Who is /fat/ for?For diligent dieters 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 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 thread: >>75676027
not gonna take up 2 more image slots>>75680723>>75680725
I've eaten less than 1000 calories per day for a week, am I going to die?
>>75680751You're going to lose fat and muscle
>>75680723>>75680725Are you a 110 pounds girl? Do you really need to go as low as 1500kcal?I plugged this image into ChatGPT and it esmimated the following average daily macros: 140g of proteins, 110g of carbs and 55g of fats. If you are a 110 pounds girl, then I wouldn't go much higher than 110g of protein. Maybe you could also reduce the fats a little bit. Replace the remaining calories with carbs, to add up to 1500kcal, assuming that 1500g is a good target for you. Overall it's an ok plan.
>>75680778>>75680775
Eat fewer calories you fat shits
>>75680778>1500kcal>lowfatty please
>>75680781>>756807971500kcal seems low for 180 lbs unless you're fully sedentary and only burning ~2000kcal. A deficit over 750 kcal can be unnecessarily tough and increases muscle loss risk. I'd consider upping carbs to keep the deficit around 750kcal max.
>>75680817im not sedentary my job is pretty active but idk 1500 seemed like the right place to start
>>75680723>>756807481. Ice cream does not exist in your world, and those illustrations are grotesque.2. Cheat days don't exist. Planning to sabotage yourself like this is a literal crime.3. You're planning to swap between the same two days back and forth forever, and have chicken every single day. This is a recipe for failure. You're going to get sick of it within two weeks. You need more variety. But not that much more mind you, just enough that you can mix and match things to not get bored.4. Black coffee is indeed magical. Never more than 3 cups a day. Good base to sneak protein powders into.My sources of protein are:- rotisserie chicken- sauteed shrimps- sauteed chicken- sauteed sirloin strips- sirloin steak- baked salmon- smoked salmon- cans of sardines (mediterranean style, for better flavor)- pouch of tuna in water- eggs- bone broths- low carb bread (pick bread with *resistant wheat starch* specifically)- various protein powdersMy sources of carbs are:- broccoli, brussel sprouts, asparagus, sometimes a bit of corn or carrots- occasionally garbanzo beans- banana, strawberry, blackberry, raspberry, blueberryMy sources of fat are:- avocado- mixed nuts (roasted, unsalted)- extra virgin olive oil- light olive oil (for all that hot sauteing action)- mayo (infrequent, to mix with tuna and to lubricate cold rotisserie chicken breasts)- fatty fishies listed above (salmon, sardines)- eggs, rotisserie chicken skin, steak fat.Notes:- Most of your fat intake should be from unsaturated fats.- No processed carbs.- As few processed foods as possible (low carb bread and protein powders are processed foods, but I find them useful.)- Any meal with saturated fats or carbs needs to have a good amount of fiber in it.- Also take a daily multivitamin, fish oil and vitamin D supplements.
>>75680817>increases muscle loss risk.Show me proof that is true. One study. All studies on deficits losing muscle don't make a distinction between LBM and actual muscle and follow retarded macro splits. If protein intake is high and the person isn't too lean and lifts you can even gain muscle in a big deficit
>>75680751Eat more protein unless you want to be a human flying squirell without the muscle on ya
>>75680849what else would LBM losses be besides muscle loss? A disintegrating liver?
>>75680830Since the macros are ok, meaning that you're eating a decent amount of proteins (it could be more though) and enough fats (going lower than 0.3g per lbs is not recommended), feel free to try this meal plan out for some time and see how it goes. It's completely fine to increase the kcal if you find the deficit too big. It could even be advisable.>>75680849You can find lots of studies suggesting that high deficits may not be such a good idea for the majority of people there https://sci-fit.net/bulking-deficit-gaining/
>>75680835yeah desu this was mostly a baseline i guess i'll address a couple things i was planning to switch in and out for variety without making a gigantic list. shrimps and eggs are definitely in the protein plan although i dont eat breakfast much cause of my job so eggs will probably be a weekend thing. red meat like steak im trying to keep limited both for my wallet and cause my family has a history of heart health issues but yeah ill eat that too. im not huge on salmon but ill probably just eat ahi tuna or mahi instead. for carbs from greens i definitely wont eat green beans forever lol. i also mix in asparagus a lot. ive been trying to get myself to eat broccoli but my parents couldnt cook growing up and made me eat boiled mush broccoli that always made me puke so it's a process. i steamed some and ate it like with steak on the same bite and it was tasty though. brussels are okay but i only like them charred to a crisp so idk if that makes them even worth eating. and yeah fruits will be rotated as well, i defaulted to blackberries cause they're high in fiber but they aren't always in season or in stock, etc. i think the amount of fats I have in are okay? mayo, avocado, caesar dressing, that should cover it but idk.>1. Ice cream does not exist in your world, and those illustrations are grotesque.i dont even like ice cream lol it makes me sick it was just cute>2. Cheat days don't exist. Planning to sabotage yourself like this is a literal crime.obviously not a permanent thing but I know myself mentally and if I don't give myself a bit of wiggle room I'll abandon the whole effort.>Most of your fat intake should be from unsaturated fats.>No processed carbs.>As few processed foods as possibleeducate me idk what those are exactly. how can i quickly discern what has what?>Also take a daily multivitamin, fish oil and vitamin D supplementsi do this
>>75680723>CHEAT DAYYY!!!!! <3ngmi
>>75680905My OMAD is so satiating everyday it feels like a cheat day :D
>>75680835>>1. Ice cream does not exist in your world, and those illustrations are grotesque.Tell that to the Ninja® CREAMi® bros with their protein powder and milk ice cream.
>>75680860Glycogen stores. When you reduce carbs you drop water which shows up as LBM on bio impedance scales >>75680875>Not a single study included a high protein diet the average was 40/40/20 carbs protein fatWow it's almost like you are a retard or something
>>75680894Ok that sounds good.I don't want to seem like I'm encouraging you to eat steak all the time, because they tend to be loaded in saturated fats. I switched from prime ribeye steaks to grass-fed choice sirloin steaks primarily to improve the protein/saturated fat ratio. And even then I eat them barely once every two weeks nowadays whereas I used to have them twice a week at peak weight.Saturated fats contribute to increasing your "bad cholesterol" (LDL), which if you have a common genetic profile, increases your chances of plaque buildup in your arteries and therefore heart disease. Try to avoid those as much as you can. They have to be disclosed on the "nutrition facts" label at the back of the packaged food products you buy.Generally, try to get most of your fat from things like avocado, nuts, extra virgin olive oil and fatty fish, as those are all reach in "good fat" that will build up your HDL cholesterol and generally help with heart health.Tuna would generally be a health fish, except it's a large fish and humans are poisoning the world. Large fishes live longer and consume more, which results in them accumulating more heavy metals in their flesh, which you then consume. It's not great for all kind of reasons. Stick to picrel's left column as much as possible.The main problem with processed foods is that they tend to optimize for palatability over nutrition, and so most of them contain little to no fibers while loading up on carbs. Again, look at the nutrition labels. Prefer foods with high fibers and low "net carbs" (total carbs - fiber).Your fiber intake is important to regulate your insulin response to carbs (so it doesn't go straight to your thighs anymore), and to neutralize some of your saturated fat intake (so your ticker keeps on ticking.)Getting all your carbs from whole fruits and vegetable is honestly the best way to manage this.
>>75680875>LBM is the same as muscleSo dumb. Overfat people especially beginner lifters can gain muscle eating like 900 calories of lean protein a day. The bodyfat makes up the energy demands. Truly lean people (15 percent bodyfat and lower) have to worry about muscle loss but not fat people. I dropped 80lbs of fat and put on 10-15lbs of muscle with an average calorie intake of 1000
>>75680905If you had a cheat meal once every month, to enjoy the things you crave/miss in moderation, that’d be fine. It’s just the fatties who work out at the gym, lie that they’re dieting, and have a cheat day every other day that ruin the concept.
>>75681075Chest meal yes, cheat day though? This is the problem with running a small deficit, that anon can wipe out a whole week of progress with a couple processed snacks
>>75680778The calories, meals, and aesthetic are throwing me off. >>75680769>>75680778Nah that's still a bit much for 110lbs shrimps don't need very much at all to live, this Is MAINTENANCE at perfectly healthy BMI save the 5'6" female
>>75680835>>75680830
Fatty contestMoonlune181lbs
Oopsie didn't check thread>>75679853 #Nah, I couldn't handle me at my heaviest. That's why i needed to change. How can I expect anyone else to want what even I'm repulsed by? My poor wife giving pity duty sex was so excited after the first 25lbs because I was "actually serious and working at it" and my fucking gut didn't crush her anymore. Suddenly that low libido wasn't an issue, seeing me naked wasn't an issue, being legitimately intimate wasn't an issue. Im not mad either, I know i was a fuckin blobs that shouldn't have just expected her to still love and desire me. That wasn't the man she married, she's no architect. No sane person would want a partner that's obese let alone class 2+
>>75680778I've been on 1000 calories OMAD for over a month. No problems here. >le but you need to le eat MORE!!!No
>>75681083>don't go crazy on cheat day!they know
>>75681114
>>75681108You better be getting at least 130g of protein in that 1000 calories
>>75681083Cheat anything is dangerous, but is fine in moderation. The problem is do you think fatties are capable of moderation? >"Its my cheat day, I am going to eat exactly one Oreo with a glass of milk and not a cookie more!" >t. fatty who ate the whole bag by that afternoon
>>75681120I live with family who will not tolerate special dinners just for me even if I buy and make and clean it, I can only do so much.
>>75680748Omg yours even includes meals?!
>>75681192WeakJust fast for a month
Fatty ContestLivingGod73.2kgAll it takes is a little insomnia and all of a sudden I fuck up and eat more than I should.
>>75681200>t.retard
Fatty ContestAbuGarcia234.0
>>75681221You are never getting to obese class 1 lmao
>>75681221I thought the point was to lose weight no?
how do I resist beer /fat/bros?q
>>75681251Don't drink any
>>75681226lol, i saw 232 on the scale a month ago but i normally only record it here once a week. i will be obese someday!
>>75681245thanksgiving to christmas was a struggle. i'm working on it.
Is there a calorie counting app that isn't constantly throwing me adverts or asking if I want to subscribe super pro extra plus addition with lovense buttplug so it jiggles my prostate every 100 steps?Captcha: WHHY
>>75681293Yes, Pen and a Note Pad,
>>75681294
Fatty contestSub100112.4kg
>>75681293A bit clunky but it works: https://github.com/davidhealey/waistline?tab=readme-ov-file#contact, links to download from Google Play and F-Droid there. No idea about iOS, sorry.
>>75681293There used to be a link to the old desktop version of cronometer that didn't have all that cancer, though its old now and doesn't have all the nice bells in whistles like barcode scanning and the massive library of packaged foods.
>>75681293nigga just find a cracked apk for mfp
Back at it after the big holiday cheat.Honestly not as bad as I expected. I ate like a fucking pig the entire time I was visiting family and didn't hit the gym once. Feels good to go back to OMAD.
Anyone else consistently above 35mg daily intake of B3 Niacin?Seems just one chicken breast puts me over the daily recommended value.
>>75681408If its coming from food sources it doesn't matter, toxicity on that only comes from supps.
>>756811891000 calories a day on the protein ratio of normal people's food is actively withering your muscles awayJust be aware of that, you don't have to do entirely separate meal prep just like add cottage cheese and protein powder and shit
>ate 1300 calories all week as a 190lb small fatty>only down half a poundThis actually has to be something else adding to my weight right? Theres no way cutting 1000 calories from my maintenance leads to only half a pound a week
>>75681446Post food logs with weights of every single thing in grams.>I don't have food logs like thatThen how do you know you are 1300 calories?>Because I counted them with magicThank you for coming to my TED talk
>>75681408>People are counting B3 niacin intakeNigga who gives a fuck lol?
>>75681251Resist beer, embrace the Skinny Bitch cocktail
>>75681500My nutrition app made the number change from comforting green to scary red when I go over the daily recommended upper limits.
>>75681485I have the receipts and can post them but thinking more on it ive realized I havent shit in like close to a week and im pretty sure thats probably the primary factor here
>>75681558eat more veggies and drink more water nigga
How many calories did my fat ass burn by shoveling snow for ~50minutes? And should I still go to the gym tonight? If so, what should I do? Lower body since I've been doing a lot of shoveling?
>>75681558You don't and ya won't not trying to be a dick just realistic
Do you play any mobile games to help motivate you to walk, like PoGo or Pikmin Bloom?
>>75681609Since nobody's replied, I think I'll do the step machine for ~50min and then go to the sauna then walk in the snow. Seems comfy.
>>75681634I live in a desert hellscape and therefore cannot go outside
>>75681710Must be australian then because this is prime northern hemisphere desert walking time of year
>>75681435I still get 2 protein shakes and cottage cheese or an egg but I know that's not always enough. Here's so far today but dinner is pigs in a blanket and corn so no more protein
>>75681609If your gym routine includes weight lifting for gains, I would not skip any of that. However it is probably ok to do less cardio stuff to account for the snow shoveling, though I personally would try to stick to the same routine. At least for me part getting more fit is to have a program that I stick to and then still have the physical strength and energy to deal with unexpected hiccups life throws at you.
question for the threadi know its generally hyped up that you HAVE to track your calorie countbut i dont exactly have the attention span to do that so i have been just doing small meals once or twice a day, is this a bad thing?
>>75681803You can reverse engineer your calorie intake by using your weekly average weight loss. If you lose one pound a week, you've been, on average, at a daily deficit of 500 calories below your TDEE.It's a laggy metric, but if you're not too far off the mark to start with, you can recalibrate over time with it.There's however no equivalent for making sure you get enough protein. You have to at least eyeball what you eat on the way in.
>>75681803If it works it worksIt's a lot easier to make it work the fatter you are because you have a lot more room for error with a higher TDEE, but it'll get harder to freeball it as you get closer to goal weightI started like that but I much prefer the calculatedness of counting and it's a natural habit at this point
Guys help I licked the pumpkin bread spatula how the fuck do I calculate these calories
What's the weight lifting program for someone who doesn't live near a gym/can't afford weight lifting equipment? I bought a pull up bar and am just too fat at this point to do it even with assistant bands. I want to know what's easily possible with little to no equipment to build strength so I can actually do shit like pull ups.
>>75681839Pushups and watching online marketplaces / garage sales for people getting rid of dumbbell sets for cheap
>>75681839Dunno, but here's a young scooby explaining how to learn to do your first pull-up.https://youtu.be/mRznU6pzez0
>>75681849Scooby is why I bought a pull up bar. I literally can't i'm 6'0 285 lbs and have tried my best and it's just not possible at my weight but I don't want to just wait to lose weight before trying
3 eggs a day. Good or bad idea? Is there any serious consequences if I do this?
>>75681868The high cholesterol correlation was debunked, it's good protein and no reason to fret about the amount of fat coming from it
>>75681803I would force yourself to track calories diligently for at least a few months. This will improve your skill at gauging calorie content of food, and then it is easier to more effectively estimate calorie content and only loosely track it, but still be within 10% or so. Realistically at goal weight your weight is still going to fluctuate. As long as you keep track of your weight and have a decent estimate of calorie intake and expenditure it is easy to adjust an unexpected gain of a couple pounds by just being more diligent and a little more active the next week.
>>75681833Just do 30 ass to ground squats.
>finally got rid of the 10lbs I regained over christmass
I just ate a huge bag of chips
>>75681924NOOOOOOOOOOOOOOOO
Just ate 2000+ calories of pork and chicken..
>>75681892Just 1set of 30 reps?
>>756819463 sets, of 30, last set to failure.
I just ate a salad with a dressing of low fat ranch and sesame sauce mixed together, and ground beef and tomato and onion
>>75681612proofsadmittedly a little higher than I thought, but still thats a 900 caloric deficit instead of a 1000 caloric deficit
1 day into keto accomplished.We did it 4chan :-).
Cardio session out of the way. WAGMI.>>75681924This is my plan for tomorrow (its the main meal of a one time only TWOMAD, 1300 kcal a day). My brother had a christmas package from work and he didnt want most of it, so I am eating everything in it to great effect. (I'm very ideological about wasting food. Not normally a good habit for losing weight, but about to be a very delicious habit for tomorrow) This is the second to last item to forcibly get rid off.And yes, I WILL stick to the 1700 kcal deficit regardless.>>75681300fuckin love this image so much bros
>>75681984What a stupid nigger. >My app says 1300!No weights, no macros, oil/condiments, labels being off by 20 percent, just a screenshot of an app.I bet you think the TDEE calculator is accurate as well. Show every single day what you are, what weight of each item was, or grow up and realize you have no clue if you at le 1300 calories. I'm not saying counting is bad but you guys come into the thread and say >I've eaten 1500 everyday and only lost x is the universe broken?
>>75681999>what you log doesnt countok well what your asking for then is impossible because that would require me to go back in time and take screenshots of the foodscale as I weigh out each portion of food I consume.and since you're needlessly hostile I have no reason to continue this conversation. goodbye
>>75682034>needlessly hostileA reality check isn't hostile, it's impossible to know exactly how many calories you eat in a day, you can make your best guess but it will always be that, a guess. Fluctuations in NEAT, etc make estimating your rate of weight loss in a short period such as a couple weeks completely unknowable. It doesn't matter what you THINK you ate, your body will count the calories for you
>>75681609>>75681703we're fat, we would absolutely count shoveling snow as our daily exercise and now concentrate on shoveling food into our mouths. i respect your commitment though. the sauna and snow walk sound lovely.
>>75681634i would love it if games i *actually* enjoy had rewards or achievements for going outside or exercising. but i don't think i'll start playing a game explicitly for that purpose, no.
Fatty Contestfatulator85.6kg
in the future companies will put ozempic clones in their sodas so people will lose more weight so they'll buy more junk food for more profit
most dogshit post of 2025 so far above me
>>75682206Complete bizarro nonsense.There is already a substance found in several natural foods that acts as a GLP-1 agonist, just like Ozempic.Industrial food makers have been routinely stripping that substance from much of their processed slop.Why? Because it keeps their customers hungry. "Bet you can't eat just one", they even mock their customer base.The FDA had a chance to take a stand against this harmful behavior responsible for uncountable amounts of death and disease, but they pussed out, so as far as the US government goes, all that ultra-processed garbage is a-okay.Until that changes and industrial food makers are pushed against the wall and forced to stop selling products crafted to make us sick, they will continue to strip natural GLP-1 agonists from their slop, and there's nothing you can do about it.
>>75682206>start sneaking GLP-1 agonists into coca colas in movie theatres>people stop eating popcorn>coca cola starts making their own popcorn>they go into the popcorn business>make exclusive multi year deals with movie theatres all over the world>stock tanks because nobody is eating popcorn anymore>phase out GLP-1 agonists>people start eating popcorn with their movies again>the movie theatre popcorn market is held by multi year unbreakable contracts>coke stock climbs past nvidia
>>75682264Just stopped eating slop. It's that easy. The Oreos can't hurt you if you don't buy and eat them.
Anyone else work out their chest today? I feel weak af in the gym but I’m doing my best to prioritize form throughout every lift. I did 10x4 20-35lbs incline dumbbell press which is pretty low, right? Am I just a pathetic fat weakling?
>>75682407That is very weak yes, but its not about where you start but where you end up.
>>75682407We are all pathetic fat weaklings on this blessed day.I do 10x3 35lbs flat dumbbell press nowadays. A month ago, it was 30lbs. A month before that, 25lbs.We all just do the best we can, or at least 1 to 2 reps to failure from the best we can.I don't know what feeling weak at the gym means. Working out either feels easy or hard, and if it feels easy, that means I'm slacking off and should be adding more weight. If I'm not struggling a bit, does it even really count as a workout? Or am I just here to have a good time flexing my muscles?You're worried about the wrong things, imo.
I ate a sandwich and a bag of baked cheese bites today and gained half a kilo of weight I'm killing myself.
>femanonis there any way to improve/accentuate my hourglass figure? also for lifting, i dont want to be like built but some light abs could look nice
The gym was closed by 5:30 (ran into my neighbor leaving and she informed me of this) but I got 8k more steps in by walking and jogging around in the snow and did some workouts on the outdoor equipment in my neighborhood. 50 push ups and 20 dips. My chest actually was on fire so I think it was a vigorous workout. And I made dinner (Salmon baked, mashed potatoes and roasted carrots) and am drinking a 50 cal alcohol free Budweiser 0 that tastes pretty close to the real thing. I may smoke half of a pipe of tobacco while I chill tonight. My fatty brain wants something sweet but I will have to resist it.
>>75682445>>75682407I only started a few months ago and my BP is already at 10x3 80lbs not counting bar, today I did 9, 8, 6 for my sets. You'll be surprised how quickly you stop being so weak. I was just as weak ad you when I started.
>>75682451You will never accidentally get built, built women work unbelievably hard to get where they are and take all sorts of drugs too. Do the same lifts a guy would do, i guarantee you won't get 'built' but you will get stronger, healthier, and look better.
>>75681833track 50 cals and move on
>>75682451Basic core routine, leg routine HIGHLIGHTING deadlift and hip thrust, if you're really worried build a back and shoulders. You won't accidentally get big. This is over a year of work. If youve git loose skin this is probably as bad as it'll get unless you got reaaaaally high up into super duper fat
>>75682451Depends on the composition of your figure, if it's all fat deposites you'll lose it before you get visible abs. If it's bone and muscle you wont. When you lose fat you lose it generally, you cant keep your tits and ass fat while you burn only your belly fat. If you want to build a muscular ass you can do glute bridges and reverse hyperextensions, not much you can do for tits though besides Implants.Visible abs is 90% body fat percentage 10% ab training, you need really low body fat to have abs. The same principles of hypertrophy apply to the abs as everything else, you build them by eating plenty of protien, progressively overloading them, rep in the 8-12 range until you're at or near failure 2 to 3 times a week.
>>75682506Nah I feel so sick, I was hungry so I just had 2 hot dogs wrapped in half a recent roll each, and then a slice of pumpkin bread. Not much no, but caloric yes. Fuck i hate hit dog night. Literally all fat and grease and it hurt my stomach. For what? Next time I'm going to be firm it hurts my stomach too much and just make a big salad or some shit.
>>75682269let me know when you plan on doing this, i will get in the corn futures game break the global economy
>>75680730From 280lb to 265lb. I'm planning to go down to 245lb before this month ends, cardio and eating healthy (no more fast food)
chatgpt seems like a good way to estimate calories
>>75682547they sell 99% fat free hot dogs (hebrew national). or you could have chicken sausage (aidell's). you could also buy keto buns.STOP BEING A FAT FUCKSTOP BINGING TRACK YOUR FOOD ACCURATELYDO NOT PUT ANYTHING IN YOUR MOUTH UNTIL YOU HAVE TRACKED ITGET YOUR SHIT TOGETHERNO MORE EXCUSESDO BETTER TOMORROW
i don't track any food i just track caloriesand even those fall short of any accuracy because the body is a mysterious thing that will randomly burn more or less calories per day depending on what it (and you) are doing.
>>75682571The batter yeah i fucking slipped. But as I said I don't get a big say in dinner and theyre very picky about all beef hot dogs, or me forcing my diet on them. I did not want to eat hit dogs but I also did not want to make my sister cry that I'm saying her "cooking" is bad or have my mom gets upset that I'm being very insulting when she did her best
>>75682593Still more calories mean more calories. I consider tracking calories being more about being aware of what and how much you eat
>>75682599NGMO. You need to move out or kill your family
>>75682599the best thing you can do is find out in the morning what's for dinner and plan accordingly. put food in your tracker and play with quantities to help you decide what to eat for the day while staying under your caloric goal. the smaller your breakfast the easier the rest of your day will be.
>>75682609In just 5 weeks I'll be gone. Give or take. I've just gotta sign some papers next Tuesday, pay a shit ton of fees, after everything's finalized in about 3 weeks or so I can work on booking my flight. Then I'm gone. I'm free. I'll have full control over what I eat and when. I've still made progress here but it's been so slighted.
>>75682647oh, you're not fat anymore. nevermind have a nice life
got lazy and a bf for some months, but im back on the grind starting today! please send me your D E T E R M I N A T I O N, /fat/!!Fatty ContestFireflyposter185lbs
>>75682664channeling my energy through this post
>>75682689thank u :D
>>75682647the O?
>>75682664if being lazy can get you a bf then what need for determination
>>75682636I've tried. I've tried and plans can change last minute or it's NOT what I thought it was. One night was the same sister's "pancake night" so I set aside all day's calories just to find out it was just little 1mm thick water and biscuits pancakes because she won't just ask me to buy groceries for the one night a week she cooks. No eggs no meat no fruit just thin pancakes, one plate for 7 adults and 2 kids (extended extended family for xmas) and i felt so cheated. So tonight was hot dogs in crescent rolls while last night was homemade lasagna and tomorrow night is salad BBQ chicken and baked mac n cheese. I can mostly plan around that. But there are wild cards at random. You know what burger night is here? A burnt shivered hockey puck because raw meat and rare meat is dangerous. Fuck it's hard. When i originally left the house i got fat because I learned how to cook and I could buy takeout whenever and eat whatever. I'm a changed man. I just hate feeling like I'm in this binge restrict shit where good food I'm so desperate for i eat just under maintenance and other nights I go hungry because I'd rather starve. Tonight I regretfully ate food I should've refused
>>75682657Well thank you but I still have fat to lose and I worry about visceral fat, the cut ain't over till I see bones or absent>>75682694No I had a bane when I first came here a while ago but I quickly realized it was for fags
>>75682711>bane?
5'7 & 205 LBSI was planning to do -600 cals per day 6x a week, then a 24 hour fast for the 7th day. My TDEE is about 2600 cals, so this equals:-600 x 6 = -3600 + -2600 = -6200 cals per week, or -1.7 lbs per weekIs there any way I'm going to be losing that much fat that fast? That seems totally unreal. That's almost -8 lbs per month.
>>75682716Sorry I've got a secondary iron in the fire and had to finish typing quickly. More like 3. Name is what I meant, I called myself Almost Human naively thinking I was going to be human looking in only like 30 or 40lbs
>>75682746ah well, namefagging is pretty gay, but just using a dumb pseudo-identifier on fattycontest is totally fine. I'd say it's nice to have the context of someone knowing what weight you are so they can berate you or congratulate you on your efforts per-week, if they wish to do so. the feedback is nice.
How do you cope with the regret from spending what should have been your peak years physically as an obese shut-in?
>>75682770Realising I'm 5 years from being 35 still so things are gonna be fine.
>>75682736By my math (chat gpt) you should consult a healthcare professional
I have consumed 2,650 calories today and shan’t consume any more. I will go for an hour walk later
If I fell off the wagon in a massive way on the fatty contest can I try and make a comeback? I regained all the weight I lost and probably a little bit more and I haven't posted here in over a year and a half but I want to try again. I just need a plan. I'm back over 500lbs again.
I never post here, just wanted to say that I am starting to count my calories. Hopefully I can get under 200 for the first time since I was a teen, in a year or two(210 now). Good luck to all the other anons here.
>>75682777this reply doesn't help me or anyone
>>75682829>I just need a planYou just need to eat less fatty. It is that simple
>>75682829You lose when you give up.Update your weight for the fatty contest weekly, and let us know how you're doing whenever you've got time.Read the top post again. Take the time to figure out what that means for you in concrete terms. Plan meals and snacks that'll build toward your daily calorie limit along with your macro targets.Don't try to get everything perfect right away, build up to it. Start with calorie control, and refine into macros, etc. Make sure to drink enough. Water. Drink water. Not that other stuff.Good luck.
>>75682897My issue is self control while surrounded by food so much, my resolve seems to crumble when people in my office start making lunch plans. Sometimes I'll say "no thanks" but I wind up just eating something bad when I get home. The weight I lost the first time around was due to luck, working from home for a while and occasionally fasting.I don't drink my calories anymore unless it's something negligible like 10 or 15 and even then I prefer water.
>>75682981I kinda assumed you were home bound at 500+lbs. Impressive in its own right.Yeah, plans are useless if you won't stick to them.Maybe it's a dumb idea, but how about just not eating for a whole day? You know, to tell your body who's the boss. And perhaps internalizing you don't need to eat strictly speaking. You're literally super-adapted for not eating. So maybe teach your body that eating is a responsibility, not a right. It won't like it, but maybe it's worth doing. Pick a few days here and there where you prove to yourself that you control what happens, and nobody else does.
>>75682753Every so often I post progress updates, see >>75682535 and updates on how the weight ins are going and random exercise shit. I've gotta time my mile better because I know my 5km/3mi is give or take 30min and I just checked phone clock and figured a 9min mile, but Samsung health says i did it in 7 so now I've gotta actually use a stopwatch if I actually want the stats. I can actually do a decent amount of situps per minute now, around 30, 10 real pushups with correct form, I know I'm way past 40lbs for all leg training but until I'm finally at my new home no gym for me. I can feel my abs under my skin suit, but it'll be a long while I think before I can actually see anything. Just redid body fat % and it's telling me I'm fit and that my goal is actually my ideal assuming I lose only fat, but I dunno somehow I still see more than 4.5-5lbs of fat. Not sure how that translates for a male, my understanding was male to female is a difference of 5% so for you I'd be 17% and that just feels off. Sometimes I'm recognized by posting alone, I just never joined the fatty contest because I wasn't at my highest and now I regret it because it's way too late
>>75682981Bring your own food. Make sure that to say yes you'd have to trash your food or eat both which would be painful. Say your budgets gotten tighter as you're saving for something big abd don't want to hurt your financial plans with unexpected expenses.
>>75682835Big fella you can get under 200 in 2 months. Maybe less.
>>75683031>Say your budgets gotten tighter as you're saving for somethingJust tell the truth, more you share easier to stick your diet
>>75683007I've fasted plenty of times before, it takes a lot of willpower but it's possible. It's always around hour 18 or so that my brain starts going "Well, why wouldn't you? Why shouldn't you have a little bit of food?" and I inevitably cave. I just don't think fasting is the answer because at my weight I could easily lose weight just eating 2000 calories a day. I just need to figure out how to turn 2000 calories into filling meals.>>75683031I'll definitely start with not ordering anything tomorrow, or walking to Subway and having a tuna salad or something. For dinner I can make baked chicken and do a side of steamed rotini and veggies.
>>75682981Bruh you are over 500lbs, you probably needed to take a break and eat two cheeseburgers while typing all that. Stop keeping "food" at home you were not supposed to eat. Stop ordering food. Pack food for work or better just drink a coffee as lunch. Have a home cooked dinner and track what you eat
>>75683055> I just don't think fasting is the answer because at my weight I could easily lose weight just eating 2000 calories a day.That's completely correct. I wouldn't recommend fasting as a weight loss strategy, merely as a mental practice for a skillset you'll need to do what needs doing. There may be other ways to get there, but you need to get to place where you have the self-confidence and the determination to stick to your plan.
>>75683055>fasted for 18 hours>SubwayNGMI.
>>75683016are you training for anything specifically with the running, or just a general fitness thing
>>75683049No. No then they will derail him and actively feel insulted, he's insinuating >they make him fat>they are fat>they have fat habitsA budget for something special is personal for him
>>75683035Alright, we'll see. I haven't tried watching my calories before, maybe it's easier than I thought.
>>75683074Nah general fitness, I realized I needed cardio and even better running has very measurable progress, I can tell just how much I'm improving and about where I stand with average. I started with typical fatty walk more, for a little bit I had elliptical access and soon graduated to treadmill, then it was time to go stay with family and move to the actual road with uneven terrain and winding paths. Christmas day, new years day, and one-day i had the flu are the only days I've missed. My fat ass used to get winded walking across the living room, now apparently I run a respectable time.
>>75683092Pick an app, log the week like you normally would. Don't try to do anything different. At the end of the week access your average intake, the difference day to day, where your calories go in terms of what meals take the most or if it's snacks or if it's liquids, what do your macros look like, and if you sync your phones stepcounter then just how active are you generally? This will be a fantastic way to know where and what to start changing first. Get the big dogs first, then round up the smaller pests
>>75681391You need to get the fucking binging under control. You lose weight then gsin weight because you can't stop binge eating, Mr bulimic. Start exercising as hard as you can instead of fasting.
I wish I had a treadmill at home. Walking outside is really miserable.
>>75683165I wished for a treadmill all summer, but we finally have a bit of freezing weather down here in Texas, and it's so much nicer than 3 digit weather.The only downside is my whoop band thinks I'm not doing anything because my heart rate barely moves in this temperature no matter the pace.
>>75683160Thanks. A friend talked about this strategy some time ago, so it's the way I'm starting. Didn't think of using an app though, I'll look into it. Today only came out to 1900 kc, but I was eating at a friend's place for dinner. Just have to make sure I don't change my habits otherwise.And just to be clear, earlier I meant 200 pounds, not kilograms. If I was that fat, I'd be having some real problems in comparison.
>>75683165i have a treadmill at home. i use it like three times a month and walk outside instead lol.>>75683145that's cool. the fittest i've ever been in my life was at 28, regularly going to the gym, waking up every morning at 6am for a 3 mile run. even became "that guy," running first thing in the morning when on vacation in other cities. and now i'm fat again. hope you don't relapse like i did.
Weightloss is so annoying>add a tiny amount of salt to a meal>retain gallons of water and scale goes up 2lbsSo annoying
>>75682770Not well atm. Going to be 35 on the 11th and I'm regretting everything that lead me to being an perpetually unemployed obese virgin shut-in with no friends.How was I okay living like this all those years and why can't I just go back? Why did I 'wake up' from my dream life and why can't I just go back? This shit is killing me inside, I went from sleeping like a baby to lying awake every night and a full head of hair to nearly bald these past few months, either from stress or maybe the dieting either way I feel like shit and I hate myself and want to die all the time. The only time I have peace now is when I'm either lifting or gasping for breath during cardio.
>>75682770i hope i'll do greater things to spite myself. I've got a distant lover that stuck by me through my obesity so once i'm finally fit i want to do right by her.
Diaryfag clocking in for an evening post.Ending the day with 2000cal consumed total. I had a bite of my boyfriend's ice-cream and a sip of his sprite, so it's probably closer to 2100 but everything else is accounted for, so i doubt i'm too far off 2k.First day of classes were okay. Went to the gym after with bf. He had never been in a gym and re-triggered a wrist injury after some light lifting so i did my push day while he ran up cardio.I was sort of hungry the whole day until dinner, and can feel the hunger returning now, but it was very slight and felt manageable, opposed to the way i would get before which was ravenous. I think it's just that it's been a week so I'm getting used to a slight hunger the whole time. Restricting myself and planning out my days is getting easier and easier.I weighed in 1kg less than I did a week ago this morning and that was pre-shit, so I'm sure there's more progress than that, things are trending how they're supposed to which is wicked.Hope everyone elses day was good.WAGMI, love ya.
>>75683569While I'm nowhere near 35, I understand the frustration with wasted time and lost potential greatly. All we've got is today and the future. Better to spend 35 years as a fat lard than 50. If you're approaching the life you've always wanted you're doing good and should be proud.Love ya and good night
>>75683555Measure and track other metrics regularly. Waistline is often better than weight. Your weight will fluctuate a lot more than your waistline will.
>>75683580>2k calories>hungry Lmao ngmi
dawn of the 7th day without food.exhaustion comes faster. i can feel my body and liver processing my fat. occasionally my body itches due to the sheer speed of the process. My stomach sometimes contracts. I've more hiccups and the odd acid reflux. I don't feel hungry. There is the odd desire when i walk by the chips aisle, but even when offered food i've declined. Today my muscles felt slightly off, and i think my body may begin eating away at them.
>>75683586Im losing weight as a way to cope because of all the things I hate about myself it seems like the easiest fix. I lost weight in highschool I'm confident I can do it again. But making friends at this stage in life, let alone trying to find a romantic partner seems hopelessly insurmountable, as does finding a rewarding job after spending my whole life unemployed and checked out of life. So weight loss first and then try to fix one of the others after once that's done. That's the 'plan' at the moment.
24 hours into keto... I can feel my liver warming up... glucogen reserves are depleting... the spice ganache...
Just about to finish day 4 of RFL and my upper abs are starting to show Gonna have a pint of Nick’s ice cream once I’ve made it to day 7 to celebrateFeels good man
Would you recommend carnivore?
>>75683631I recommend anything that allows you to create a caloric deficit that you feel comfortable sticking to :DBe that just counting calories or something maggot meme diet.
4th day of maintainingI gained a bit of weightSo I shall do OMAD today
>>75683596gnomebro...
Fatty ContestLardMan124.5kg
>>75683652>I gained a bit of weightso the 1st day of maintaining
>>75683652>maintaining >gained weightPick uno
Tips for baked veggies besides potatoes? I have a friend who roasts chickpeas to use instead of regular snacks but I still find them to be easy to overeat. I usually does potatoes, carrots, onions, but I always kind of wing the seasoning.
>>75683871Asparagus, mushrooms, broccoli, peppers etc
>>75683877Oh yeah, more greens is a good idea. Aren't mushrooms going to burn though?
>>75683882Not really, depends how long you do them for I guess.
>>75683871bell pepper with a creamy tasty dip
>>75683871Broccoli.
in theory, tomorrow morning I should weigh at least 0.3kg less than a week earlier.
>>75683969In reality, you won't.
>>75683969You could weigh 0.3kg less last week by farting a big one before weighing yourself. It is practically a rounding error
>>75683969you say that but then your body decides it doesnt want to take a shit and you carry 600 grams of shit inside your body while weighing
>>75683871Okra is great. Pretty unique texture and flavor compared to most other vegetables and low in calories, I can basically slam nothing but these until I'm full. easy to prep too, give them the slightest coating of any kind of oil and then throw em in a 450 oven for 20 minutes. dont even need to trim the ends if you're fucking lazy.Downside: not everyone is a big fan of the slime.
Fatty ContestPeakedIn201088.8kg
The diet loneliness is rough bros.......
>>75684202whats lonely about it
>>75683969
>>75680853>>75680758>>75680751I'm also doing this and feel fine. I eat 1000 calories a day and am getting 140g of protein (a pound of chicken and then 2 slimfasts throughout the day are the meals then for snacks I'll have 2 keto buns a day for 50 cals eacg) and am taking LMNT electrolyte packets. I do also try to lift twice a week to help lessen the muscle loss.
>>75684263>>75680751>>75680758>>75680853Oh, also once a week I do have a 2000 calorie cheat day.
>>75681501Drink pure vodka, with some no sugar mio or something, like a proper alcoholic weightloss regime dictates
Fatty Contesthecatomb246.0lbs74 inches
is the Mifflin-St Jeor equation for tdee actually accurate? how come when i use it myself i get 3181.92 tdee but online calculators give me from 2700 - 2900
>>75683604>Average fastard fiction storyCool>>75683627Utterly based RFL is Chad >>75683631No>>75684319Literally who cares? Are you trying to create a 500 calorie deficit like the FAQ on reddit*t told you too. Eat like 2k and you lose what you lose Jesus Christ
>>75684274Oh and by once a week I mean everyday and by 2000 I mean 3000kcals.
>>75684360No you dont
>34yo Female>71kg, down 4kg since starting Dec>TDEE 1700 kcal>Caloric Intake 1000 kcalWeight loss has stagnated for the past week, and hasn't moved off 71, even jumped to 71.9kg one morning before coming back down to 71kg. Yes I weigh myself every morning, no I won't stop doing it.>inb4 you're not calculating your caloric intake correctlyYes I am calculating intake correctly, it's fucking tuna, eggs, chicken breast, beef, and rice, there's nothing special going on, no crazy sauces, no crazy amounts of cooking oils, no snacking except small cups of weighted fruit.It's impossible I am at a plateau for my weight, not on my period so no hormone imbalance. I'm expecting this 'wall' to just break and then I'll continue losing weight again??But what in the actual fuck is going on.
>>75684374You're eating more than you claim, cope and dial 8
>>75684360Nah, for rizzle it's only once a week and I'm being strict. I'm at 170 and hope to be at 130 or 140 by June.
>>75684374Lmao I can feel the troon seethe in this post. > Don't you dare say I'm eating too many calories!Top kek
>>75684374You're either calculating calories wrong, or you're defying the laws of thermodynamics.Or even you're a mutant human with a novel form of metabolism that can withstand a 1000 kcal diet indefinitely at 71 kg, which means you'd be one of the few survivors of massive famine in an apocalyptic scenario.You decide which explanation best fits your case.
>>75684358>Literally who cares? Are you trying to create a 500 calorie deficit like the FAQ on reddit*t told you too. Eat like 2k and you lose what you lose Jesus Christno retard i want to know my maintenance calories literally nothing you wrote in this reply is useful why even bother
>>75684413Your maintenance calories changes every single day you dumb fuck. Say you spend an extra 30 minutes in bed, how do you account for burning less calories? Oh my God I have to know! No I can't just eat a human amount of food! I have to know what le science calculator online says!
>>75684424it averages out you fucking idiot, why are you even in these threads? kys and fuck off worthless nigger
>75684383>75684406>75684407Useless fucking general with no actual knowledge or insight to giveWhy do I even bother coming here
Ate'd 10 raw eggs and 200 grams of cheese. Now I can fast for another 24 hours. Hows the calorie counting going for you, anon?
5 weeks until Valentine's Day.Hoping to be 125 for it, 7.8kg to go.
>>75684446You're 500lbs, eat less.
>>75684374>It's impossible I am at a plateau for my weightIt's not desuPlateaus are just a bitch, I've had it happen for 2 weeks+ with no change in diet or calories and randomly wake up one day 1kg lessJust keep going and you should eventually be fineAnother thing others recommend is to do a maintenance weekend and go back to your cal def, havent tried it personally but might be worth
>>75684374>It's impossible I am at a plateauWhy do you think this? You can retain water for weeks before it flushes. Even the OP tells you not to freak out about weight loss stalls, they happen often, if it persists longer than three weeks is when you know something is wrong.
>>75684501>>75684511True it is very possible when they eat more than they claim.
>>75684374>I'm expecting this 'wall' to just break and then I'll continue losing weight again??Yeah sure
>>75684501>>75684511My usage of the word plateau is more that my TDEE has not lowered to meet my caloric intake yet, so I don't see any need for a change in intakeI'm not sure how you define a 'plateau' that is only temporary and gets broken without changing anything>randomly wake up one day 1kg lessThis is what I'm thinking will happen, but what is physiologically actually happening during this period
>>75680730Anyone use nicotine pouches to reduce their appetite?Or should I just suck it up and deal with the hunger while at work in the office surrounded by slop
Fatty ContestIWillDoItAgain96.7kg178 cm
>>75684515Imagine if you actually ate at a deficit
>>75684515>I'm not sure how you define a 'plateau' that is only temporary and gets broken without changing anythingwe just call it platue desu, being on cal def and weight staying about the same for a period of time before it goes down randomly>This is what I'm thinking will happen,99% it will>what is physiologically actually happening during this perioddont think anyone has a clear answer for that, bodies are still a mystery to us its hard to have a cookie cutter answer that fits everyoneas long as you are in a cal def just keep going at it and dont worry about it that much
>>75684559>1000 kcal daily intake>not a deficit Okay>>75684559Thanks
>>75684605Mind broken
Fuck, whatever, I'm out>>75684584Thanks
Thanks guys, I have lost no weight but I have gained muscle
>>75684628dw about the shitposterswgmi anongood luck
>>75684437LMAO
>you, yes you anon>good job>keep it up>WGAMI
>>75684584>what is physiologically actually happening during this period as your fat cells depleate your stored fat they fill with water and will sometimes retain this water for a time, eventually your body will flush this water. And 'woosh' you'll lose a weeks weight in a day. Why does it do this? Who knows, it just does.
>>75683221What happened to you?
>>75684278Propel works great and takes away the burn if you're a pussy
>>75684274Did that once a week cheat day thing, hut it ended up heing a major slowdown for me so back to normal on fridays frim now on, gotta get back to -5lbs a month,
>weightlifting mon/wed/fri>walking/running tue/thur/sat/sunMan I feel great. Sleep like a baby every day. I thought I was too fat @200lbs/5'10 to run but I can actually do it.
>>75684807fair enoughdifferent stuff works for different peopleas long as it works for you and helps you continue you can do whatever you want
240 down to 224 in 6 weeks, i got down to 198 from 260 a year ago (mostly from not eating junk food and lifting, same this time but no lifting because i didnt gain much strentgh after 6 months) AND after a year of asking i've got my second T fasting test results (Uk NHS is pure fucking shit) and my T was 6.2 &.6.8 so i should be on the road to getting T gel/injections.At 5 ft 6, 225lb is fucking brutal to live with and im disabled (fucked leg from childhood) i asked if they could x-ray mri it as its been 15 years since the accident and the NHS response was nahh, go see a physio, nigga i can feel the cartilage catching and locking the leg, shave that fucker so i can walk you cunts, NHS : "Go swimming bro" nigga the knee will dislocate every time i kick, are you fucking rretarded? NHS:"Bruh your 10mins consultation time is up"aaaanyway, I hope i can get down to 160-180 and 20-25% i'll be happy with that.Thanks for reading my blog.
>>75684446>Why do I even bother coming hereTry r*ddit, they will be more receptive to your delusions
>>75684874Average brit pol chav retard
>>756848974chan is the posting grounds of retards
Girl boss dieting is so psychotic my sister just texted me this and asked which one would be best because I lost a lot of weight. None.
>>75684975did u tell her crash dieting is for noobs and that she should just calories in calories out?
>>75685018Yeah, you can easily overeat on fruit and added oils to vegetables, wtf is a candy only day, this dooms you to fail.
R8 today's macros
What are done good supplements to help with maintaining peak nutrition while dieting?I currently have: Omega 3 oilCalcium, zinc and magnesium 100% multivitamin Collagen powderLow fat, low sugar whey protein powder
>>75685064>77g of fat
>>75685099L GlutamineL ArginineMilk ThistleCoq10Quercetin
Day 5 of no weight loss at 1500 calories and 15k steps.I only eat diet TV dinners and soup so it's very easy to track my calories so I know I'm not going over.I think I'm just gonna not eat anything at all today just to try and force number to go down tomorrow to keep my sanity.
>>75685158how much salt is in that?
>>75684743break-up depression spiral, unfort.
>>75685158why dont u just get a vegetable steamer and eat that?
>>75685118I'm not sure if that's accurate, I'm guesstimating from throwing a handful of cheese into my omelette.
>>75685168Probably a lot, processed food tends to be loaded.>>75685178My food already tastes meh, I might have to an hero if I went vegan/vegetarian.
Fatty ContestAbuGarcia232.6
>>75685168Did math for yesterday, I had about 2700mg of sodium.Is that bad?
>>75684975howtodevelopaneatingdisorder.webp
>>75685204Salt can make you retain water. So, you might have lost fat but gained water weight.For steaming veggies, I mean that is an easy way to cook and is almost microwaved food, but without the salt. As well, you can get frozen meat like burger patties that are proportioned for you (alternatively buy a food scale and it takes like 10 seconds to proportion your food. Then you get all the food without salt.
>>75685224no that is below the daily recommended value. doctor's recommend 6g per day.
>>75685169Ah, my condolences. Well so far my biggest crutch while on this big wl journey thing has been nicotine with a few other vice slips, but not food. I survived complete financial loss and uncertainty, complete uprooting, drawing a hard line on alcohol and weed sobriety, complete nofap and no porn, stress of living with family again, stress of my spouse overseas, yearly grief season and PTSD worsening season, no weight regain yet. I think, I hope, I've finally defeated food as a coping method.
>>75685282>I think, I hope, I've finally defeated food as a coping methodsounds like you've been through a lot and managed to turn it around. that's awesome. but your fat ghost is going to follow you around foreverrrr. do you think things are going to be easier or more difficult when you move back out? changes in location and routine can bring a new set of challenges.
>>75685158Gotta wait at least 7-9 days before taking conclusions, For example I lose weight once a week, no matter the deficit.
>>75683871brussel sprouts. drizzle a little olive oil on them, salt, pepper, chopped walnuts or whatever and roast them in the oven
I have a craving for some mcdonalds, if I don't eat anything all day and grab some, its fine as long as I keep the calories limited to 1500-1600 right?
>>75685408This, I seem to only lose weight on Thursdays for some reason, its fucking weird. I'll plateau all week until eating the same deficit and doing the same exercise then Thursday hits and suddenly I drop 2 lbs.
>>75685508No
>>75685532what's wrong with it? am i misunderstanding cico?
>>75685536No, but that means your fatty brain won.
>>75685536>Cico
>>75685377Spouse is in Japan working, that's where I'm going. He lost 20lbs without really trying because lowcal food is everywhere and very popular, and you just walk everywhere. It'll be stressful and he's not sure how safe it'll be to run after curfew or before daylight, but I'll work it out. Fatty ghost comes around when I'm happy, I ate to feel happy or to extend happy, I still have to avoid happy eating.
>>75685536You can eat whatever you want so long as you're in a caloric deficit. But if you don't want to look like shit when you're done with your weight loss you should be eating a balanced diet and lifting.Yes you could technically lose weight eating twinkies, pizza, and oreos, provided you count your calories but you'll come out still looking like shit. what you want is high satiety foods that will make you feel fuller on fewer calories, not eating slop because you had a craving.
>>75685536CICO doesn't work, you need to begin eating nothing but mushrooms and berries you find on public land.
>>75685574>>75685543>>75685547fine...looks like its 4 eggs, 1 cup of rice, 2 scoops of protein powder, 50g of peanuts, and 1 cup of vegetables for dinner then
>>75685597>50g peanutsNGMI
Newmans Own pizzas are pretty reasonable for calories, can eat this and have plenty of roo. For a decent 2nd meal.
>>75685597Peanuts are very calorically dense and not very filling.
>>75685602what do you suggest then? anything that is high calorie and high protein? eating healthy has made me realize I fucking hate having to constantly eat to hit 1500
>>75685610You want stuff on the right side of this chart that's green or dark green in color.
My stomach hurts after eating a full day of food, I've eaten like 800 calories a day for like a week and today I had an omelette, a protein bar and a patient shake and I feel like I'm dying.
>>756827362600 TDEE seems pretty high.use this calculator and put your activity level as sedentary https://www.sailrabbit.com/bmr/
i have 183 calories left for the day. it is 1:25 pm. am i gonna make it?
>>75684975The top right can be manageable, but all of those are way too severe.
>>75685641No the fuck did you eat for breakfast and lunch?
>been getting 2 mcdoubles every day because it's tasty and fits my macro needs>they discontinued the 2 for $4 deal>now I have to get 2 double cheeseburgers for $5>they call this a better dealI now have an 800 cal void that I need to be able to eat everyday without getting sick ofthey shit on my plate and called it a deal
>>75685649I had 330 grams of potatoes, and 2 chicken thighs. which came up to 530 grams raw. then i had a protein shake with almond milk. now i see that i could have waited to eat the other chicken thigh for dinner. and i am regretting it.
>>75685665Stop eating mcslop
>>75685665>>75685547
How much can I expect to lose by doing IF for a month? Here's my plan>MTuThF: One post workout smoothie>W: One dinner>Sa: Just water>Su: One dinner
>>75685718seems extremely unlikely that you'll last a month on this diet, especially if you are also working out. but if you do, you will lose a lot of weight for sure.
>>75685718>One dinnerThanks that's plenty of information, you should lose 3.6429204 every 58 to 59.6 hoursRetard
>>75685508yes it's fine to do once in awhile, but ideally it's better to learn to control those cravings and break your old habits. my mcdonald's craving/habit was in the morning when i drive past it. could i get a 400 calorie breakfast sandwich and nothing else and still have a deficit for the day? yeah. i've done it. but now you're putting yourself in the position of having to control your fat brain and not get hash browns, or not get a second sandwich because there's a 2 for $5 deal. going by my old food logs, when i fall for the mcdonald's trap in the morning i rarely hit my goal deficit for the day. more often than not i ate maintenance calories or went over.>if I don't eat anything all day and grab some, its fine as long as I keep the calories limited to 1500-1600technically, yeah you can do that IF you're hitting your protein goal, but i wouldn't do it more than a couple times a month. it's not a recipe for long-term success.
>>75685623I got 2329 cals per day as the avg under sedentary.It goes up to 2669 cals per day under Slightly Active, Exercise or Light Sports 1 to 3 Days a Week, the very next tier above sedentary
>>75685789use sedentary as your tdee to start unless you're a digging ditches all day. err on the side of eating less.
>>75685282this was inspiring, anon. keep pushing, you got this.
>>75685789buddy just eat 1500 calories. its a nice even number and its easily divisible by 3 meals. what's not to like?
>>75685767Sorry I should have clarifiedDinner is stir fry with brown rice. No idea how many cals it is since its home cooked but its definitely under 1000
>>75685812got it thanks>>75685826yeah you're right. my original question was if it's possible to lose 1.7 lbs a week, that is about -8 lbs per month.that seems crazy fast and will be achievable with 6 days of -600 and one day of 24 hour fastingcan i really lose weight that quickly? i'd be beach ready by summer
>>75685547literally my goal, thanks for the inspo
>>75685826>1500 kcalplease please please please do something other than sit infront of your PC all day
>>75685871Most of the time it's not a matter of wheter it's mathematically possible but rather if you're going to handle it. You don't know how tough it is to have a deficit that big for that long of a time, you're likely gonna fail, put back on everything you lost and some more.
>>75683996>>75684001>>75684016>>75684229I’ve woken up. I weigh 69.4kg now
Does anyone have experience with being diagnosed low T while they were obese, then losing weight and getting their T to an acceptable level? I don't want stats or anything, I want personal anecdotes from people who have been there and done that. I got my T checked when I was 280 pounds two years ago (I'm 5'10) and it was horrible at 231 ng/dl, and I want to know what I should expect if I'm able to get to a normal weight. I've since packed on alot of muscle and dropped a good amount of weight (1/2/3/4 5x5 and I'm down to 240 pounds) but I still need to lose alot more before I go to get my T checked again (aiming for 200).
>>75685871>if it's possible to lose 1.7 lbs a week, that is about -8 lbs per monthif you're completely locked in, yes. if you're just starting to restrict calories now, be aware you will drop a lot of water weight initially. that's not fat loss, so tune it out.>6 days of -600 and one day of 24 hour fastingskip the fasting and just try to stick with the -600 calorie deficit (or more if that's where 1500 puts you). sticking with a restriction like that all week is fantastic progress. fasting one day will make you more likely to overeat the day after.>beach ready by summerlol, lmao
>>75685871>>75685898^
Mounjaro is eating my ass up, I don't even feel like eating.
>>75685983Unfortunately it's also eating away at your bone density.
>>75685991Sure bud
>>75686012It's true to the extent that any sustained and rapid weight loss done without eating sufficient proteins and working out will come with lean mass loss, including muscle and bone loss.To which the obvious counter is simply to not do that.Eat proteins, do cardio, work out. Get enough sleep too while you're at it. Boom. We've solved GLP1 agonist-induced sarcopenia and osteoporosis. Easy stuff.
>>75686037>Eat proteins, do cardio, work out. Get enough sleep too while you're at it. Why not just do the last step and eat at a deficit instead of injecting yourself with pharma garbage at that point.
>>75682770It really is despair at it's highest. Lately I've been spiraling more and more frequently which led to issues that forced me to take the first steps.I'm going to be 30 soon with a list of health issues from lifestyle that will haunt me for the rest of my life.Being a fat fuck is honestly at the core of it looking back. I used to be really physically active, but after my parents divorced I put on weight and was basically encouraged into it.Every time I wanted to change I was basically sabotaged since everyone else in the family is a hambeast too.The shame shaped my behavior and inaction became the norm.Ended up doing a lot of shit like the dude in pic rel.All just pretending to mask reality, mask the shame, mask my ineptitude and excuse my inaction digging myself deeper and deeper.Now I have to face it all. Sure I have to do it, because the best time to start is now, never going to be a better time anymore.But in reality? I'm hurting.Even if I do 200% effort the dream result is going to be sub-standard compared to people who just were normal to begin with.I'll have to get the loose skin surgery, I'll probably have to get spine surgery. I'll have to get my hands operated on to fix RSI/tendon fuckery, teeth etc.By the time I'll get all these done I'll be 31-2 at best.Gotta get an education soon too because my low skill job that I was graced by the heavens with will probably go away in a year or two. (My first job at 28 ...)I have one friend at least, but no real social prospects. Overall still as aimless as I was at 14 which seems insane considering how much time actually passed.I'm just starting, no idea where I want to end up, but it seems getting to the starting line will be a herculean task, and then I'll still have to do the marathon of life afterwards.I feel a deep sense of despair when I look back at what my life, my youth could have been.Experiences that have never been... but I'll carry on regardless.
>>75686053Post body
>>75686053Because people's relationship with food has become completely disregulated due to bastards spending many billions of dollars convincing them to stuff processed garbage in their mouth for years on end.The result is a sad mix of mental illness and metabolic syndrome.Telling them to "just stop doing that bro" is well-intentioned, but often enough insufficient to produce the change needed.In contrast, eating more proteins and moving more doesn't go directly against their disease, so once GLP-1 agonists do the hard part, it's quite possible for them to accomplish the rest.I dream that one day we will hold Big Slop to account, but deep down I know it will never happen.
>>75686097not before you post your syringes, junkie
>>75686120I don't take glp 1s but it's always obese neck beards posting conspiracy theories about how bad it is for you kek
>reach fiber goal yesterday>non stop farts todayoops
>>75686115Yup all the women I know on it eat only protein shakes, veggies and some healthy fat. They are shaping up nicely
People here act like turning 30 is like turning 60
>>75682770Embrace the free leg gains and metamorphose into a chad.
>>75686073a little older and word for word going through the same. i don't know how we'll do it but we have to do it anon. can't look back, can't look forward, just have concentrate on now. good luck to us.
just bought 6 liters of milkWAGMI
>>75686166Good luck to you too anon. It helps me to know that even if I can't reclaim whats lost I can at least try to prevent future anguish.It's cope, sure, I'll never be married at 20, never enjoy life at peak youth and energy, not to mention the world was better a decade ago as well.At least I can try avoid needing a wheelchair or a diaper if I slip a disk from being a fatty 5-10 years from now.It could have been so much better, but it WILL be so much worse if we don't press on.In the end, results aren't guaranteed, but I don't want to regret not having done anything about it years from now.https://youtu.be/jluMqvuQYlsI'll probably get this printed out in some form. Pic rel really sums it all up. Used to dream of all the things I'd do after getting in shape, losing the fat every summer break.Then the summer breaks were over before I knew what happened. Then I'm 30.
>>75686249>>75686166Can you believe people used to do shit like cross the Oregon trail or siege castles? Fucking hell what a sad sack of shit people are now. Imagine complaining about life in 2025 the world is literally your oyster. You are in a thread about how so much abundance led to health problems. That's how good we have it
>>75686156It is
>>75685780so tell me if im misunderstanding this, the only thing I should be worrying about as far as losing weight and gaining muscle is primarily Protein Goals and Calorie Goals right?so say, with the 0.8/kg protein thing, my protein goal is like 90g, and my calorie goal is like 1600 or something, I can just get that mcdonalds meal and then round out my calories and protein goal with protein powder? or is there something else im missing that causes this to be a bad idea if I only do it occasionally?
>>75686357HEY SARRR
>>75686377>>75685547>90g of protein
>>75686377this question also is about looking good toolike should I be managing my fats and carbs and shit, or does looking good just come down to>eat less than your maintenance>eat your protein goal>and it doesnt really matter what youre eating
>>75686396is 90g of protein not enough..? thats literally the amount given to me by the calculator this board tells people to use...
>>75686399High protein, reach minimum fat intake for hormone regulation, lift 3x fullbody, low intensity cardio 2x a week. There, do you need more information then that?
>>75686403Not even close. In a deficit you need more protein, in a surplus carbohydrates are protein sparring. Protein has a higher thermic effect and is very hard to store as fat
>>75686408no i just wanted to confirmi feel like im doing all of that right now?im>mwf full body workout>mwf cardio>1500-1600 daily calorie max>90g protein goalis this a successful plan to looking better and not being a fat fuck?
>>75686411so what, like 140g? i can do that if its needed, I just want a proper amount so I know what im working towards
>>75686414360 calories coming from protein. That's hella carbs and fats. Are you actually brain damaged to not understand why you would want a higher percentage of your diet to be protein in a calorie deficit lifting weights? I'm asking seriously, do you have autism?
>>75686419I'd do 150 minimum.
what i do normally >drink a shitton of fluids afternoon + early evening>barely season my eggs, veggies, chicken (dinner) >wake up at least 2-3 times to pee during night>wake up feeling somewhat unrested next morning what ive been trying the past few days>make an effort to put extra salt in dinner (eggs, veggies, chicken), put some s ó y sauce for extra sodium>dont really drink anything past dinner>only wake up once to pee during the night>next morning wake up +1kg on the scale after poop>feel more restedguess what im gonna keep doing regardless /fat/? ye id rather make my sleep suffer more instead of seeing the scale go up a bit moredisordered eating in a nutshellinb4 >fatty stop eating so much salt my bp is 90/50 and resting hr in the low 40si weigh 84kg at 180cm which is a bit too much still obviously but what the fuck manalso trying to get at least 2L into my system before half of the day is over, so before 1pm (i wake up at 6:45)wish me luck anons kek
>>75686269True.Then again, those people didn't exactly do it because they wanted to for the most part. Inertia or the lack thereof causes these things to happen.Your environment can shape or force you into the warrior or a scared boy running into machine gunfire on D-day, or a fat sack of shit sad about a wasted youth.Free will and agency only goes so far, and it got me here, in this thread, taking steps for a better tomorrow. Then again, would I be here if not for a series of events forcing me to act?Likely not. Excuses or copes, doesn't matter, it is what it is. Having it too good is an issue as you say yourself.Suffering is relative.I'd like to think what I wrote isn't mere complaining, but reflections, sharing of personal experience as prompted by another.The overall message is still perseverance. Despite not liking ones reality, or future prospects we have to move if we hope for improvements.
>>75686408What should the rough percentage of each of the macros be, how do I figure out how much lean mass I have?
>>7568645840/30/30 protein carbs fats. Carbs pre and post lift. No carbs after that without fiber. Navy method
in such a hungry boy >.<
>>75686466Okay, so lets see if I got this right, so according to navy method I have 40% body fat and 156 lbs of lean, according to the TDEE calculator I should eat a total of 1569kcals a day.1500*.4 = 600/4 = 150g protein1500*.3 = 450/4 = 112g carbs1500*.3= 450/9 = 50g fatsthat look correct?
Check this out, I'm fatter than I was but my fancy scale says I'm more muscular than I was. Does this mean when I cut I'll look like a Chad???
>>75686585Only one way to find out tubbs.
I have lost 6 inches of waist but my weight is the same? Is my scale broken?
>>75686585those scale do not differentiate between water weight and muscle mass when it comes to lean massbut if you have to ask and you cant tell 15 pounds of muscle more from looking at yourself in the mirror then i got bad news for you
why do people say eggs are a really good source of protein? its like 6g for 70 calories...so at 4 eggs you have 300 calories for 25g of protein, meanwhile you could have just had 300 calories of chicken for like 75g of protein
>>75686611You're retaining water.
>>75686631u can just buy egg white, it is like 28g per 100 cal
>>75686515Yup
>>75686630I do have more muscle, I did a lot of lifting in October-Nov but also ate a lot and drank gallons of eggnog in December.
>>75686156Turning 30 is when your social opportunities are starting to come to an end. 60 is when your physical opportunities are starting to come to an end. They're pretty similar.
>>75686403Nigga 1 gram of protein per POUND of body weight is the standard for "optimal" muscle growth. The other guy was right: enough fat for hormones, enough protein for muscle growth/maintenance (1 gram per pound of body weight) and then fill the rest with carbs for energy. Simple.
>>75686651so is that the easiest way to hit a 200g protein goal, just like 4 scoops of protein powder and egg whites?
NEXT THREAD>>75686729>>75686729>>75686729>>75686729
>>75686631Because they're a high quality source of complete protein. Sure they're not something you want to eat as your primary source of protein due to the calories, but if you need good fat + protein they're one of the best choices.
>>75686723How do you know if you're getting enough fat for hormones?
>>75686739It varies depending on your weight, but it's not a huge number for anyone. Probably 25-50 grams of non-goyslop fat depending on your weight. An easier way to be 100% sure that you're getting it is to prioritize fat over carbohydrates. Protein > fat > carbs, with the amount of carbs you take in being dependent on how you personally can feel a carb deficit impacting your physical performance.
Did extra walking today, won't let a plateau beat me.
>>75686970That UI scares me a bit, because a (small) part of me would feel an impulse to keep going until all three lines end up at the same spot.Anyway, great job. I'm not jealous at all, you bastard.
>>75686990I understand the 'tism, it's Samsung Health and the UI used to be better in the early/mid 2010s when it wasn't a black themed minimalism app.Appreciate it, my lower back is sore but will be fine in the morning. hope number goes down tomorrow.
how do I lose face fat?
This hamhttps://youtu.be/xRKW_7c6kxo?si=lRBaM-J0SEeOoMil
