>Who is /fat/ for?For fabulously flabby fatties 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://old.reddit.com/r/loseit/wiki/faqhttps://f-droid.org/packages/fr.shiningcat.simplehiit/Previous thread: >>77333403
WEAREALLGOINGTOMAKEIT
>>77336810Miku is as always the voice of reason
i hate fatties so much its unreal
>>77336856>t. 350lbs
>>77336856Hey buddy I think you got the wrong door >>77333830
At what weight did you transition from walking to running?
>Started a new job>Standing, walking around and lifting heavy shit for the entire shift (7.5hrs)>At least half of my colleagues are overweight>Some have been there for decades
>>77336865When I moved out of Obese (Class I) into Overweight
>>77336865200 lbs
>>77336875there's no job or workout plan you can't outeat
>Start walking everywhere to lose weight>Instantly plagued with foot problems and shin splintsHow the fuck do I get moving again, I’m sticking to a 1600 Calorie OMAD that is mostly chicken but as soon as I start walking for even 30-45 minutes at a time my legs start hurting and the next day my feet are swollen and tender meaning I can hardly walk for the next few days
>>77336905Stationary bike?
>>77336905If you're walking also to get around places consider cycling since it's low impact
>>77336875Get a comptia cert man
Lean is law?
>try to eat at maintenance while lifting>gain a kilohahahaha lol lmao
>>77336946That's muscle
>>77336946thats water weight
I'm close to being two months at maintenance now. It's a challenge for sure.No wonder I balooned up initially.I only need to look at food and gain weight
how the fuck does a simple small bag of plain frozen vegetables have 300kcal?? what are y'all smoking
>>77336985a kg isnt small
>>77336987it was a 300g bag
how the fuck do i cook frozen chicken fast in a pan
>>77336970Maintenance is the part most fatties fail at. Anyone can lose weight, keeping it off is the nearly impossible part.
>>77337039No one really talks about the maintaining part of the diet after
>>77337054I have a deep respect for the fatties who keep posting to fatty contest even after they make it. So many fatties hit their goal weight, go silent, then reemerge years later 300+lbs again.
>>77337034What i usually do is run it on water for around 10 minutes so at least it's not rock solid, oil in, lowest setting and press it with weight, the weight is the key here so that it's cooked evenAnd just periodically check it until it looks alrightAlternatively i heard air fryer is good to cook chicken from frozen
I ate some way too strong peppermint leaves yesterday and had terrible diarrhea and its ruining my day today
>>77336985Let me guess it has peas and corn in it, right?
>>77336875As someone who works retail, you get really really REALLY bored on those shiftsGuess what your surrounded by that lights up happy chemicals in your brain and alleviates boredom? My suggestion: try to buy some open ear earbuds so you can still hear what's going on around you and either whack out some podcasts or an audio book (I don't really recommend this becuase its hard to focus, maybe something light and easy to follow) or just some music.
am i doing good /fat/ bros?
>>77337181yes... don't tell me those are bad too
>>77337191There's a reason all body builders invariably eat a diet consisting almost entirely of skinless chicken breast, lean ground beef, and broccoli. Everything else is sub-optimal.
>>77337191No, they're not bad, but they are starchy or vegetables, So they're going to have more calories than, say, a medley of cauliflower, broccoli, and carrots only.
>>77337219what about pigging out on lots of cauliflower? checked the kcal and it's less than broccoli. broccoli makes me want to vomit desu
>>77337187If your weight is going down, you're making progress. Congrats.
I have never eaten broccoli...
>>77337228fuck me, eating healthy is hard. life felt like a dream when i didn't have to count every single calorie ffs
>>77337236Good news: low-carb without calorie restriction is more effective than calorie restricting with carbs.
Go away Keto man
>>77337230you can replace broccoli with any cruciferous vegetable, they're mostly analogous, broccoli is just the most widely available. You local grocery store probably won't have Mizuna, but it will almost certainly have Broccoli.Same goes for skinless chicken breast and lean ground beef, you can substitute any lean protein, its just chicken/beef is usually more available than turkey or tuna.
I decided I'm never gonna eat wheat-based products again. Somehow they are like crack to my brain
>>77337191Remember high fructose CORN syrup?
my resting heart rate is now close to 60 i think that fucks with my weight loss
10 months and 87 pounds down. 30 pounds to go. People are telling me I need to slow down. Fuck no
>>77337344good job. Its like they tell you to diet for years then when you start dropping they try to shove cake in your face
>>77337338If you gain more weight you will lose weight easier
>>77337338My resting Heart rate is 49. Git gud.
>>77337344Thats amazing progress
>>77337354Thanks. Yeah thats what it feels like. And I dont want to post my face online but the change in face is so striking. I had so much fat on my face and didnt realize it until I saw the before and after. And this is with 30-40 pounds I can lose still until I am hopefully 15ish% body fat. I have my first dexa scan in two weeks so I can do the lean body mass calculations.
>>77337344>>77337363Height? Weight?
9 more workouts till goal Keep grinding
>>773373735 ft 10 in (177 cm). Started 293 lbs but was 282 lbs in the left of that Pic. I am now 204 lbs (92.5 kg). Based on tape measure method I am 26.5% bodyfat. I am loaded with creatine fwiw.>>77337359Thank you
>>77337374What's the next goal?
>>77337386Currently my goal was to complete 60 workouts following what I am doing. After that I want to reach 180lbs long term which I expect will take 12-16 weeksI am around 200 now. What come after that I'll see but I want to focus on one thing at a time to not get ahead of myself and lose my motivation or lose track
>>77336865I've been doing some light jogging at 380 lbs but I am playing with fire. I do have a fair amount of muscle in my legs from periods of my life where I was lifting and losing weight, but I've fallen off the wagon and regained probably fifty pounds.I will go on a four mile walk, jog a quarter mile and walk a quarter mile until I'm too tired to jog anymore. It helps that the trail I use has pylons to denote every quarter mile.
>>77337419Do not jog at your weight
Explain yourself.
>>77337424shaming him wont do any good, it'll just make him not want to post here
>>77337422My joints feel fine so far and I take a few days in between jogging sessions to let my joints recover just in case.
>>77337425I hope both he and the faggot who keeps posting about him (totally not him btw) stop posting here. It's cancer that needs to fuck off.
>>77337425GOTTA EAT BIG TO GET BIG C'MON
>>77337245No it's not, you "accidentally" eat less... That's it.
>>77337344Tell them to fuck off and then take their bitch cause ur face is crazy and is mogging theirs now fucking hos
>>77337431Wrong.>I expected that even though I was eating 2500 calories a day, an increase of 500 calories a day for me, that I would not gain much weight, I already knew that eating fat and protein doesn't make you fat.>The biggest and most unexpected change was losing so much body fat in the 30 days. I lost 19.6 pounds by the end of the monthhttps://ketogasm.com/the-bacon-experiment-interview/
>>77337344Very nice brotha, proud of you.
>>77337419Be careful blud but also great job
>>77337338You're worried about the wrong thing and it's better to lose some calories from a lower resting pulse than to be sitting there at 90 bpm because your heart can't pump blood efficiently.
>>77337440All this shit is complicated and not true all you need to do is count your calories and stop crying
>>77337425That'd be a dream. If he took the ketoschizo with him this'd be paradise.
>>77337446Unlimited calorie low-carb works better than restricted calorie with carbs.
Have a cousin on ozempic. He started at 240 pounds two years ago and as of last Christmas got to 195 pounds with clearly fat left to lose and still hasn't lost anything since then. He doesnt want to get off it because he hasnt learned to put down a fork i guess. Already beat him not being on ozempic. Glad I didnt get on it
>>77337451>2 years>45lbslmao
>>77337453Right. We had dinner with the whole family. I lost 95 pounds in 1.5 years and am now a healthy weight and ate a ton of food cause I know how to plan now and he gets full after half a plate of food. No idea what he is doing.
>>77337457probably a combination of eating calorie dense foods when he does eat and sedentary lifestyle if I had to guess. you know your brother better than I do.
>>77337463Cousin. I see him rarely but thats probably it. The crazier thing to me is just not getting off of it if it isnt losing him weight. Who knows the long term side effects.
>>77337466I don't know how to read sorryProbably deluding himself with sunk cost fallacy
Fatty ContestHeavyTrevy226.2i begin again
>>77337466Shrödinger's fattie.
Keep on keeping on bros wagmi
I'M GOIN ALL IN ON CICO
Is it true that losing fat gets a lot harder below 20%?I'm at 21% right now from around 29% and it hasn't been that bad, looking to get into 15% and i heard all sort of metabolic defense thing kick in around this area
>>77337556Post body
>>77337357let me guess, you're a big guy, right?
>>77337561For you
>>77337556depends on many factors: how much muscle you have, how active you are, age, training age, etc
>used up all of today's and tomorrow's caloriesit's over
I decided to try the other Cardio machines not just the TreadmillSpent 2 minute on the Incliner and my Knees started to hurtSpent 1 minute on the Stair Master and my Knees started to hurtSpent 30 second on the cycling shit and my Knees almost explodedI guess I'm stuck on the Treadmill
>>77336810Thank you shittily drawed Miku, you right.
>>77336864
>>77337575it seems you're quad dominant. you have weak/inactive glutes so movements that require glutes participation are only done by the quads so tendons do a bit too much.can you actively squeeze your butt and feel it?
>>77337571>cheeky fast tomorrowwill do you good
>>77337583I can squeeze it and feel it
>>77337575There's the row machine too, madman
>>77337589I didnt see onetho I totally forget about itor what even it looks like
>>77337588do you feel it engaging while climbing stairs or going up an incline?
>>77337586i really need to. i will give it a go.
12
>>77337457I work at a company that sells GLP1s - We have a lot of people on Maximum fucking dosage still overeating.The problem is that people don't understand how it works - GLP1 doesnt melt your fat, it just makes you nauseous and feel full so you don't want to eat as much. So its essentially... CICO.The problem is that people hop on it thinking its like a plastic surgery - you just take it, do your standard life and lose fat magically. It's not like that at all. You CAN overeat while on it, you are just "forcing yourself" to do so, but some people don't know another type of life so they still do it. They made no plans to lose weight, don't count calories, dont eat healthy, they just do whatever they did before except burp more and expect it to work "eventually".Meanwhile I have been on Mounjaro 5.0mg (the second out of 6 doses) for like 5 months and havent went up to another dosage because I'm legit at 1000 to 1200kcal a day. I genuinely don't understand the effort you have to make to stay fat on GLP1. It's an actual feat, and you have to imagine they would be like the gifs in FPH is they weren't on it.
feelin so fit r.n. wcgw?
doing my exercises and morning walk. i figure the best i can do right now is dieting and light exercise until im way lower
i will jump on metformin thoughts?
>squeeze fat roll>its noticeably squishier and less dense than it used to be
>>77337631the diet is working
struggling to go below 24 BMI
>>77337630>i will jumpPressing 'X'
>>77337699lmao
>>77337699is this big bean thing real? asking for a friend
>Shit four times this morning>Stomach suddenly looking a good deal flatterWoah...
>>77337699dis nigga eatin bean
>>77337793>He's not eating beanGod gave us bean to make sure we can poop.
> been looking into bodylift/tummy tuck after losing about a 100 pound for close to a year now>all the good result are because the guy was at a pretty low body fat%, if you do it in when at 20%+ like a lot of guys do, it look like shit.GOD, I thought I was finally done with this BS but nop, I hate my past self so much.
>255 lbs to 175 in 10 months>stalled at 175 for 3 months now>went nuclear and decided to do a 5 day fast + 2 day binge day (3k cap) First week wasn't so bad and I finally broke 170 lbs. 150 lbs here I come.
alright i promise i'll go out for a 5 mile walk... tomorrow
>>77337344good job anon!!! i love your gudetama shirt toovery basedhope to see more updates on your journey in it! makes me wish i'd done the same lol
>>77337769giwtwm
how much of a weight gain/plateau should i expect if i started exercising last week and also started taking creatine?
i decided to just make icecream everyday from now on.it has 50g of protein for 400 calories (roughly, 150 from protein powder and 250 from milk salt, xanthum gum and stevia has almost no calories.) It's very filling.It's really nice, i recommend itjust don't put more than 1/4 teaspoon of xanthum gum or else it tastes gross
>>77337951its like 90 degrees where I live maybe I should do the same
>>77337817much less skin will also be needed to be removed and skin can actually heal better at lower bf%
Welp, it’s a fasting day
went on 2 walks today ! feelsgoodman
>>77337951I've been eating a quart of ice cream a day for almost a year now
>>77337951do you have an ice cream making machine, or? (i'm not sure how this process works)>>77338026good job anon!>>77338009good luck, you can do it!
>>77338037yeah, but you can always do the plastic bag trick to make icecream
After fasting every day for 26 days straight, I'm blown away to find that fasting gets easier over time. At first I was like fuuuuck, now I'm like... well I barely think about the fact that I'm fasting. Shits insane.
>>77338037Based replyer
>>77337822Very nice. Congrats>>77337951Ninja creami?>>7733800950 hrs of fasting today eh?>>77338026That's a lot of walkin>>77338037I'm copying you haha
>>77337599How do you prevent your muscle from going away at 1200 calories?
>>77337936I started creatine last month. My weight loss slowed from 1 pound a week to 0.5 pounds per week until a month and a half later when it went back
>>77338122Sorry I meant two months ago
>>77337822Height? Congrats
so when does exercising get fun? i feel like every single day for the past 2 weeks ive had to go to the gym the next morning, i spend my entire afternoon dreading it
>>77338165What part of it feels bad?
>>77338174the having to sleep earlier and waking up at 6am partbut it's the only time it can be done since i dont have a home for a private gym, and working out after work takes too much time
first run of c25k week 5 done and it's kinda crazy how fast cardio can improve>>77338165when it comes to lifting it's only really bad (for me at least) during the first week or two when you're still awkward around the barbell/machines and maybe you don't have good form and pull a muscle or can't finish the whole workout and leave all discouraged but after a few times you notice how you're getting better at a rapid pace (as a beginner) and you wanna keep chasing the numbers and it becomes fun to structure your diet and lifestyle around itthe DOMS also get more managable after that first couple weeks and you learn to love the pain because it literally means you're getting stronger
>>77336139Doing this on lifting days absolutely wipes me out, I'm fucking exhausted.>>77336150Its registering them, the red bars on the right most screenshot represent the workouts, its just calling me a pussy for doing the same amount everyday. I think it expects me to progressively do more every week. At first it was telling me I was "overreaching", slow down fatty you're doing too much, now its telling me to step it up fatty. I dunno, I don't really care what the app says right now, I'm sore, tired, and feel suitably wiped out. Good enough for me.
>>77338086Just a 48hrs of fastI gained a bit of weight
I am currently unemployed so the days go so slow as I have nothing to do . I need to seek a job so my day goes fast and fat loss feels faster
>>77338176So the gym itself is fun, time management and new routines bad? 6am ain't that bad. Not at all. If the "takes too much time" part was because of other people, yeah, can't do anything about that.
>>77338354not fun, its just whatever, if i was able to workout at home i genuinely think i would have zero issue with consistency but i live on the 3rd floor of an apartment so i cant really do anything
>>77338355Okay. For me gym is the must option. Socializing, cardiobunnies, all that vegana. Peaks my test like nothing else. Going there is my warmup-cardio, leaving the cool-off. If I was forced to do it at home I'd propably an hero.
>>77338359going to the gym in the morning is exclusively old people and working men, there arent any hot cardiobunnies there at 6am
>>77338165Once it forms a consistent part of your routine and your identity. What would you be doing if not going to the gym? I assume just scrolling 4chan or watching TV.Why shouldn't the gym be fun?
>>77338364I think you know what must be done.
i'm considering just eating a big bag of chips for days calories and nothing else
WE LIVE IN A SOCIETY. An obesogenic, hyper-palatable society in which super markets are strategically structured to make your 20% rascal - the part of you who ruins it for the other 80% of you - think "it's only Tuesday once a week, lets have a Ritter Sport."If UPF manufactures were forced to put graphic warnings on their packing akin to cigarette packs with lung cancer pictures on them, I would be BMI 15sThat was my set point weight before I developed a habit of watching Netflix while eating nachos with cheese every night. I got away with that behavior at 23, but now in my mid 30's, I have sarcopenic obesity.
