>Who is /fat/ for?For 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) or LoseIt (great for both).>Now what?Count calories, all of them.Eat about 500-1000 less calories than your TDEE.Buy scales, be accurate.Learn to cook. Try to stick to lean protein and green vegetables.Eat a lot of protein. 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 diseased 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 carbohydrates.Eat processed foods.Drink your carbohydrates(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 thread: >> 75381959
>>75386802I cut onions, I don't cry. Is there something wrong with me?
I fucked upOld >>75381959
Confess
Fatty ContestFalstaff239 lbsDown to XL size clothes and now only in class 1 obesity, overweight here we come
been doing some hiit on the cycle. 5 min warmup then 30:90 for 4-5 cycles.It sucks but I'm starting to like it better, feeling my cardio actually go up a little. also link: https://shop.aldi.us/store/aldi/products/19775365-park-street-deli-thai-inspired-coconut-chicken-16-ozelite premade 22 g protein for 200 cals ain't bad and it tastes good. Aldi has a handful of these that are like this and they've been great for lunches with like a side of rice or maybe potatoes
>>75386813You have to cut onions against the grain to cry, try crushing them and see if you tear up
>>75386873raided my kids halloween candy (church trunk or treat early) for butterfingers
>>75386873I had skittles yesterday
>100g of walnuts or brazil nuts has 700kcaldamni knew they were caloric but not that much. that's nearly the calorie density of pure fat
>left bicep feels and looks slightly bigger>right bicep is stronger / fails several reps later than the leftHow
>>75386900I'm actually impressed nobody in my house has helped themselves to my stash of full size Halloween candy bars. So far.
6 hours till bed time. no calories left, no energy left.... ngmi brothers
>>75386987you shouldnt eat close to bed anyways, real bad for sleep.
>>75386900You're a wicked man. What will you do to repent?
>>75386873Drank too much last night (9oz bourbon). Ate a big chocolate chip cookie my coworker bought me instead of tossing in the trash because I don’t want to be insulting.I also am having dark thoughts about the person who is the deepest crab in the bucket I got out of. I hope he dies. I hope he dies alone. I hope he does soon, alone, and in some way that’s a consequence of his shitty life, and not too quickly. I really shouldn’t be thinking that.
>>75387008noob
>>75386998Gonna sleep more actually. I've been slacking so no more late nights.
>>75387008Are you tracking your calories? The trick when you get more calories than you planned to is to eat less next and balance your day out.> I also am having dark thoughts "Resentment is like drinking poison and hoping it will kill the other person."The greatest way to stick it up to them will always be to live your best life. Don't drink the poison anon.
>>75386904yeah nuts are so shit, better off eating vegies/fruit
>>75386985Why do you have a stash of chocolate Anon?
>>75387103To hand them out tomorrow night to whoever comes aknocking.The hard part is guesstimating how many dinosaurs, zombies and celebrities will drop by.I dread having to turn any of them away, but I also don't want to be left with any.Some teenager that completely half-assed his costume and carries his candy in a literal trash bag is probably going to get everything that's left come 10pm, thus entirely validating his questionable life choices.
>>75387114Yeah we don't really do Halloween in my country. Its kind of half assed here, its a shame I didn't get to experience an Amarican Halloween as a kid, my fat ass would have love it
can anyone explain this?been in a deficit all month (mostly 700-1000)"easy" water weight surely dropped the first couple weeksthe last 6 days (no exercise):>245.0>244.6>243.4>242.6>241.8>240.0a new low every day. do i have cancer.
>>75387154i should add i'm not fasting. eating between 1300 and 1600 calories a day at 6'2
>>75386890congrats dude
>>75387073they're not 'shit', just should be a rare treatlike chocolate
>>75387154A 1000 calories deficit should mean 2lbs dropped per week.It looks like you're losing more over 6 days, but there can be a lot of natural variations in weight over such a short period.Look for at least a couple of weeks worth of weight trends before coming up to any conclusions.
>>75387073My biggest problem with nuts is that they're stupidly addictive.It's my fault, I slow roast them to get maximum flavor out of them.Beside that, they're a terrific superfood that reduce diabetes and heart disease risk, as well as cholesterol and triglyceride levels, and help with weight loss. As long as you can control your portions better than me.
>>75387211Yeah that's the thing though. I cant just have a hand full of nuts, Ill eat the whole fucking bag. That's why I stick to watermelon/berries if I'm in a snack mood.
>>75387286Measure out the 1/4th cup of nuts and leave the nut jar in the house.
>>75387178yeah, i know i should just wait for a larger sample size. but in my experience a new low has been followed by a slight rebound. two steps down, one step up kinda thing. i'm sure i'll bounce back up tomorrow, but i've said that for 4 days now. just weird.
>>75386873Drank a 20oz mug root beer. I work at a pepsi plant. Good damn it's 260 cals.
>>75387450>wasn't a zero sugar Barq'sWell there's your problem
>>75387454That's coka cola. We got dew and dr pepper.
>>75386873I feel like I'm putting to much pressure on the weight loss to "fix my life". This year I've graduated with my bachelors and lost 120lbs, but I feel like a bigger piece of shit than I did 10 months ago. There's expectations now.
205 boys. 2 more lbs until I'm no longer 'obese' bmi. Fuck yeah. 55 down, probably 30 or 40 to go, we'll see how much muscle I really have as I approach the goal. WAGMI
Is it still a cheat day, even if you manage to stay under your calorie limit?
>>75387654Depends on your diet rules. If you're a vegan and you pig out on steak tartare, staying under your calories doesn't change the fact you still cheated.If you gave yourself specific macros to hit everyday (perhaps you're low carb, for example) and you went way past them, that's also cheating.But if you're a hard CICO and only calories matter, then you're in the clear.
>>75387654in terms of the outcome? no. in terms of your willingness to turn a blind eye to what ought be done, in favor of what you'd like to do but that is wrong for you? yes.
I eat dinner, I feel too full to finish, then like an hour or two later I feel hungry again. I'm not on ozempic I'm down most of my weight, this is new. How do I fix it?
>>75387703That's your appetite adjusting after dieting. I don't think it needs fixing.
>>75387703Finish your dinner later when you feel hungry I guessalso there is a difference between hunger and just wanting to eat
>>75387654Yes. But not all cheat days are created equal.Cheating for 1000 cal is way different than adding 100 cal cheese to your dinner.
Coming up for 8 weeks on Mounjaro now bros. The difference has been beyond what I could have possibly imagined. If you find you try and fail repeatedly to lose weight, it's well worth considering it.
>>75387715I'm very aware by now, I say hungry as in my stomach is actually growing and making the hunger feeling. It's not just wanting to taste stuff.>>75387711But I'm hungry again soon after, like I have a small stomach that also empties fast. But traditionally I've always struggled with IBS-C and I shit bricks with bits if food from up to 7 days prior. I've been shittibg way more regularly, but I don't figure thar would make me hungry.
hershey's chocolate bar with almonds is the devil. it's whispering in my ear>eat me...>eat me...and I think I might do it.
>>75387740if you cheat everyday for 100 kcal what is the difference of once for 1k kcal
>>75387754>choosing to have that in the houseYou already made the choice, dont make it next time
>>75387756100 cals extra in a 30 day period = 3000 calories1000 cals a single time in a 30 day period = 1000 caloriesthat's a 2k difference. now, that being said, you should do neither. attempt to do neither. that is how progress is made.
>>75387774this is a very strong argument to have a cheese slice...
>>75387756>cheating every dayKind of defeats the point.
Why is this general so anti-yogurt all of the sudden
>>75387754Why? The cookies and cream one is better
how doses this picture make you feel?
>>75387898I could feed a family of four with that and some extra buns.
>>75387898Bad, I prefer home cooked burgers.
>>75387898Mildly disgusted. I'm not a fan of cheese.Not intolerant or anything. Just don't like it.
>>75387898not really my choice of junk food. i'd happily skip it
>>75387898It's missing red.
>>75386873i told my friends i voted for trump but actually voted for the saar
>>75387898disgusted (because i don't like thousand island). double double plain or double double mustard-fried plain for me. maybe i'll treat myself next week
>>75387882is it? greek yogurt is basically ozempic. if you know you know.
>>75387898I feel nauseas and like I needed a shower. Too much grease
>>75387904>>75387906>>75387907>>75387911>>75387947Ok, for 48 hours you can eat/drink whatever you want and it will not effect your body at all. What are you eating/drinking? Post pics
>>75387972Vade retro Satana
>>75387972OK. Here i found this woman thing thatvi acrually like. I'd probably add gnocchi, a HOMEMADE MEDIUM RARE burger, cookout Cajun fries and an oreo mint milkshake, and just a shit ton of cheese.
>>75387986 Look within yourself anon, you know it to be true. In brace the full power of gyoslop
>>75387972I'm going on a tour of Italy. Lots of Italian bread, wine, dishes, and American ripoffs of the above.
>>75387972
>>75387903in-n-out patties are so small though the single is like 1/2 a burger
>>75388095What, you need more fatty?
>>75387972heavy on the sandwiches (banh mi and the hersey hoagie)
>>75388108a single patty is like 110 cals
>>7538797210kg worth of cold cut spread
>>75387972>Implying I haven't done this my whole life regardless of the effect it has.
I shall now do the bang and zym dietWill report back on if i lose 60 pounds in 2 months
Talk me out of doing hims compounded semaglutide. I'm tired of willpower I'm ready to pay to win
For the first time in... maybe ever, I'm getting truly enormous painful shits. I've spent the last decade of my life as a fatty shitting machine and now with significantly less food intake I shit once every two or three days and it rips my asshole open. I'm talking premade cookie dough tubes of shit. My last one? Whole top of the log stuck out of the water, it was cherry red with blood. Any other anons with significant weight loss have this distressing side effect?Do I need to take stool softeners like an old man?
>>75388303
>>75387898I would love to smash that thing I don’t know why all the other fatties are whining about it.I just don’t because I have self control anon
>>75388278You could probably get it for cheaper from a clinic. Anyways why the stigma? GLPs aren't roids, they're a proven medicine that works. People aren't going to know you """"cheated""", the only danger is it becoming a crutch and you gain the weight back after using it.But seriously obesity is one of the worst fucking things for long term health, if GLPs make you not obese then we like that.>B-but stomach paralysisInsubstantial compared to the effects of obesity>b-but ozempic faceThat's just the face of any fat fuck who finally slims down>B-b-but you cheated! You don't deserve to look like those blessed with genetics and fast metabolisms look!Who gives a shit?
So I took an average and I've been losing two pounds a week with me projected to reach my goal weight in eight months, is that good or should I be stepping up my game?
>>75388407I have a skinny lanclet friend who's 1/16th Italian and he thinks he's a fucking food critic. Its very annoying trying to go some place as a group to eat and he always bitches and wines no matter the place.
I like steaks because they're relatively low calorie but I can't eat em all the time without suffering from some red meat cholestral crap right
>>75388351Add coffee
>>75388456>those blessed with genetics and fast metabolisms look!You fucking retard. You ARE cheating. You're taking a drug to make you not hungry. It's cheating when it's meth/Adderall and it's cheating with this shit too. You didn't gain discipline You didn't just sit with hunger and learn to accept it you didn't learn moderation. You just stopped being hungry as long as you took the drug.
>>75388490>you didn't just sit with hunger and learn to accept itSo basically if I get off GLPs and the weight doesn't come rolling back I win? Cause I practice CICO at its core and had to lose twenty pounds before my clinic approved me for GLPs, so it's not like I'll balloon up the moment I get off of GLPs.
There's nothing complicated about it: you just need to exclude all sugar from your diet.>No more liquid sugar, drink only water (and coffee/tea).>No more cakes>no more sweets>no more sweetened yoghurtExcluding sugar has a cascade of positive effects that help you lose weight and stay healthier.>you're less hungry>you feel fuller>your digestive system is more efficient>your nervous system is more efficient>your hormonal system is more efficientYou'll see the change after one or two weeks, and literally all your organs will thank you.
>>75388470yeah that’s very annoying
>>75388278no judgement here. this is my last try doing it the hard way. if i can't get it done this time i'm cheating too.
>>75388351-much, much more water (not enough water is the main cause of constipation in generally healthy people)-eat more fruit with anti-constipation digestive properties-try drinking coffee
>>75388505Sugar is whatever. The real problem is flour. Bread, pasta, cake, cookies. Get rid of flour you automatically lose weight.
>>7538849720% regain all the weight and another 26% regain at least a quarter of the weight
>>75388351I second >>75388479's idea. I usually poop well when I wake up, but my cup of black coffee doesn't care, and gives me a respectable second poop an hour later each time every time. Also, it kills your hunger for a few hours.Beside that, eating more fiber would almost certainly help. Whole fruits and whole vegetables have a way of keeping your bowel movements friendly.With all that said, I've had giant turds before, poke out of the water turds, even some cheeks-brushing turds, but never bloody red ones. That seems like it might be slightly past 4chan's pay grade, and worth checking with a medical professional.Picrel is a list of horrible things that could account for what you're describing. Enjoy.
>>75388351I agree you need to be drinking more much more water and a little bit of coffee
>>75388462i wouldn't go any faster than that personally, but it depends on your starting weight.
Gentlemen I present to you the Ultimate American, the first diet which prepares and inculcates you into the lengths necessary in which to commit to massive GAINZ in an empirical (subjective) fashion based on years of research.Diet:KetogenicGet over your loss of good tasting bread, at least you still have high fiber options.Limit carbs to 50g per week, just enough for ketosis to maintain with the amino acids necessary to keep your brain functioning.No sugar.>No milk, mama's boy. That's carbsxSugarxglycogen>glycogen? durrr, what's that anon-coon???Glycogen gives you diabetes, makes you tired after eating, and zogged out like a complete faggot. Don't do it, bitch tits. Eat like a caveman. Meats. Cheeses. Refined godly church bread, and most importantly, no shit filler potato or noodles or rice or any of the peasant stock. Have some god damn self respect (this includes fried foods, wings enjoyers). The Regimen:>Fuck u OP-coon, ura faggot!Calisthenics. 1x5 to 5x5 to 3x8 per group until satisfied. Smoke all the weed you want (interacts differently) and cheat all the fucking meals you want, so long as you keep it beneath 50 carbs a week for peak ketogenic metabolism. Your body will adapt to processing fat and your muscles will demolish all sources of input thereof.Routine A:>LegsCalf RaisesPistol Squats/Split Squat>CorePlank bicycle crunchsex ( lol gl faggot )Routine B: The UnusualsBack o' the ArmHamstrings via Romanian DeadliftOverhead RowsRoutine C: Glamour MusclesArms, shoulders, curls, etc etc u fuckin clownbench pull uppies ( cmon lil guy get to 15 minimum or die when i GET U :) )Soulder Press ( Importante for GETTING U and CARRYING U OVER MY HEAD and KILLING U )Anyway, lmk what you think, i love u anonymous, terry says hello from hell
Do you guys take any supplements while cutting? I've been taking Omega 3 fish oils and have been considering getting back on creatine because I liked how it made me feel when I did it last year.
>>75388534NTA but I remember stats on fatloss say that 96 percent of fatties don't even lose more than 10 percent of their starting weight, which means people on here(assuming Fatty Contest isn't just fanfiction) are ahead of the curb
>>75388478Cholesterol is a myth, eggs are full of them and they are super healthy. Eat the steaks if you can afford them they are good for you.
>>75388730I think we are an abnormality. Most people try to lose weight on their own or go to places that just reaffirm their bad habits. Because of the lax rules of 4chan this is the only place people can be honest and cut through the bullshit. That's why we have been so successful compared to just some random person out there.
Feeling real down today bros. I will keep pressing on through the cold and hurt.
>>75388558>>75388558Bright red blood is fine, its either hemrroids or you ripped your anus a bit. If the blood is black that's when you need to see a doctor asap because you probably have ass cancer. Don't end up like Total Biscuit.
Rawdoggin a tin of tuna for lunch. I better be making it. Coffee and an apple earlier, chicken and avocado rice cakes for din dins.
>>75386873I did body fat measurements on my partner today. She is 50% body fat and I'm 25%. We are the same height (6'0") and same weight (230). Knowing that I'm 40lbs from 12% BF and she is 115lbs from 15% BF me feel oddly unattracted to her? Like she's a firefighter and I assumed she had more muscle. But no, she's mostly fat and it's... off putting. Anyway, next time a female fighterfighter rescues you, consider that they are likely more fat than muscle.
>>75388591>overhead rowsUnusual indeed
>>75388591This is at least as cringe as the Cooking Comically chili recipe. I applaud you for willing to be an absolute shithead on an anonymous Soviet Corn Futures Trading board.
>>75388606Is creatine something ur body will crave if you try it for a while then stop taking it. Keen to dabble but dont need another addiction in my life
>>75388823Bro how the fuck can you even be around a hamplanet like that lmao.When I met my wife she was 84lbs, and I even told her now after 6 years of being together with her that she needs to drop back from her current weight which is 95lbs..No woman should weigh more than 120lbs, now thats disgusting.
>>75388823>Reddit spacing >Partner >HambeastHoly fucking yikes.
can calories be stacked? like if someone eats 300 less than their deficit for one day, can those unused 300 be added to the next day's intake maximum? a part of me feels like this isnt how it works but another part of me feels like it would.
>>75388823Get an actual body composition done instead of just using a measuring tape and calculator. Regardless though you two should work on your diet.
>>75388922That's exactly how it works. Your body is a machine that is constantly processing calories. It is just as effective at metabolizing them regardless of how many or when they are consumed. As in if you starve yourself for 6 days then eat 14000 on Sunday congratulations you just had a 0 calorie deficit for the week.Personally I don't like to carry over calories I successfully avoided eating. The hard part of not eating them is already over, why be greedy? If that makes sense
>>75388946Forgot to add that like most things it's slightly more complicated than that but the margin of error isn't worth worrying about
CICO works well for me but I think i would eat less daily now if I wasn't counting.
I don't know how you guys can drink black coffee. I'd rather just have green tea.
>>75389028You don't understand the concept of personal taste?
i started fasting on monday, it does nothing, did i get memed? with this should be 4 days and is pretty lame, not eating does nothing, if i feel hungry i chug a glass of water, i dont know, im stopping it this morning at break-fast
>>75389036Coffee just tastes like bitter water though. Is there some other flavor that I'm not genetically predisposed to taste?
>>75389038What are you expecting it to do?
>>75389028Use two splenda and drink Jamaican Blue Mountain
>>75389067Probably he's expecting more dramatic weight loss. You can only really lose 5-7 lbs a week once the water weight comes off and I'm sure 7 is abnormal even for the weekly fasters
>>75387972Persimmon
>>75387898substitute the bun with a second serving of fries
>>75389048sounds like you have only ever drank american coffee, try an espresso from a 5 star place on google maps, or a good pourovershit tell me which city you live in and i'll find you a good place
>>75389221I'm in a shitty small town in Canada so there are no cafes within walking distance from me. I have to make my own coffee.
>>75389240Drink Blue Mountain if you can afford it. You can drink it black without any complaints due to its low acidity
Scale isn't going down fast enough :(
>>75386873my OMAD is garbage feelgood shit but it makes me shit it out almost instantly after eating it, leading to less calories consumed.grapes chips and sausage, a horrible combination for the right reasons.
>>75389240get an aeropress, unless you can afford a decent espresso machine
>>75386873Got a halloween piss up to attend today and another on the 6th, got my vodka at hand but there's no world where I don't end up with a kebab and stumbling home arseholed by the endAt the least nowadays because I'm half the weight I only need to drink about half as much alcohol so the damage from drinking will hopefully be minimal
I really want to learn to forage for wild plants and mushrooms. I think it would be a good active hobby and a useful skill. Feels like we're in a great depression with how much food costs. I would.prefer to garden but I live in an apartment.
Can I get a bf% estimate?
>>75389522100%
>>7538952225% maybe? Hard to say since it looks like you have some loose skin
I just ran 3.7km in 25 minutes which is the longest I’ve ran (recorded at least) and now I’m doing an exercises. After this, I’m going to brush my teeth, and apply a facewash and then moisturiser and go to bed. I WILL have abs by the end of the year for the first time of my life at 27, and I WILL be happy
>>75389528Jej>>75389532I do have loose skin, came down from over 50% bf. Calipers gave me just shy of 25% as well so checks out. Thanks.
>>75389678
>>75389522Hey cool you look like me!
>>75389483Look up epic gardening, not trying to shill but he helped ne garden with very very limited space and has done that gardening survival challenge
>>75389605>came down from over 50% bfbig ups anon
>>75388730I use one other platform to discuss my weight loss and I really only use it to bitch and gripe in a more personal way about my day to day inconveniences that would otherwise just completely shit up this thread. This is where I go for actual weight loss questions, advice, motivation, you name it, this is where I actually go.
Will some general calisthenics be enough to prevent muscle loss? Need to lose weight fast, but calisthenics and walking is about all i can do right now.
>>75386873I just had some (homemade) chocolate chip oatmeal cookies for breakfast, later I'm going to have (homemade) pizza, then I'm going to eat my favourites out of my kids trick or treating haul, and I'm going to do it all within my calorie limit!!
