>Who is /fat/ for?For fish fags (tuna or sardine) 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: >>76718147
Seem to go through a thing where I lose a lot of weight in a day and then I seem to average out between the two points the next day and then sit at that weight for the next day as well.
Fatty ContestCaptainPlanet123.8kg
I am gonna make it
>>76722021Weird, the hidden chicken in this one is a baby chick. Not sure Ive ever seen that before.
Fatty ContestAngloSperg 282.2
I can't fucking walk im never touching the hip abductor machine again
>>76722039How tall are you?
Taking my time losing weight with a mix of strength training and running. Nothing like catching a cold 5 days before you have to run a half-marathon race.
i'm starting to think seasonal depression is real. cutting in fall and winter feels effortless. and i think that's because i'm in such a great mood all the time. but spring and summer it's EHHHH
After going through the effort of losing weight, I have become disgusted with fat people, fat females in particular. 90% of the people I see need to lose 25+ pounds. If you are fat, you are a degusting human.
>>76722137How tall are you? 208lbs isn’t fat for most dudes
>>76722021I've reached skinnyfat and stomachs getting flatter by the fortnight, but I've read something, is it true that people who have flat bellies, even some who have noticeable abs, have mornings or entire days where their stomach is noticeably bloated, either from meals that stay in the gut the whole day or whatever else. I was under the impression once you get flat it just stays flat regularly
>>767222065'11. I'm coming down from 228. I really don't know why it says 224. I'm going to be going down to 195 and then back up to 205 maybe
>>76722213I am this guy
>>76722218Have you just been eating less or doing a workout routine as well? If so what have you been doing?
>>76722230started running, upper and leg day two day split a week. I am running about 26 miles a week at this point with one half marathon every week. Of course I've also been making more conscious decisions on eating and cut back calories.
>>76722236Ok we have a similar build. I bike everyday around 16mi and cutting cals
>>76722236I always hesitate about running bc all the people I know that run/ ran have fucked up knees and look way older than they are
>>76722251I feel like there is a very large number of people who "used to run" and stopped because their "knees hurt." Like the mysterious shoulder injury in lifting, or my girlfriend not letting me ride a motorcycle.Key thing for running, do not increase your weekly running distance by more than 10%, and once you're at 20 miles a week, maybe decrease to 5% a week. Listen to your body
>>76722295Don’t get me wrong bro. I used to do 6-10 miles on the beach every day. I just know “runners” usually end up looking jacked up. All scrawny and velvety. Same thing with cyclists. I just walk and lift now. Swim for fun
so hungry...
>>76722309running on the beach is actually really beneficial in protecting your knees from something more jarring like running on asphalt. You have the right idea with swimming though, that's the best on your joints by far
>>76722251my east african friend who runs many many miles, usually on track, cinder, or packed earth or at worst grass always laughs at how much road running americans and europeans do
>Sober October, Day 13today i ate:1.5 cups of greek yogurt4.5 ounces of smoked turkey breast2 slices of whole grain bread1 small bag of baked lays4.5 ounces of chicken breast6 ounces of brussel sprouts2 teaspoons of avocado oil1 protein bar4 diet pepsis (bad habit won't die)3 cups of black coffeelots of hot water with lemonvitamins/psyllium1300 calories
dinner today is a singular apple 146cso pathetic its almost enough to bring a man to tears
I have big belly and little arms. I think of myself as t rex for I cannot lift my body weight.
Not sure if this is related to the thread so forgive me if it ain't, but can I get some thought on stair climbing as a form of cardio?The gist of it is that where I live, it's not really safe to jog because people not only drive like fucking maniacs, but pedestrian roads aren't common, I don't have access to a gym or a pool, and to be perfectly honest, times are tough and I cannot really afford a threadmill or an indoor bike.However by doing some googling for possible alternative, I did come to learn about just climbing stairs up and down, and it makes sense to me but I've also read a lot of discussions about how it's not that great?I don't know, would really appreciate some thought on the matter.
It's been 3 weeks since I last had alcohol and I'm really tempted todayHow do I resist?
>>76722439Not to pry but are you alcoholic? I'm not trying to be a judgemental asshole, it's just that I'm a former smoker so I can somewhat relate if it's about addiction rather than pleasure, and if it is, I have no better advice to give you than just tough it out, the moment you relapse is when it all goes to shit.
>>76722444I don't think I am, but it feels like I have bad habits more than actual addiction
>>76722445Then I have two solutions to propose:Have a beer, but with an effort of will, leave it at that, no more than that one beer, remember that moderation is (for most things) better than abstinence.My second proposition is that instead of booze, try another drink, of course don't do that everytime you get the craving, but simply look for an alternative that may help you satiate your needs, or just as well lessen it.
>>76722366I will prob just run lap around my local sports ground when i start c25k
>>76722435Daily i do one single step up and down and alternate legs for 30 minutes, seems to be working.Once i reach 85 kilos i will walk outside more often probably get a dog.
>>76722470What would you think about doing 15 minutes of climbing, take a break, and another 15 minutes, on a day out of two?I did a test run just to see and it seem to be the extent of my abilities. It made my heart beats like a jap drummer on cocain and I was covered in sweat, and my legs felt like cotton candy the next day so I figured that was about my limit.I guess what I'm trying to ask is, is that good?
>finished a 4 day fast this morning>ate at maintenance (at 1900 calories right now, going to drink a protein shake later tonight to bump it up to 2200)>Already up three pounds
>>76722435sounds fine>>76722517how much did you lose in the fast
>>76722435Where do you live?
/fat/ needs to be reminded
>>76722544Thanks.>>76722551In Belgium, I won't say where exactly for the sake of my privacy, it's not like I think I'm gonna get doxxed or some dumb shit like that but I'm just a bit anal when it come to personal informations on the internet.
>>76722555>BelgiumMost well lit country in the world. I love thr jazz fest in Brussels
>>76722555Also, checked.
>>76722557It's not every day I hear a positive comment on my country on this website, so thanks, though I'll confess I've only ever been to the capital once during an elementary school trip.
>>76722565I’ve been to Brugge and Antwerp, I love Belgium. In fact, there’s a war hammer store just a stones throw away from the main square in Antwerp that is cool AF. Belgium is great.
>>76722570Ah, so you visited the Flanders provinces, I understand a bit better your good onlook on Belgium, I'm Wallonian see, and I don't hate my Flemmish neighboors, in fact I commend how well they maintain their cities, we definitely could take a page from their book.
>>76722576Maybe I’m a bit kind. I’m a Southern man who loves anybody who’s White but I did have a great time every time I’ve been there. God bless bro
>go 2 months without takeaway>get myself a halal snack pack >nonstop shitting and fartingGoddamn
>>76722579Love ya friend, wish you good health!
>>76722586>halal snack packwhat did you expect? You'd have better luck not evacuating your bowels with gas station chili
>>76722591You too bro
30kg down this year, a few kg off a healthy bmi range.No one cares I lost weight, no change in how others treat me, still invisible to women.Just went from an obese incel to an incel with loose skin.
I am going to eat a double cheeseburger with bacon.
>>76722615Most racist meal you can buy
>>76722601How tall are you and what color are your eyes?
>>76722615they got my order wrong
>>76722021>be me>feel "hungry">get a glass of water>sip it>hunger goneNice try, body.
GENUINELY HOW THE FUCK ARE THESE SHITTY FAST FOOD RESTAURANTS STILL IN BUSINESS????>go to burger king instead of mcdonalds (the burgers taste better and are cheaper)>of course the mobile ordering system is fucking down, can't use the app>the worker talks to me in the brownest, most hispanic accent you can imagine>i can barely fucking understand him>order a bacon double cheeseburger, no ketchup, no mustard, no pickles, add lettuce, add onions, add tomato>takes 15 minutes to get to the window, there's 3 cars ahead>"SORRY SYSTEM BROKEN, CASH ONLY">the worker in the second window doesn't even say hi to me, she just hands me my food>they fucking get it wrong anyways, no bacon, no onion, and they added ketchupit's every single fucking time. This was supposed to be a "light" cheat meal (the burger is only 440 calories and 27g of protein) and I can't even fucking enjoy this.
>>76722702>burger king That’s your problem. Chick Fil A, Whatsburger, and Culvers. Those are thr only White fast food restaurants, at least here in the South
>>76722702anon u do know u can go back and get ur proper order?
>>76722720Yeah but then they spit in it, put pubes in it, do all sorts of bad stuff. Never piss off people who prepare your food
>>76722720yeah and fucking wait another 20 minutes through the drive thru line because the stupid spic workers couldn't figure out that you wanted bacon on the BACON cheeseburger?
>>76722728That’s pretty fucking bad.
>>76722726thats just a myth, they arent allowed to do thatyou'd have to ask them remake ur food 3+ times for them to do that
>>76722731Idk. My best friend growing up became a chef and he says they put sweat, dick cheese, boogers, spit and all sorts of shit in people food all the time. I trust him bc I know he’s not lying. AND HES AN EDUCATED WHITE GUY. Imagine what the subhumans making minimum wage are doing….
>>76722702>why aren't the heckin minimum wage workers that can't afford a house being super nice and friendly!!!????1111
How do I deal with my ass getting hurt when sitting long periods of time after shedding a lot of weight?My hips and buttocks lost too much fat and now I feel my hipbone is pinching the pain nerve or some shit. It's getting worse now especially when waiting for the bus at hard concrete benches and those shitty pipe tube chairs. I even had to replace my office chair for a mesh one because it is honestly getting unbearable.
>>76722212idk but back when i was lean cuisine skinny I could eat a whole day's worth of junk food and wouldn't look noticeably bloated at all, but it might depend on the person
>>76722741why are there spics that can't speak english in my country, and why the fuck is burger king putting them in the drive thru speaker instead of the kitchen?maybe if they can't afford a house here they should move back to guatemala or whatever shithole they're from.
i got myself into a DEEP ketosis with fasting and exercise.i smell and taste something familiar >it tastes like when i was a teen and huffed air duster to get high.its so fucking disgusting
>>76722743You just gotta lift. Muscle makes all the difference. Just do 4 days a week, chest and shoulders. Arms and back. Legs. And core. Literally 4-5 hours a week and you’re good to go
>>76722752Can’t argue with that
>>76722702Make your own anon, and I'm not trying to be condescending, I'm 100% serious, hamburgers aren't difficult to make, you can make them to your own taste and, before fast food got their dirty little mitts all over it, a burger was a perfectly fine and healthy meal.
>>767221286 foot 4
>>76722776Chat is this true? Are supermarket burger patties actually not that bad, provided you use your own healthy oil to cook it?
