is 2300 and I'm cutting at 1800. I should go lower?

>mfw I'm making it
>>
I feel bad because I was eating so well last two weeks but then this week I keep eating everyday where I'm too full and regret everything. It keeps happening because my friends are fatasses and invite me out and I end up eating too much.
>>
>>46033183
good lord man
>>
>>46034506
needs more fiber
>>
I'm never eating pasta again. So much kcal for so little fullness.
>>
>>46033744
Wrong, fucking retard.

I’ve steadily lost 2+ pounds a weeks for 5 months working out and counting calories.

I’ve almost made it
>>
Former fatty here, went from 250lbs to about 130lbs. Hovering around underweight now, and still obsessing over my weight, I'm pretty sure I developed an eating disorder.

I have a question about food. What is the worst that will happen if I decided to just eat like a fatass for say, a week? I'm talking ice cream, cake, pizza, cookies, butter and salt, whatever. Would I balloon and gain like 10 pounds, or is there a point where your body doesn't know what to do with that much excess calories? Like is there a limit to how much you can gain from overeating in a short period of time?

please respond
>>
>>46035964
why the fuck would you do that just up a bit and eat normally
>>
>>46035986
I'm not looking to gain weight, I like being skinny. I just want to eat junk food. Sorry, should have clarified.
>>
tfw losing fat from my waist but not my hips

i look like a violin
>>
>>46035385
Scratch that, ordering chinese food, steak on a stick, eggrolls, fried rice, crispy beef, peking duck and probably dumplings
>>
>>46031982
Seltzer.
>>
>>46035964
Show some self control you fat fuck.
>>
>>46033744
Lmao i lost 50lbs on cico, and the less i eat the more i lose. Pretty simple.
>>
>>46036034
You don't lose 120lbs without self control.
>>
>>46035241
First off, you dont absorb a giant meal like that entirely. I wouldnt be surprised is 2/3s just passes through
>>
>keep losing weight without slpwing down
>well into normal BMI now
>can barely pinch my love handles
>waist measurement isnt going down
I guess it's time to admit it. Even when I fully get rid of this gut, my waist will stay wide as fuck. It was never about fat, I just have a shitty bone structure. And since I don't even look feminine, guess I am fully fucked for life.
>>
>>46036111
Girl or boy?
>>
>>46036015
Did you say a couple pounds on the past few months?

You have nothing to celebrate you fat fuck. Go on an actual diet
>>
Does anyone plan to slut around when they lose the weight? I could slut around now but I want to be confident and actually decent looking
>>
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>>46033148
I like eating while trying to hold in a shit.
>>
>>46036159
no i want to find a bf
male here
>>
>>46036186
sorry this is a heterosexual discussion
im female
>>
>>46035964
>or is there a point where your body doesn't know what to do with that much excess calories?
Your body knows what to do, it converts it to fat.
Your limiting factor is what your stomach can hold, but pushing that with low quality food is a terrible idea. Even sumo eaters fill themselves with higher quality, nutritious food instead of junk.

None of the things you listed are so bad on their own, but piled together you're risking damage especially if you push your gallbladder or stomach.
>>
>>46036135
Yeah like 2-3lbs maybe. I think I earned some chinese food so fuck off and let me eat haha
>>
>>46036057
But you can sure as hell gain it back by not giving a fuck.

Whenever /fat/s post about 'what can I eat and how much weight will I gain exactly', it's like looking for approval from other /fat/s to gorge. First off, you shouldn't care what we have to say. We're dumb. Second, wtf, due. Really, just wtf.
>>
>>46031938
the (((corporations))) have programmed you to be so docile and obedient, SO DOCILE
like cattle
MOOO MOOOOOO
>>
>>46036220
>Second, wtf, due. Really, just wtf.
What's wrong with wanting to eat junk food
>>
>>46031938
Its about picking yourself up after falling. You need to keep trying to diet and break the habit. Whenever you get the craving try going on a walk, drinking water, or doing something to move past the feeling
>>
>>46032776
Overnight oats are GOAT tier breakfast. I get mine fudgy by putting in sugar free thick jello and protein powder
>>
>lose 50 lbs
>suddenly girls stand much closer to me when talking and will touch my arm during casual conversation

Man this is such a big difference, when you’re fat girls are kind of insulted just to talk to you. Its a really big confidence boost just to have girls want to be that physically close and touchy. I’ve still got another 20 lbs to lose too. Can’t wait.

We’re all gonna make it.
>>
>>46036481
I'm only skinny fat but I've never had girls do that to me.

I'm lifting and going to the gym because I don't want to be a weakling but I seriously doubt I'll get any girl attention after getting skinny/fit
>>
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>>46036481
I've noticed girls stare at my crotch a lot more. I still have fat thighs so it makes me nervous.
>>
Anyone know a whey powder that doesn't smell like shit? Every time I open it up and accidentally get a big whiff I have to gag it down for 3 days thinking of the rotten milk smell of it.
>>
>>46036481
Yup, they even hold open the door and smile at me a lot. I'm too 'tistic to understand signals though. But I know girls never ever smiled at me before when I was fat.
>>
>>46036007
i laughed a little
good luck anonymous
>>
>>46036510
Get a tan and dress nicer. It’s just as important as weight loss.
>>
Ever since I started lifting I get less and less interested in being lean and just want to get stronger. How do I stop myself from turning into a bloat lord?
>>
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>>46031938
Real answer: you can actually eat fast food exclusively. Just get 2 items from taco bell instead of 17. They post their calorie counts. Figure out how many you can eat a day (2000 or less) and fill it in however you want.

But you'll literally never make it. You have to want it so bad overeating isn't even an option
>>
>Was at 175 every morning for a week
>Finally dipped to 173's overnight
Feels good
>>
>>46032297
Banana and water. Potassium is important on a diet to not feel like shit.
>>
>>46032297
2 hardboiled eggs, 2 slices of whole wheat toast, 62g of cottage cheese, a small orange
>>
>>46036007
>i look like a violin

Fucking kek
>>
Tfw people start noticing

"You've lost a lot of weight anon! Wow!"

Feelsgoodman
>>
>>46037067
tfw you never get "You look good" but get "You're so skinny"
>>
>shark week is here and i'm super bloated
>still down a pound from yesterday
>suddenly started losing 1 pound a day on the 3rd and it still hasn't slowed
I'm eating 1200 a day, I shouldn't be losing this fast, should I go to the doctor?
>>
>>46037139
It's often usual to retain 4 pounds of water during period and if you are overweight/obese, I heard even as much as 8 is normal. If you weren't stalling and it's something that never happened to you before, go to the doctor.
>>
>>46037139
Unless your deficit is somehow -3500, it should not be possible to lose 1 pound of fat a day consistently.
>>
>>46035836

maybe it varies from person to person, but whole wheat pasta keeps me fairly full, about as much as oatmeal does.

Sometimes I eat 100g of just plain whole wheat pasta (I like the taste on it's own) as a preworkout meal (it's around 350 kcal). And it keeps me full until dinner just fine.
>>
>>46036118
Boy.
>>
>>46035964

looks like what you're doing is unsustainable if you have questions like that, anon. Let me share with you something that I do.

So, I used to be a fatass, but lost weight and now I'm between a normal weight and underweight according to BMI. I used to completely avoid anything sugary like the plague (even though I fucking adore sweets). Which worked out for a fairly long while, but it also happened that on some special occasions when I would taste sweets like cookies or chocolate, I'd go batshit crazy and binge on them. The problem was that I was aware that I'm eating a forbidden food, and that I'm not gonna be able to eat it tomorrow anymore, so since I already started, might aswell go all out. And guess what, it always made me feel like shit the next day, both physically and psychologically.

Here's where the advice comes in: Later on, I've come to terms with the fact that I adore sweets and that I'll probably be happier overall if I eat them moderately, so that's what I do. Every day after dinner, I have a small treat, like a cookie or two, or a piece of chocolate (never more than 200 kcal worth, usually around 100 kcal). This way, I eat it without guilt, I eat it with great pleasure even though it's a small quantity, and most importantly - I don't feel a need to binge on it anymore, because I know I'll have my treat again tomorrow.

So yeah, tldr: try eating sweets moderately, like a regular person, and you're gonna be just fine.
>>
>>46037443
>now I'm between a normal weight and underweight according to BMI

This is why you should have lifted while losing weight.
>>
>>46036111
What’s your waist? There’s not much fat there so it’s mainly genetic unless you’re obese... when I gained 50 lbs I only went from a 32 to a 34.
>>
>>46031982
Never gonna make it. Water is literally life’s fuel, you need to recognize this and adjust your mindset. Your ancestors would rejoice and celebrate when they found fresh delicious drinking water and here you are complaining it’s not fizzy or sugary.

The only acceptable alternative is 100% fruit juice with no added sugar, these are the good kind of carbs and have vitamin C/A in abundance depending on the type of juice.
>>
>>46031982
Club soda with a little bit of lime
>>
>>46033412
How do you accidentally ballon up 11 lbs? That’s weeks of overeating you disgusting fat fuck, a couple cheat days is one thing but you just gave up. Get yourself together and clean your room.
>>
>been losing about a pound a day for the last few days

the whoosh is here
>>
>>46037880
That’s not whoosh, whoosh is like 3-5 lbs at once. Sounds like steady weight loss to me.
>>
>>46037067
Same
One of my university professors who I lok up to and who's mentoring me in a project told me that he noticed that I was losing weight and that I should keep on improving myself, because I have a bright future ahead of me. Felt better than getting mired tbqh.
>>
red pill me on sodium
>>
>>46037917
essential electrolyte
>>
>>46035496
>tdee 2300
>cutting at 1800
Hey babe. We're twins.
>>
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>>46033148
i cant stop eating fast food
help
>>
>2 kiwis, frozen
>1 braeburn apple, frozen
>1/2 bag frozen strawberries

Into the blender it goes, and we have dinner.
>>
>>46037895
I have whooshes like that. Losing 1.5 kg over three days is at least my experience with them.
>>
>>46038067
If I feel like eating fast food I just look up images and videos from body farms. Always takes the hunger right out of me
>>
>>46037821
>water is the only option
>but could drink juice if you want
>>
>>46038115
If you’re a mental weakling, at least juice has some redeemable qualities. Really no reason to drink anything aside from water.
>>
>>46033183
How does one even begin to eat that much honey without vomiting?

Did you, like, have it with something? You didn't eat it by itself, did you?
>>
>>46037737

I have and I still do, but I value agility over strength for my goal, not that I'm weak as fuck, but I'm by no means a bodybuilder.
>>
started April 20th at 194lbs didnt measure
today May 16th at 186lbs 38inch waist at naval
36 male

daily
4-6eggs and raw veggies/banana around 5pm, meat with a cup of rice/sweet potato 8-9pm, cottage cheese/tuna and orange/pineapple around 3am if I workout
then sleep 4am to 1pm

1.5-2h at least 5 days a week lifting with occasional walking on top
that post workout meal of an orange and cottage cheese tastes so fucking good that I want to slave at the gym for the reward
>>
>>46031883
Some days I drive for like an hour. Which means I'm not doing any worth while exercises. Is it worth buying a five pound dumbbell to lift while in traffic/driving with a free arm?
>>
>>46038769
It's not worth the potential distraction. You're not going to get any good range of motion in a car anyways
>>
>>46037821
Fruit juice is just as bad as regular sugary drinks because you destroy the fiber so it's only pure sugar like other shitty drinks
>>
>>46038804
>100% fruit juice with no added sugar is just as bad as soda
>>
>>46038580
It's not even that much, it's just a single jar. I did eat it by itself, because it was very sweet and tasty.
>>
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>>46038790
Shame. I just dislike having to drive for long for my commute without doing anything productive for my body or mind.
>>
>>46038804
Fruit juice, especially from concentrate are no different than soda, full of sugar. The only positive is the vitamin C but vitamin C is found in almost everything. If you're lacking vitamin C that you need it from juice, you have some real dietary issues. So that positive is virtually pointless. One serving of any vegetable will have 150% vitamin C DV%
>>
>>46038852
You could listen to some audio books or the news.
>>
>>46032361
Start bulking and lifting faggot
>>
>>46036216
That's nothing
>>
Found a coupon for one of those diet plan meal delivery services. I'm eating nothing but shitty ready meals with vegetables and milk and I'm down 30lbs in two months. Pray for me.
>>
>>46032361
As a former skinnyfat, I was bouncing around 20-35% bf ever since finding /fit/ and at their suggestion, I would get caught up in "bulking" only to make shit gains and get fat as fuck again. Only when I decided to cut to 10% bf first did I actually start making reasonable strength gains, and I never go above 20% bf. Cut, my dude.

Also, cast away all your illusions. You're not underweight, and your family is lying. Were you to pinch your gut, it should be as if you pinched the top of your hand. If you've got much more between your fingers than that, it's time to cut, tubs.
>>
>>46036216
I can't tell if you are trolling or not.

But 2-3lbs over a few months is pathetic anon and doesn't count as weight loss
>>
>>46039331
I've had bigger water weight fluctuations in a day than that
>>
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>if I stick to my plan i'll be at 21.0 BMI by the time I go on vacation
feels good bros
>>
>just started dieting yesterday
>108kg (238 lb) starting weight
>goal weight is 87kg. I used to be 93kg a bit over a year ago. (87kg 177cm is my goal)
I'd technically still be overweight, but at least I'd be a lot fucking healthier than I am now.
>>
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>be me
>lose a fuck ton of weight, still not close to goal
>be at gym, working out
>notice my stomach literally droops when i sit or bend

Tell me it gets better bros. I've lost over 100 pounds. Face gains are legit. Dick gains are a-ok. Loose skin gains can fuck off.

I still got about 70 lbs or so to go. Please tell me it'll get better. Lie to me. Idgaf.

Would swimming help.
>>
>>46040371
It gets better. You're still gonna have a gut for a long time, so quit fretting it. You'll be amazed though once you get to the final 2%bf you need to shed, you can literally feel the change week by week.
>>
I’m doing OMAD without any regard for macros or calories (though it mostly be health food/portions/ratios). I’m primarily doing it for the sake of becoming less insulin resistant.

Will this help? I’m tired of the energy problems...
>>
>>46040371
Anon, you should be using lotion every day. You should have been putting it on your skin before. But you can still start now. It will help tighten your skin
>>
>>46040447
/fast/ claims another victim with their retarded broscience. Stop doing retarded memes and just eat less than you spend. OMAD is fine if it helps keep you honest, but if you're miserable, then split up your meals, it's not magic that makes you lose more weight or something.
>>
>>46036091
You absorb everything in your gut.
>>
>>46040482
What kind of lotion
>>
>>46040515

No, I believe it’s all down to CICO for weight loss. I’m specifically concerned with insulin sensitivity.
>>
>>46040309
BMI is retarded if you have any muscle mass at all you will be permanently overweight according to their scale.
>>
>>46040611
Reduce the amount of times you eat a day but keep whatever your want your calories to be and start exercising reguarly. Eat less processed food or foods with added/refined sugars. You can cut carbs all together but it's sugars that spike insulin the most. Eat fat with your protein/carb intakes
>>
someone explain to me how the best gains i made in my life were when i was a legitimate alcoholic AND at a caloric deficit

>drink 20-26oz of liquor a day
>go to the gym every day sometimes 2x/day
>bench goes from 225x3 to 225x15
>>
Just ate an entire small pizza and it was only 700 calories. BASED CICO.

Topping are blue pilled plain cheese is GOAT.
>>
>>46040663
you were experiencing beginner gains
>>
>>46040663
You were quarter-repping
>>
>>46040663
You were drunk, you thought 25 was 225.
>>
>>46031938
Drop the soda, all sweet things in fact. Do no fap. No caffeine. I'm not recommending them out of memeness, it's just they're addictive. Misregulated reward pathways are THE cause of binging. Literally had a binging problem like you. Stick to my diet for a couple of days and then hell breaks loose and I eat 3-4x my TDEE in one sitting. Eating through physical pain, feel your stomach full at the back of your throat kindda thing. Lasted for months until I quit coffee. When I started no fap, my hunger really went away.
>>
>>46040545
moisturizing lotion anon
>>
>>46038848
In terms of weight loss it is.
>>
>>46040979
Everything is equal when it comes to weight loss because it’s all about how much not what you eat.
>>
>dont change diet at all
>weight goes up one kilo for no reason
is it because i got depressed, it happened literally at the same time
>>
>>46041165
one cup of water is equal to zero cups of fruit juice when it comes to weight loss, hence "it is just as bad as soda"
>>
>>46041183
Yup, coincidence invariably equates to direct causal relation
>>
>>46041201
And 100 calories of a double chocolate fudge brownie is better for weight loss than two chicken breasts. Do you see why your argument is retarded and irrelevant?
>>
>>46041165
Not really since different foods satiate your hunger much more than others.

Froot juice and pop are both just sugar drinks that don't make you feel full at all. They're the same for weight loss in that sense.
>>
>>46035496
if you go lower, you'll lose more weight and assuming your macros are in a good ratio, won't lose much muscle, but you will be put more at risk of having excess skin. If you're gonna try to bodybuild or powerlift after you get to a good BMI to begin at, this might not be AS BIG of a worry, as muscle will fill out some of that skin. If you wanna risk extra skin, then go lower, but if not, I wouldnt.
>>
Not on this board very often, so I apologize if this is the wrong thread for asking.
Female and always been pretty skinnyfat/borderline chubby but I've been gaining weight recently and am looking to lose a couple inches, but I am worried about getting flabby/losing breast volume. Are there any specific exercises or routines I can do to minimize that?
>>
>>46041408
Where you lose and gain fat is all genetics
>>
>>46041408
Do some exercises to help tone the muscles in your chest. Don't go fuckin' crazy, you don't want pecs, but if you do it moderately then the muscles will firm up and add a little volume.

Of course, I'm saying this and I have no idea about your boob/weight situation irl. Unless you just go hard as a mother fucker and stop eating altogether, you probably won't lose too much in the chest. Women who have small breasts will usually have small breasts even when they're fat. Would not worry.
>>
>>46041408
If you lose weight your breasts will shrink, but it won’t be noticeable if you’re only skinnyfat and looking to lose 10-20 lbs.
>>
Anyone here done the Amen Protocol?

Essentially OMAD, 23 hour fast, one hour eating window. Would doing that with weight training be pointless? Or would it help to cut down and maintain muscle mass?

Anyone had success with OMAD?
>>
>>46041779
The reason all the fasting faggots look like shit is because none of them lift while losing weight because they have no energy. That’s why the end result of fasting is always skinnyfat.
>>
>>46041408
Gonna need to see 'em to tell you accurately
>>
>>46041408
I'm probably not the best person to talk as i'm a chestlet extreme, but I wouldn't worry about sagging boobs unless you're losing 40+ pounds, just remember to moisturize
>>
Does anyone here recommend any healthy cook books?
>>
tfw back down to <130 over <70 blood pressure
>>
>>46041808
B-but muh Kinobody.

I've seen some people be able to cut down pretty well with it and retain mass.
>>
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>be me January 1st, 2018
>6'0", 304lbs
>eat 1200cal a day and go for walks every day religiously
>no cheat days, no mercy, no setbacks
>be me today
>253lbs

I broke the 50lb mark and its still fucking May! Next stop 200lbs!

Feels really fucking good man
>>
>>46042248
That's awesome progress, anon. Keep it up
>>
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>>46042248
It's posts like these that give me confidence. I started dieting at 243 pounds which I thought was a lot. Yet I see people start off way heavier and lose 40+ pounds in less than half a year. Right now my I'm at 230 and my goal is to be below 200 lbs by the end of the year. That seems easy compared to what others anons have done
>>
>slept like shit
>insane food cravings
why does lack sleep make you so hungry
>>
>>46037821
>fruit juice

What nigga?? Go jump off a bridge.
>>
>>46042583
>all sugar is the same

Your mind on CICO.
>>
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>tfw just went to gym
>spent about an hour lifting
>excited to go back tomorrow for leg day and cardio
A-Am I on my way, /fit/?
>>
>>46042633
You took a nice peice of fruit, wait scratch that, you took 5 nice peives of fruit and extracted the stuff it uses to reward animals for spreading it's seeds around.

You aren't supposed to be able to get the reward, (40g of sugar), without doing the work faggot.
>>
How do you guys deal with stress eating? I crave sugar and sweets so bad during finals I can't help but eat at least 1000 calories worth of cookies almost every day. It used to be fine when my TDEE was high but now this is actually hurting my diet pretty darn hard.

Started at 140ish kg now i'm at 97kg (5'10'')
>>
>>46042732
fructose is an unstable molecule and will fuck up any animals liver regardless of how or where they obtained it

there is a reason why our body runs on glucose despite there being so much fructose in the environment
>>
So I'm a bit of a pothead and I'm pretty good at hitting my cutting goals, but occasionally I like to not eat anything during the day and then eat my maintenance amount in one sitting. I really only do it once or twice a month. Anything really wrong with that long term?
>>
>>46042783
Budget your calories so that having 100-300 calories of sweets doesn’t break your deficit
>>
I'm starting all over again :(
Between January 2015 and January 2016 I managed to drop down to 91 kgs from 108kgs (6'0" // 183cm) 17 - 18yo
I'm sitting at 104 kgs now (6'1" // 186.5 cm) 20 yo
My plan is to hit 90kgs before December and get to 85kgs before March next year. I'm going monk mode now, today was my last fap (it was great btw) I plan to stick to no fap until I hit 85kgs. Hopefully I will have a girlfriend by then, but if not that's okay too.
Good luck everyone! We will all make it!
>>
>>46031938
I too have this problem. I even start to crave it while working out, that's how you can tell it's a mental issue that you have to fix or reroute. Basically replace it with something better like a gf.
>>
Anons, I just cooked a stir fry lunch

Buuuut, there is a problem. I put in the meat second, and its all undercooked. But all the ingredients (including the sauce) are in the wok now too. Is there a way I can somehow cook the meat so I don't die of food poisoning?
>>
>>46043008
What the fuck kind of question is this lol just cook the damn thing longer? Unless there's something I've missed, here.
>>
>>46043008
Your gonna die
>>
>>46043037
I dunno anon. I legit never cook except for 2 minute noodles/microwave pie lmao.
>>
>>46043008
What kind of meat?

Also

>microwave 6 minutes.
>>
>>46043369
Chicken lol.

I just finished eating it. I couldn't taste any raw bits. Hopefully I don't end up sick from it lol
>>
>>46043380
>Risky Salmonella
Playing a dangerous game there
>>
>>46043380
If it had been pork, you would have made a stupid move, but sometimes undercooked chicken can be okay. As long as it was warm on the inside.
>>
>>46043393
Yeah. I ended up cooking it for like an hour so I should be right
>>
>Probably like 400 lbs
I think ill just die
>>
>>46043446
That mindset is why you’re 400 lbs to begin with.
>>
>>46043565
Yeah, im aware. Depression has been tough recently and ive been drinking too much to cope. Probably where a lot of the calories are coming from
>>
>>46043590
have you tried treatment for the issue?
letting it fester achieves absolutely fucking nothing and actively harms you
>>
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>mfw I went down to the deli to buy some coconut milk
>attendant tells me they don't have coconut milk but they have coconut cream which is coconut milk just with less water
>take his word for it because he used to be a chef that I worked with, completely not realizing that would mean extra calories
>its like double the calories of coconut milk
feelsbadman
>>
>>46032297
Pink salt and nosalt in water. Quit being fat
>>
>>46043602
Alright heres a blog post for you
>Come down with depression in high school
>Dont really get help
>Get up to 350lbs
>Lose 120 in a year
>Get into great shape, 10 miles of cardio a day ezpz
>Depression comes back
>Get on pills, lose energy to work out
>Crave carbs at all times, drink because I feel like a robot
>Get off them a month ago, fat as shit
>Now have to unfuck everything
>>
>>46033206
I like it. Started snake diet, discovered that i love feeling empty.
>>
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>>46043634
You've done the trip to fitness before, you know precisely how to do it
You have fallen far, but you can do it, just as you have done it before

Look not at your past failures, look forward to your future successes
>>
>>46043669
Wise words anon, yeah ill get this done. Again. Fuck my skins going to be shit after this one
>>
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>>46043634
>excuses
Maybe you should just neck yourself anon. All you're doing is making excuses. We can't lose this weight for you, the only one that can is you. That weight you are carrying around with you now is literally killing you, just slowly. If you think "b-b-but I'm so hard done by" maybe just get it over and done with rather than complain on a chinese bread baking board about how you aren't going to lose weight.

Don't say "I'll start tomorrow", start today faggot.
>>
>>46043691
>reading comprehension
>>
>>46043691
Are you fucking stupid?
>>
>>46043691
Exactly this. There is no excuse for getting fat. Not being depressed no "muh genetics" none. People get fat because they eat too much/too many calories in not enough out.
>>
>>46043772
Its almost as if some people eat too much because they are depressed. I don't understand why you are having trouble putting this together
>>
>>46043794
C O P E

Take some fucking responsibility for years of poor decisions and stop pinning it on the fact you were sad.
>>
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>>46043820
you're being retarded on purpose, aren't you
nobody could be this dumb
>>
>>46043832
Probably just has never had depression or some shit. I think hes being obtuse on purpose
>>
Since since I lost 20lbs and found out how easy it was, I now judge fat people so heavily. I still have much more to go though but I keep thinking "wow how lazy all he has to do is stop fucking eating as much like I did."

The probelm is that I'm still turned on by fat girls because my brain has been hardwired to think the only girl I could ever get was a fat girl. I've never been a 'normal' weight adult before.
>>
>>46043832
Anon. Take a good read here of your original post. Not once did you take responsibility. You shifted the blame saying "it was my pills fault, if it wasn't for Depression this wouldn't have happened". Bullshit. You let it happen, you overate, you made the conscious decision not to work out. Sure, those pills might have been an influencing factor, but they didn't stuff your face with food. They didn't tie you to your bed so you couldn't work out.

>>46043634
>>
>>46043868
That anon isnt me lol. If I can go from working out every single day, maintaining my weight for four years to complete 180 after getting on those pills (with being weight gain one of the most reported side affects) I think it is fair to say you are being argumentative for the sake of being argumentative and have not gone through what I have and have no idea what the fuck you are talking about
>>
>>46043868
>>46043893
To add to that, please explain why I am feeling much better and motivated to get back into shape after quitting the pills cold turkey.
>>
>>46043893
>>46043905
So you think the pills made you gain 100 lbs? Not you eating too much? That’s not how science works.

They may have made you have more cravings but in no way did they make you eat over your maintenance. That was your choice.
>>
Been on keto diet for a week. Still having the same amount of weight loss prior to being on this. Is it even worth staying on track? 180 down from 200 in about 3 weeks of around 800 calories a day and an hour of exercise.
>>
>>46043926
Obviously my obtuse anon, the pills do not have calories in them. Is it not fair to say that those pills can put you into a completely different mindset where apathy and feeling like a zombie might lead you to making some stupid fucking decisions? Have you ever been on them?
>>
>>46043946
>the pills MADE me make poor decisions

No, they made it easier to make bad decisions but ultimately it’s YOU who make the choices. You’re really no better than people who blame their genetics.
>I had no choice my pills made me fat
>I had.m no choice muh genes made me fat

You’re never going to make it with this mindset. First you have to own up to your poor choices and face it like a man instead of shifting blame.
>>
I just made my goal of losing enough waist size to fit into an old suit to save money for a wedding I'm going to. Do I continue my ADF or eat a cheat meal tomorrow where I'm supposed to fast.
>>
>>46043852
Yeah, I am being obtuse on purpose. People shouldn't make excuses because they made poor life choices.
>>46043893
>>46043905
>>46043946
There are at least 3 of us "obtuse anons". Just as a gun doesn't kill people, neither do pills order food for you. You were the one that made the conscious decision to eat. Not the pills. Someone didn't take control of your body and order "two Number 9's, a Number 9 Large and a large soda", it was all down to you. In fact, you even knew that the side effect of these pills was weight gain, so you should have been monitoring it like a hawk, which is even worse, because you didn't.
>>
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46043976
it should be a bannable offense to be this fantastically retarded

to be incapable of comprehending the fact that pills specifically designed to alter brain chemistry would alter someone's thought patterns, and thus actions
>>
>>46043976
>No, they made it easier to make bad decisions but ultimately it’s YOU who make the choices.
Why are we having this argument? I am not even disagreeing with you. Yeah it is my fault, but certainly the pills had helped me slide down that slope. Lexapro or never ending chronic depression didnt make me down a 6 pack of beers, but certainly made it easier too.
>>46044000
I doubt there are three of you. I switched medication every 5 or so months to help fight the weight gaining
>>46044003
Thats what I dont get. I went through 4 different types of anti depressants in two years. That shit will really fuck you up.
>>
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fuck. i weighed myself today for the first time since i moved 6 months ago. i'm 6'6". went from 270 to 342 in 6 short months. posting to shame and motivate myself into getting back on track. feel like i'm dying after 30 minutes of cleaning my apartment. anyone else in the 100+ overweight club?

nice links. losertown is helpful. MFP won't really help you anymore if you want to plan to lose more than 2lb/week.
>>
>>46044052
>that gif kek
>>
>>46044052
>MFP won't really help you anymore if you want to plan to lose more than 2lb/week.
Also, I don't think losing more than 2lb/week is very sustainable/healthy anon. You should probably aim for a maximum of 2.2lb per week at most.
>>
>>46044124
Not that anon, but I dropped around 45lbs in a month. Fuck that was awful
>>
>>46044124
lugging around 130+ extra pounds isn't exactly healthy either but i get what you're saying. realistically i plan to eat 1500 calories and do a bit of elliptical exercise and light lifting 3-5 times a week. nothing too intense. if i end up dropping more than recommended, i can live with that.
>>46044134
what was bad about it? i've lost weight in the past way too quickly as well, i can't remember any particular negatives other than the whole gaining it back more quickly thing.
>>
>>46044134
>>46044158
Most people tend to put that weight back on is all. If your trying to lose like 6lb a week or something, you'll probably put it straight back on is all
>>
First morning in 6 weeks I felt demotivated to go running, I did it anyway but I'm not sure I'll keep that up if it stays like that. How to regain motivation? I'm almost ready to drop running entirely because I'm not sure it does anything compared to just dieting at 1000kcal deficit like I've been doing.
>>
>>46044052
hahahahahahahaha
>>
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>>46044372
>>
>>46044388
I was laughing at the gif /f/anon, don't be so sensitive.
>>
>>46044238
You're getting this info from what, personal experience? Why the fuck would you immediately gain it back? Just adjust to your new tdee.
>>
I can't stand it anymore, I always start a diet, lose like 40 lbs and end up gaining it all in a month by eating like a retard.
Just had a fucking pizza and coke which I ordered out of nowhere, it's happening /fat/ I'm gonna start eating like a pig again I better kms
>>
>>46044466
Losing weight at first is easy. When it goes to 1-2 pounds a week is when it gets tough. Go on losertown and remind yourself what you're working towards bro, you will make it if you actually try.
>>
>>46044466
you know it only gets worse rather than better when you give up control, anon. tomorrow is a new day. i'm in the same position btw, we just gotta get back to saying no.
>>
>>46044388
I-I want to bully you.
>>
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>>46041371
>protein:160
>carbs:210
>fat: 46
Meinem "macros". Wie gehts?
>>
>>46044466
How do you gain 40 lbs in a month LMAO
>>
>>46044547
>like 40lbs
I think he might have been exaggerating a bit anon. I don't think I could put that much on if I literally went man vs food every day for a month
>>
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>>46044547
assuming average TDEE, eat 3 of these a day every day for a month
>>
>>46044597
That's some high tier bulking
>>
>>46044535
mir gehts gut
>>
>>46042052
How to Cook Everything (revised version)
Joy of Cooking
>>
>>46031938
Read Brain Over Binge
>>
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>>46044597
>Crustaceans
>>
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>bitch tits finally shrank und are no longer noticable
>>
>>46044905
What height/weight? I can't wait for this to happen.
>>
>>46045005
88kg/191p @ 187cm/6"1
But my body is distributing fat very evenly. Almost had no stomach when i was still at 96.
>>
What do you guys do when you stall? Been stuck at 98kg for ages
>>
>>46045655
eat less
>>
>>46045655
You just dieting or doing some workout?
>>
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>>46045703
I'm eating 1900cal per day and walk 50km per week, I used to run which helped but I have a collapsed arch so I get debilitating pain after about a week of running

I'm 6'5 98kg at about 19%bf if it matters, down from 130kg since Jan 2017, I lift too
>>
>>46045766
>I'm stalled what do
>I'm eating 1900cal per day
r u havin a giggle?
>>
>>46040723
Kek
>>
>>46045766
Might be just gains hiding your weight loss?
I had this once in a while. Only noticed because my fatass schrunk while i was hovering.
>>
>>46037760
That's the point. It's genetic. Genetics have fucked me up real good.
>>
Please help me bros
how do you defeat psychologically induced overeating?
I often just get this rush to eat sweets (mostly chocolate) without thinking about consequences because i can't stand the craving. It's like im being obsessed for a short moment until i grab the sweets
i was overweight pretty much all my life at least from how far i can remember it and am now at 135kg
when i try doing sports it just hurts like hell
my feet easily start to hurt a lot just after a short time of walking and when i bite through the pain and go cycle ot wander up a small mountain i have horrendous sore muscles after that. many say sport makes them feel good but i just can't believe it if everything you do hurts so much.
>>
>>46046057
Start meditating, faggit. Look it up, and to it every day for bout 20 minutes.
>>
>>46046057
So don't put yourself in situations where you can sabotage yourself? Don't have any junk food in your home, don't go down the candy aisle, don't drive to fast food restaurants, and the longer you abstain, the sooner you are to extinction of those yens.
>>
>>46046057

well, coming from someone who does boxing 5 times a week, at first it does hurt, a lot. Trainings are not an enjoyable experience at all the first few weeks, you just gotta bite the bullet. What did keep me coming back was the rush I felt once the training is over, it's pretty much like a high, and also feeling myself becoming stronger and more agile. Later, it still hurts to some extent, but not NEARLY as much as in the beggining, and the training part itself becomes enjoyable (not every single time, but more times than not).

You just gotta bite the bullet and start, be consistent regardless of the pain, turn it into a normal routine and you will find enjoyment in it more and more. All it takes is patience, consistency and determination, anon.
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>tfw you have to keep buying new clothes every month because you keep losing weight
At least I can fit into a L-XL now but now I have to sort out my closet again.
>pic related me now @225
>goal is 190
>>
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>Goal is 1500 kcal/day
>Average around 1800 kcal/day instead
FUUUUUUUUUUUUUUUUUUUUUUUUUUU-
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>>46031982
Tea, coffee, soda water, diet coke
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>>46046260
>diet coke
Never gonna make it.
>>
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>25kg lost
>Only 5-10 more kilos to go
>lmao1pl8 on squat and almost the same on bench
>Will probably make it in time for the summer

Feels good bros. Keep it going and don't give up, even if you fuck up once.
>>
10 weeks and -10 kg, is it doable?

Have a con coming up in July where I'll meet many old friends. Not gonna be thinner than last year, but fuck, not gonna be fatter either.
>>
someone make a new thread
>>
>>46047047
no u
>>
I was 151 down from 162 (5'7 F, goal weight is 130), but I've been cheating way too hard on the weekends these past couple weeks and my work friends keep on pressuring me into drinking with them.

I'm back up to 154 now. I'm a little discouraged, and REALLY disappointed in myself because I'm recognizing that I'm starting to fall off the wagon again.

I'm not going to give up though, I just need to learn how to say no when I have ample opportunity to cheat. I can't let myself gain all the weight back.
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>>46046954
Not 10kg of fat but if you count water and such, yeah, it's doable. But loss is loss, so get to cutting, fatty.
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>>46046954
Do your best, Tachibana-sensei!
>>
New thread

>>46047206
>>46047206
>>46047206
>>46047206
>>46047206
>>46047206
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>>46031883
I'm below 230lbs for the first time in years. Wooooo
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>>46046954
Cardio and 500 calorie deficit daily and it is very doable.
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>>46046954
Fast for 2 weeks
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>>46046166
Nice. Keep going




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