Who is /fat/ for?For heavy hitters who are working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.Join our Fatty Contest: https://www.fattycontest.com/>What do I do first?1. Read https://physiqonomics.com/fat-loss/2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy3. 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.php5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros), LoseIt (great for both), or Waistline (FOSS).>Now what?Count calories, all of them.Eat about 500-1000 less calories than your TDEE.Buy scales, be accurate.Learn to cook. Try to stick to lean protein and green vegetables.Eat a lot of protein. 0.72g per pound of goal lean body mass.Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.Lifting weights will keep and gain muscle mass and lose fat much quicker. No lifting results in the body eating away muscle AND fat.Drink more water.Read the /fit/ sticky: https://liamrosen.com/fitness.html>DON'TEat refined sugars, they're terrible for you regardless of calories.Eat processed foods.Drink your calories (alcohol, soda, Starbucks).Freak out over a weight loss stall. Plateaus can last up to three weeks."Reward" yourself. Cheat days cheat only yourself.>Other resources:Loose skin, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faqPrevious: >>77042903
>>77047338I'm underweight (anorexic) but my face is still so fat. I've always had chubby cheeks despite always being slim and I hate it. I can't seem to get rid of them. I can't lower my calorie intake anymore but I don't do much exercise aside from walking for about an hour a week. Would exercise help? I get enough sleep and drink lots of water so I can't see exercise helping more because I've already got little fat, I'm just sedentaryAlso is this kind of breaded fish good for you? I have it with some gravy on top (because I don't like the taste) but if it's not good for you anyone then there's no point in me having it.
>>77047367consider using a scalpel to remove your cheeks.
>>77047367did you see a doctor?maybe the puffy cheeks are caused by a medical condition.
>>77047380I’ve honestly thought about buffalo fat removal so many times but I’ve heard it only makes you age faster in the long run which I want to prevent but I can’t stand looking so fat. >>77047400I haven’t but I’m not sure if I do. My fingers are pretty chubby too but I think it’s just because I’m small and don’t do much exercise outside of short walks.
>>77047415do it and also get a bunch of botox with lip fillers. it looks great
>>77047415>chubby fingers>fat face>thingo see a doctor.
>>77047462Stop replying to him. He has body dysmorphia. If he's anorexic like he says he is, which nobody has any reason to doubt, then what he's describing is not the reality.
>>77047367What's your race? mongol dna has that puffy face as the base.
>>77047620>>77047574
Big progress for the first month of the rest of my life. Went from obese to 9lbs under. Definitely noticeable changes - would recommend long term fasting but don't fuck up the electrolytes like I did.
>>77047653fasting?
>>77047673im retarded, you literally posted the calories. ignore me
FattyContestBostonBeachedWhale366lbs5'10"Only 2lbs lost this week. Not sure why, my caloric deficit was the same. But my pants feel a good deal looser in the thigh area so maybe something was going on.My face continues to thin out a bit, belly looking smaller. Really sick of the jiggly ass upper arms though.
176.0How many calories does a fish oil pill have
>>77047888Like 50
>>77047864>Really sick of the jiggly ass upper arms though.Maybe you shouldn't have gotten to 400lbs then
>>77047995Yeah, I know.My starting weight is 424 but I didn't join here until the 400 mark. 58 pounds down so far, long way to go. It's just seeing my upper arms sometimes demotivates me so I constantly wear long sleeves.
I'm in my first cut and I'd like some advice. I've been lifting weights for 2 years and gained fat toward the end of that. I was about 25% body fat.Started the cut mid November, now at 2.5 months in I'm down to like 18% I think. Feeling pretty good about things overall since my lifts have stayed almost the same but how long until I hit 15% ? AI says mid to late march and I know 18->15 is slower than what I've done so far. Also, I was recommended (by AI again) to go on a bulk up/glycogen refill week after sitting at 15% after 2 weeks. bulk level calories. This sounds good to me because I've definitely lost a lot of muscle size in terms of glycogen, but I hope I won't undo some of the cut.This is the crazy thing, it says that after that refill week, I can slowly build up to maintenance calories and not gain fat back at all. I'm very sceptical of this and I would appreciate feedback because it seems bunk, but what do I know.
>quit vaping cold turkey a month ago>appetite is insane, gained like 6 lbs>miss how easy it was to cutDo I hop back on for the last 20 or so lbs of this cut?
>>77048053This is /fat/ not /cut/ retard.
>>77048053You'll gain weight during the refill because you're above maintenance calories and will continue losing weight after if you're below maintenance calories, what's hard to understand?
>>77048060/fat/ is for weight loss, anon wants to lose weight, simple as. CICO doesn't stop working when you're taller than you are wide.
>>77048060I can't find any /cut/ thread>>77048062I lift 4 times a week and walk plenty, so I was under the impression that the extra calories (in the form of carbs) would contribute to glycogen storage and pump my muscles up again basically. It's crazy how much they shrink a couple weeks into a cut while regaining most strength.Maybe I'm wrong here but doesn't adding muscle building change the dynamic slightly away from "fat on fat off"
>>77048072fatties are supposed to workout too and most advice is tailored to some non-zero cardio and resistance training, if you just fast all the weight off you end up skinnyfat
>>77048053Cut on higher carbs, carbs are muscle sparringYou dont need to bulk to refill your glycogen lol
I'm farting a lot rn
>>77047653How were you able to pull off the 10 day stretch there? When I tried to extend a fast beyond 4 days day 5 was COMPLETE SHIT, headaches, weakness, ended up not being able to sleep that night, etc. and I woke up even worse day 6 so I ate immediately. Strat?? And hunger was not the issue, it was all the other problems.
>>77048136there was an anon who said he slept better while faster so i guess it was him or he has the same anomaly.
>>77048136Electrolytes but also fasting is a meme
>>77048053idk if you're even legit 18% bodyfat.are your top 2 abs defined? how about the center 2?but in all cases, cut until you see youe abs in any lighting (that's 15% bodyfat) then eat at TDEE while maximizing protein and lifting.
>>77048058>Do I hop back on for the last 20 or so lbs of this cut?depends on what you want more, losing fat or keeping your lungs healthy.
>>77048179losing weight
Being fat is a curse
Day 2 of omad and I had stinky ass diarrhea. Happens every time I do this the first week or two I cant tryst a fart or ill shit myself.
>>77048207then just return to vaping
>>77048225
>>77048058nicotine isn't good for you brofind another method to manage your hunger
>>77048451being fat also isn't good for you, nicotine put a man on the moon and none of those guys were fat
>>77048457nah it was cocaine
>800kc dinner>over a pound and a half of volume>all delicious, savory goodness
>>77048539post it, faggot.
>>77048550OK>sweet potato>carrots>chicken>>bake covered for 30 minutes in one cup of better-than-bullion>1 cup meadfor optimum nutrition swap the mead for 2% milk but it's Friday night and I logged the calories so it's fine
I've been eating almost nonstop for the past 12 hours
>>77048643well don't do that retard
>>77048643i did that yesterday, and so today ive eaten nothing
Wish me luck for a woosh tomorrow before weigh in, I fear ive been stagnate this week being stuck inside
>>77048690Pseudoscience retard shit
>>77048690instead of weighing yourself once a week and hoping for luck on the inherently noisy weight measurement why don't you weigh yourself daily and track the average
>>77048710Hoglogic never fails to amaze me. Don't confuse the portly porcine poster.
>>77048690good luck, anon!
>>77048710weight's a silly method to do it. Here's one that will make you feel better: pick a shirt you own that's too tight for you. Put it on once every few days. You'll notice it feeling less and less tight over time. Eventually it'll fit. If you're still fat, rinse and repeat. I do this with a couple of my sport coats and it's great motivation, far better than numbers on a scale.
>>77048106Broccmaxxing?
DO NOT SUPERSET WIDE PUSHUPS AND TRICEP OVERHEAD EXTENSIONSOW OW OW OW
>>77048556Absolutely based dinnermaxxer
oh yeah I'm gorkin it
>ran out of meatballs, do just had salted cabbage for lunch>also has to do grocery shopping>come back to several crepes mother made >inhale them all >next day>weight gain: 0.3kgOuch
>>77048827>supersetting two excercises that both target a very specific muscle group…yeah dude that’s obviously gonna hurt what’d u expect </3
Being fat and curvy is so annoying because everyone and their mother acts genuinely devastated when you lose weight. Like yes me being healthy is more important than having fat tits and ass get over it????
Fatty Contestwirehead78.8kg
>>77048992post pics, faggot. curvy means hourglass body not chubby.
My calves are crazy tight and my toes hurt after my patented fat fucker losing weight power walk.Any tips or just toughen up and deal with it fatty?
>>77048992I dont think your mother is worried about tits and ass. Seems more like typical american distorted perception where if you can see any bone at all it means you are at risk if dying from starvation within 72 hours
>>77049119>calves are crazy tightstretch them. look up stretches on youtube.most people have tight calves.>and my toes hurthow the fuck does this happen? what hurts exactly?
Fatty Contest TheObeseBrit 198lbs
weekly weigh in donetwo weeks(well 16 days) eating the same shit every single daytotal weight loss: 7.5kgactual weight loss without water weight: at minimum 3.1kg pretty happy with those results will continue autistically sticking to the current diet for 2 more weeks and then adjust it a little as I have identified some minor issues
Fatty ContestName: Dzonathan GavertWeight: 91.2 kgOverall Progress:https://tinylink.net/1JdoyMotivational Song of the Day:https://www.youtube.com/watch?v=AFLu-g6z8S8
>>77048992>me being healthy is more important than having fat tits and assSource?Big if true.
>Finally saturated with creatine and the scale is dropping againLets goooo!>>77047888Most are listing it as 9 or 10, oil is high in calories but you're having such a small amount it's not that dense.
Fatty ContestLeanAndStrong85.2kg
And how I got the sweat. Incline walk, bros, its the way, just saying.
>>77048136It was going well until day 8. I stopped being hungry around day 3 but after day 8 my stomach just hurt periodically and it was impairing my sleep.
Fatty ContestPortuFat99.8kg
Day 31/60 of my water fast. And so we begin the final half of this shit. >>77048136>headaches, weaknessCommon issue of not being hydrated enough when fasting. And hydrating includes getting all your needed electrolytes, not just drinking water. An easy way to tell if you're not getting enough is having dry mouth constantly. >not being able to sleepA common thing with fasting is getting less sleep. I counteract this with dude weed lmao, makes me snooze fast and long. Some people also take melatonin (don't do the sugary gummies obviously) to help with sleep as well but I've never tried it..
>>77049467>Day 31/60 of my water fast.No one believes you
>>77049472Ok
>>77049476Ah you're the OK schizo, makes sense
>i'm some random schizo that you maybe made up or somethingOk?
>>77049480Whatever helps you cope OK schizo
>>77047338Bought a road bike for cross-training. FedEx has delayed it by multiple days and says it's still stuck a full state over. Feels bad man
I keep telling myself I need to wait until I lose the weight to find a girlfriendis this just retarded anxiety cope?
>>77049564Depends on your life circumstances
>>77049564Kinda but taking care of health and your appearance is a confidence booster and shows that you take care good of yourself which is viewed as a positive traitDoesn't hurt to do both at the same time
>>77047338Even when I do lose the weight, I still will only have a 4 pack at bestIts over
Bought a treadmill or a walking pad or whatever you want to call it. Been at it for two weeks and bet my neighbours downstairs are loving it. They should consider themselves lucky that I'm too fat for jogging.
>>77049621Did your apartment not have a gym?
>>77049628Most don't
>>77049564youll be able to score higger if you're not a fatty but it's not a requirement.if you're not a landwhale, just get one now.
>>77049578elaborate
>>77049653Defeatist mindset
>>77049653GeneticsSome people have very clear separations between each ab muscle, some don't
>>77049621should have gotten a stationary bike.
>>77049117I’ve lost most of the weight now, I’m referring moreso to when I was at an obese class II bmi, so many people would tell me I didn’t need to lose weight because I have an hourglass. I still have an hourglass just. . .smaller and my extended relatives keep commenting on how skinny I am (for context, my family’s west african so being chubby and curvy is a sign of beauty but still). People are weird
0,1 kg down today
>>77049564Having a stable well paying job and an active social life are far more important factors than your weight.
>>77049348my elliptical has the same software and LED display
>>77048822it's the onions I reckon
>>77049732>my family’s west africanpost Moroccan tits. NOW!
how do you manage the urge to eat bullshit? i'm trying to build up discipline by resisting the longest possible each dayDo you think building up discipline (kinda like a muscle) is a good way?
>>77049837I'm glad you found your way here from /adv/. Personally I count calories to confront my self with how many calories are in bullshit, prepare mentally before I hit the supermarket to prevent buying bullshit in the first place, if I do buy bullshit I only buy a small amount (like 1 beer, picrel), and I don't order takeout but prepare all my meals myself.The urge is still there but this helps me manage it.
Fatty ContestAwooga184.2lbsLosing four days of walk time nuked my week. But ill take my 4 ounces
>Epstein files comfirm 4chan has been under Jewish control since 2011When do you think /fat/ was compromised?
>>77047338I had a dream last night on me pigging out on chocolate pastries. I haven't binged on anything or eaten any kind of snack, candy or dessert for 3 months now since I started losing weight againThe dream was over but the disgust with myself lingers still
>>77048058zyn
>>77049925I hate having a pig brain
>>77047338This weight loss thing is so fucking easy when you just stop drinkingI miss beer so much bros
>>77049943Beer is a cancer on this world, being sober is kino.
>>770499212009
>>77049943I'm glad I live where beer is shit, otherwise this would be so much harder for me.
>>77049945>feel like shit>drink an alco bevvy>don't feel like shitI don't have an alternative that isn't permanent.
>>77049925It's happened to me too. It's usually pizza.
>>77049952>Be sober for long enough>Realise you don't need beer to not feel like shit>???>Profit
>>77049954I drink maybe 4-5 beers a week. It's basically medicinal.
>>77049957>Excuses
>>77049925For me it’s loaves of bread.
>>77049961It's not the beer that's making me feel shit, you silly goose.
>>77049837Building discipline is good but to avoid eating bullshit you need to 1 know what is not bullshit and eat that 2 in appropriate amounts. I do this by deciding the portion sizes for the meals in advance and by not having any bullshit in my house in the first place. If you have a plan that is retardproof, discipline isnt required.
>>77049788Nordic track? Thats the brand my treadmill is
>>77049204>esl takes an idiom literallylol
I've never lubed my treadmill what am I supposed to do bros?
Fatty ContestAngloSperg260
>>77048992Post your fat tits and ass
>>77050021Lube it
>>77050027But I’m a man
>>77050034YWNBAM
