>Who is /fat/ for?For aerobic activity anons working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.Join our Fatty Contest: https://www.fattycontest.com/>What do I do first?1. Read https://physiqonomics.com/fat-loss/2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy3. Calculate your TDEE: https://www.sailrabbit.com/bmr/Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.4. Plan your weight loss: https://www.losertown.org/eats/cal.php5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros), LoseIt (great for both), or Waistline (FOSS).>Now what?Count calories, all of them.Eat about 500-1000 less calories than your TDEE.Buy scales, be accurate.Learn to cook. Try to stick to lean protein and green vegetables.Eat a lot of protein. 0.72g per pound of goal lean body mass.Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.Lifting weights will keep and gain muscle mass and lose fat much quicker. Not 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: >>76640274
Comfy thread, lot of losses will be had.
fat is like the wax on a candleyou simply need to burn for a while
Esl zoomie btfo by nun Kings
>>76645126Yeah. I want to do better next week. Not sure what was up last, but, nothing good.
>>76645112i just eat one can of black beans every day
>>76645180What sauces or seasonings?
>>76645213
do you ever do cardio or lifting on an empty stomach?
>>76645232No I always have breakfast first.
>>76645224Yyaeh bro, just ad some curry powder or tajin and your beans are transformed
Does 2400 calories sound too high for a deficit if I'm 5'10" and 180 lbs? I'm trying to cut down to 15% bodyfat
>>76645180You dont even add crackers or anything (?
>>76645254Yes that is way too high you will gain weight.
>>76645262Shit, okay. What about 2000 calories, 200 grams protein?
>>76645268We don't know anything about you. Put your stats into a calorie calculator and it will give you a maintenance number. Then just eat less than that and you will lose weight. You'll have to regularly re input that info as you lose weight because you need less and less food over time.
the pedal of my stationary bike broke, its over, im going to accept my fate of being a fat pig
>>76645283You should order 5 pizzas and a 2 liter of diet coke to make yourself feel better. I
>>76645285thanks, want some?
>>76645286Yeah please no mushrooms or olives though. Don't forget to ask for pepper flakes.
>>76645275Looks like I have to adjust my diet. 1500 cal a day it is
guess im going to play videos games and pretend to be someone else for a couple of hours
>>76645295Good luck, don't let temporary setbacks cause you to fall off the wagon. When you fuck up just do better the next day. It's all about making new good habits not being perfect all the time.
my omad for the day is a pepsi zero sugar :3
Fatty ContestDemoralized11.4kg
I'm depressed I'll never get to experience food perfected.
>lose like 180lbs>turns out my dick is actually kinda big>no women will ever see it because i have a disgusting amount of loose skinkind of a retarded curse but whatever
>>76645306Thanks. Do these macro ratios look any good? I've already been eating about 200 grams of protein daily for the last two weeks, so it looks like I'd basically just be cutting carbs out of my diet.
>>76645374I'm not an expert on that stuff, I honestly don't think it matters that much as long as you are losing the weight. I don't think you have to do zero carb or any other extreme thing. If you want to and it works for you than so be it. But there is no one magic cure all, just try different things until you find something that works for you personally.
>bought some taco bell>started regretting it as soon as I opened the wrappers
>>76645498Did you at least get something nice like the 7 layer burrito? I couldn't believe they brought it back, that was always my go to for years. The mexican pizza is a rip off and sucks compared to the original. But seriously taco bell is unfortunately one of the worst places to eat out. I think they do research and probably cast demonic spells on their food. I don't know how it's possible to cram so many calories into so little food. If you're dirt poor and dying sure it's great. But if you're on a diet they are very dangerous.
>>76645523the burritos are fucking disgusting, the only shit that's edible on the menu are the crunchy tacos, and even then they skimp on the beef and try to shove the abhorrent burritos into every combo
>>76645528I agree on the rest but for some reason the 7 layer enchants me. Some combination of the ingredients creates a unique flavor I just can't resist. If not that I liked the baja chalupas when they had those. Pretty much stopped going when they discontinued both of them. The doritos locos are alright but its like 12 dollars for a combo of just 3 of them which is absurd.
>>76645498Since taking glp medications I been disgusted by fast food. Almost like they put something in it to make you addicted
Day 4 of the journey from 290lbs to 225 lbs. I feel like I can do it.
>>76640983https://youtu.be/341GF3XKKmUhey
>>76645653You absolutely can
>>76645126I still think of Zyzz occasionally, how he would have wanted us to stop being fat cunts and truly live our lifeRIP ;_;https://www.youtube.com/watch?v=i_AdlNy_jYg
>>76645703Fag
you simply must lift weights for the rest of your life
>6'2">197 lbsI'm not fat, but rather I'm trying to increase my running endurance. Are long, slow, easy runs the way to go, in addition to the occasional high intensity session? I'm also losing weight as I go to reach my goal of 190 or below.
>>76645767if it feels easy your endurance isn’t improvingit should be a steady jog but it should definitely get you uncomfortable
>>76645711Thanks, godspeed.
Fatty ContestCaptainPlanet129.9kg
>>76645631>Since taking glp medications I been disgusted by fast food. Almost like they put something in it to make you addictedThey absolutely do. NYT ran an article that fast food companies are now researching ways to make their food addicting to people on glp-1s too
I have an appointment with an endocrinologist on monday to get onto WeGovy (ozempic but actually for weightloss). I can't wait to not be a fatass anymore!!!!!!
>>76645908Why not just lose weight the natural way, you fat pig?
pro tip, don't take psyllium husk and then immediately go to sleep. you'll be in for a bad time.
>>76645374If I were you I'd replace those carbs with fats to keep your hormones in order.
>>76645912>Why not just lose weight the natural way, you fat pig?1. Why should I?2. I've done that, and then gained it back over time. I can only hold it off when my life is super stable and nothing is happening. As soon as 100% of my focus isn't on my weight, like if I have to focus on work or family or whatever, then I start gaining it back. I'm ready to just accept that my brain is a fatass brain and treat my fatness as a chronic condition to mitigate with a lifetime of glp-1s.
>>76645932>to mitigate with a lifetime of glp-1soh no no no, who's going to tell him?
>>76645912Because glps make it ez mode
>>76645940>>to mitigate with a lifetime of glp-1s>oh no no no, who's going to tell him?just say it nigger
>>76645912dont be rude
Fatty ContestName: Dzonathan GavertWeight: 101.95 kgOverall progress:https://tinylink.net/1JdoyMotivational Song of the Day:https://youtu.be/Mk1asK7ElEE?si=u3D3bPkV3IITgqoX&t=45
>>76645904>NYT ran an article that fast food companies are now researching ways to make their food addicting to people on glp-1s too
>>76645941Don’t they fuck up your face and give you cancer tho?
>>76645957no
>>76645908You have to see a specialist for it? I got Mounjaro from my GP.
>>76645966>You have to see a specialist for it? I got Mounjaro from my GP.Yeah, I live in Italy and that's what I've read. I did see someone on reddit say they got it from their GP, but everything else i read said it has to come from an endocrinologist
>>76645973Healthcare is such a scam
>>76645908If you're an amerilard make sure it's either on your formulary or you have the doctor send out a prior authorization right away and try to get a manufacturer's coupon just in case. Also avoid the compounded shit.
>>76645981>If you're an amerilard make sure it's either on your formulary or you have the doctor send out a prior authorization right away and try to get a manufacturer's coupon just in case. Also avoid the compounded shit.I'm an amerilard but live in Italy. It's a lot cheaper her, costs only 250 euro a month out-of-pocket. the US truly screws its people over
>>76645980yeah everyone is just googling what the authorities say anyway, idk why we put in all these extra hoops
>>76645498This is such a nightmare ever since I started dieting I can't enjoy the shit I used to eat anymore, and I suck at cooking. 9/10 times I eat out it makes me feel guilty and the food is disgusting, but I also suck at cooking and can only make basic shit for myself (rice, eggs, ground beef, etc.)I can't enjoy food anymore unless I go out somewhere nicer and drop $30 on a meal
>>76645988Have you tried combining prepacked ingredients from the grocery store that aren't loaded with gross shit together. If you can read nutrition labels properly Trader Joe's has a lot of precooked meats and frozen vegetable mixes that can be combined together.
just ate 1,055 calories in the span of like 5 minutesi get that thats not terrible since it'll be all that i ate for today, but its well past 8pm so it might as well have been 3,500 calories.
>>76645988You're not going to get thin until you break your need to get a dopamine hit from food. Find new things to make you happy and be ok with food that isn't extravagant. Some of the simplest food are actually really cheap, tasty, healthy and filling.t. lost 60 lbs eating 1.5lbs simple pan fried chicken/day + the occasional fruits and vegetables
>>76646055>t. lost 60 lbs eating 1.5lbs simple pan fried chicken/dayMind sharing your recipe?
>>76645359I used to eat one like that for breakfast back at an old job I hadIt was so filling
>>76645927Retarded ketolard advice
>>76646133Obviously not all of them you literal sperg.
Why does keto make people lose their minds?
>>76645988Eheheheheheheheheehee why he do that to da cat
Keto more like cringeto
>>76646156watch this >>76646166
If I have 0 muscles and don't work out what BMI do I need to aim for for a flat tummy? 18?
>>76645374You need more fats if you want to sustain that deficit long term. 55% energy from protein is a ton.What's your cw?
>>76646174>you need more fatVery Jewish advice
>>76646186yes famously jews want you to eat eggs and butter and avocados instead of low fat yogurt and skim milk and GMO bread
>>76646173more like 16/17
>>76646194That would be 55 kg for me, guess I need to work out a bit, don't wanna go below 60kg.
How did things end up so bad for you anons? Tell me your story.
>>76646271I gained ~25kg, going from 80 to 105kg within one year, stuffing my face every day thinking I wouldn't get fatI got fat
dawn of the second day. are you going to make your fat loss journey bros?
>>76645921I do that all the time, not the husks, but the entire seeds. Only issue is I need to drink enough water with them, which usually means getting up at night to pee.But it's a good way imo to feel full enough to fall asleep without eating any more.
Hopefully final update, the surgeon confirmed I nuked my gallbladder by doing 24 hour fasts and will require removal, as if I were a 70 year old fat woman.DO NOT FALL FOR THE FASTING MEMEYOU WILL FUCK UP YOUR BODYThe prehistoric dieting advice of multiple small meals a day was RIGHT
>>76646371lmao fastard BTFO
>>76646374I never evangelized to anyone, I just ended up not eating for most of the day because I found it easy and wanted bigger deficits.It's a warning for others.
>>76645283I do cardio at a high level on the stationary bike every single day. So the straps break maybe once every two months. You can easily buy cheap replacements on Amazon and just put the strap on.
>>76645361Women marry men who transition and then transition back after they realize the whole trans thing is fake. Those men have cut their dicks off and have scars on their chest from removal of the breasts that they've grown.The chances of you finding someone are not zero.Stay strong.
>>76646034What did you eat?
>>76646271I was always chubby but then I became a neet and one day I couldn't get into my pants anymore
Fatty ContestName: TakatinWeight: 94 kgfeelgoodman, wagmi
>>76646401Same, I can't wear my skinny jeans anymore so I have to punish myself and reach my college weight which is below 54kg.
>>76646271Seroquel
I BINGED AGAIN FUCK FUCK FUCK
>>76646376Have you fallen for the dry fast meme, perhaps?>>76646186Noooooooo don't consume fats noooo eat more carbs instead you need carbs goy eat our delicious breakfast cornflakes they are good for you
>>76645180Black beans aren't a complete protein, you should at least add some something to make it a complete protein.
>>76646507>Have you fallen for the dry fast meme, perhaps?Of course not, I drink a ton of water. But it doesn't matter, it isn't a kidney issue. Not eating for prolonged periods of time and not emptying your gallbladder is.
Fatty ContestVik230.4 lbs
>>76646509>>76645180Or you could just eat meat, fish, eggs and dairy like a normal person and get complete proteins with much better bioavailability.
>>76646520>just eat meat, fish, eggs and dairy This you?
>>76646522Lmao, mad vegan immediately resorts to making assumptions and calling names.
>>76646524Yeah, that is you isn't it.
>>76646522Every entry past April '24 is not by him BTW, just an autist who is obsessed with the guy.
>>76646568Why talk about yourself in the 3rd person
>>76645112I've been eyeing some of the nicer clothes in my wardrobe that I haven't worn in ages because I was self conscious of my belly, feels good knowing the time is getting closer each day
>>76646520
Fatty ContestFatGermanFuck92.1kg
I'm kinda hungry bros...
>>76646644NGMI
>>76646646post body
>>76646647post body
>>76645112Posted here about 4 years ago when I first started weight loss>obese bmi>kissless virgin at 26>socially retarded>no hopeI got in shape, IM fasting, calorie deficit, cardio and then weights - the usual. 3 years passed, I got very fit, went on dating apps and fucked around with multiple girls. Have a gf now, she is petite, athletic as fuck and lets me fuck her in the ass now. My whole reason for doing all of this was to fuck girls and settle down with somebody. I did do both and fuck me, what a stupid thing to be so fixated and obsessed about - totally overrated. I guess I should be happy since it gave me motivation but I am completely over that shit now. I can whole heartily say though, getting in shape does get you pussy. Not posting any of this to brag, just posting to point out how retarded my mindset was.
>>76646662Post body faggot
>on Mounjaro>its kinda working>I'm miserable>realise that food was one of my biggest life enjoyments and the lack of food drive is meaning fewer meals and I'm enjoying the meals lessI was not expecting this. Maybe it'll improve when the dose goes up, otherwise I may have to try just working off calories instead. Not sure how moderate high level calories + shit loads of gym works for NAFLD though...
>>76646662USA? I assume USA because not being a lardo in USA is considered a superpower these days.
>>76646736Get use to eating less tubby. Stop making excuses to eat more.
>>76646759You should assume USA because this is an American website.
can't stop thinking about the 10 inch ny pizza at work bros
>>76646736Even a little bit of gym can do a lot for your mood.But, I think the biggest thing is just being bored and having nothing else to do, so you eat.
Fatty ContestBagOMilk 185.0lbs
Fatty ContestFuckCarbs110.1kg
>>76646662realdidnt even have to be fit to start fucking, just slightly chubby was fine, only thing that was visible about me were the skin flaps from the weight loss. being an obese faggot is such a fucking curse for your social life, i don't wanna hear from skinny and anorexic niggas how they have it same as us fatties, at least they aren't shunned from the world around them every day
>>76646933What did women think about your fatty flaps? I have this worry.
>>76646938she didnt give a shit but was very vocal about how she didnt give a shit
i've been doing 1000kcal/day for a few days nowi haven't even been all that hungryis this going to fuck me up or can i just keep doing this until i hit my target weight
losing again after maintaining for a while. treating my new warehouse job like a workout
How much can I lose until December by practicing bjj and going to the gym?
>finally hit the gym to lift weights for the first time in months>have already lost 60lbs>weaker than I was in high school>could barely do 3x8 1 plate benchDont be like me anons. Keep hitting the gym even while cutting.
Week 4 no change on the scale. My pants feel looser and people have been telling me I look thinner, so I'm just gonna trust the process and tell myself it's creatine-related water retention.
>wake up>still fatKilling myself
>>76646662>I can whole heartily say though, getting in shape does get you pussy.Reminder to the fatties here that getting in shape (lifting and building muscle) is required for this btw. Cutting and losing weight is half the battle, otherwise you're still gonna be 25% - 30% body fat at your GW and you're still gonna be miserable.
>>76645927>>76646174Really? Could you elsborate why that is? Also, I'm 180
>>76647238Have you tried not being fat?
>Wake up>Not fat>Breathe a sigh of relief>Can finally go about my life.>No longer anxious to leave the house>No longer worried what everyone thinks of me>Can feel good about myself>Wear clothes I like>Care about my appearance>Actually wake up again>Still fat
>>76646509didnt know pumpkin seeds are good for protein, i have a bowlful from the pumpkins i've been preparing. might as well bake them today
>>76647382>>76647338
>>76647382those sleep apnea choking dreams can be intense
>>76647399>>76646509That chart is stupid btwPlants not having all amino acid is a weird myth that I dont understand where it came from
206.9lbs todaygonna be crazy to be under 200lbs… it has been a loooong time
>>76647460i'm sure. last time i was out of the 200 club was when i was 16, over 10 years ago...
>>76645295You can keep the same calories if you increase your exercise by 500 calories
>>76645973Try some steroid websites. Not sure if you're allowed to post them here but one starts with "Deus" and is very reliable.
>>76647382>No longer anxious to leave the house>No longer worried what everyone thinks of me>Can feel good about myselfmaybe 50%, but a lot of this shit you hang onto from childhood… it follows you for a while unfortunately
I have to lose over 80 lb
>>76647518break it down into pieces bro right now you have to lose and keep off ten — focus on that
>>76647291www.tinylink.net/1JdoyI've been consistently eating more fats for the last 3 weeks yet I still retain very similiar weight loss rate. My arms feel firmer, as if I had a layer of rubber on it, my balls tingle in a good way, voice feel deeper/relaxed and overall I carry myself more confidently. Make of that what you will.
i only lost 3 pounds but my bf% dropped from 19% to 16%?
>>76647522I am 45% bf. Its ogre for me
>tfw i need to be at 136lbs
>>76647518I lost 140lbs, you a baby compared to me.
>>76647562how short are you
Hey /fat/. I destroyed my body 3 years ago and got up to 300 pounds. I’m 6’0 tall. Currently down to 216, I got down to 185 at one point but didn’t maintain that. I’m wondering if you guys could help estimate my body fat. I really want to not hate myself by the time my son is born in febuary but I feel like I’m too far away at this point. Obviously I plan to stick to it, but I want to get down to 15% body fat. >front
>>76647614>Side gut
Lost 3 pounds this week. At this rate I will be able not look like a complete fat piece of shit at my cousins wedding by January.
>>76647593very short.
>>76647504tyvm
>>76646271Remote work.
>>76647614A bit over 20%. You've got a couple of months of consistent weightloss to reach 15% still. Tough it out.
i ate a 1k calorie pizzai will not fast, i will instead hold the L
Fatty Contesttimetolockin216.06
>>76647683You are a troll
>>76647614>>7664761885%
>>76647677what's your daily intake ?a light dinner and it can still be okay, eat those greens
>>76646271Depression + disposable income + grubhub
>>76647677Hopefully it was a meatlovers pizza and not some poofter vegie pizza.
I binged, it is over.
>>766477041318(aiming to lose 2 pounds a week, but it seems i can only pull off 1.5 pounds lately and im just being stubborn). i can probably gulp a 42g protein drink and call it a day, but nah>>76647710nah, shitty walmart pizza. i'd only eat something nutty like meatlovers on special occasions
>>76646271i was born to dumb parents and it took many years to break from the programming
>>76647660Thanks friend >>76647690Rude
>>76647721you can do a lot of things with 500kcal
>>76647535Explain anons
>>76646520trvke>>76646509or you could just accept that meat is food and everything else is flavoring>>76646603Are you a woman? This is like one of those stupid "LIVE LAUGH LOVE" posters all foids hang on their bedroom walls
>>76647111How big is your deficit? The maximum energy you can get from your bodyfat is around 30cal per pound. So a 200 pound guy @25% body fat can metabolize 200*.25*30=1.500 cals from his fat deposits a day. Anything more than that has to come from other sources, mostly sacrificing muscle mass. It's best to stay below that threshold, so maybe max 1200 deficit for a person with these stats.Do your own math, but 1000 cal input likely means eating into the parts of your body you want to keep.
>ate 3 burgers, side of broccoli and cola last nightMy stomach is killing me today..
>>76647875>3 burgersFatty
>>76647875YOUR PUNISHMENT: one day of fasting, two days of keto, three odes to lyle mcdonald, forty-thousand steps of cardio
>>76647882I made them myself from ground beef so the calories weren't that insane.
>>76647857>If you don't pick a side in my stupid meme diet war you're a womanCringe mindset bro
>>76647898person A:>I LIKE EATING STICKS AND MUD AND GRASSperson B:>dude that's retarded, just eat meat like a normal personyou:>wow hehe I think this is really stupid, you guys should just eat whatever you want, obviously you're both right and picking sides is tribalism and cringe
>>76647875I had one with fried onion, cheese, no bunIf i had more in the freezer I would've
>>76647910This
>>76647910I didn't read past the first couple words of your post because you green texted in all caps.
>>76647898the "meme diet" does in fact work and i don't understand why more of you aren't on it
>>76647898not even him but you posted some of the worst fucking asinine #motivational dogshit ever posted here, "bro".
>>76647910anon... i wanna feel your affection....
>>76647916>His point is valid because your response was cringe.Ok
anything else I can do?School physed class goes to real gym, not crappy fitness room every single class, try not to eat like crap and take protein powder/ creatineWould this work?
Fatty Contestmemediet97.0 kgAlso I havent shit for 2 days, hopefully later today but i wont have access to a scale then
Fatty ContestGreaser93.7kgdown from 95.8 thursday, went on a pilgrimage and walked 48km through the weekend and eating not a lot.
ketochad here, had my cheat meal for the weekDouble steakburger, cheese and bacon with small beef tallow fries and a coke zero. Feeling bloated and full, but still good. Nice healthy cheat meal.Also the first time I've eaten veggies this month.
>Keto>Bun
>>76648142>>>cheat meal
god bless ozempic
>designate Saturday as no-eating day>make sure to eat reasonably and not pig out any other day>???>victory awaits me in ~4 months
>sleep 4 hours on average this weekgive me some good sleeping tips
>>76648212first clean sheets and a clean bodythen lie down and close your eyes
>>76648212just take sleeping pills
>>76648212 Regular bedtime, go to bed early enough, no screens in bed, moderate cardio during the day, quit caffeine (or at very least none after noon), fully dark room or sleep mask, clean bed. Earplugs if neighbors are loud. No alcohol, weed in moderation if at all./Fat/ specific: if you are too hungry to sleep, plan a bigger share of your calories for dinner. Eat some skyr before sleep.Simple but not easy.
>>76648269>just do these 40 steps in order to sleep normallyactual autist in the flesh
Would anyone be willing to estimate my body fat here? I need a sanity check. The estimates I'm using seem wrong. Pic related is my starting point from the beginning of the month. My scale and the US navy method both say around 37-38%
>>76648301yes your body is fat
>>76648308Thanks, I wasn't sure
>>76648301could be anywhere between 40-60%Really depends on your musclemass underneath or maybe lack thereof
>>76648301>My scaledisregard, those are scams, nothing borderline about it>US navy methodgood for averages only, much like bmianything estimating less than 45% can safely be disregarded. youre massive, id say 50% at least.
>>7664830193%
>>76647230Dont get deceived by checking your weight daily - the key is to measure it on avg per week/month. I was sruck on 109.9 for like four days and "suddenly" dropped to 107.4. This is especially true if you compensate with drinking a lot of water
