>Who is /fat/ for?For pumpkin munchkins 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: >>76722021
so hungry...
Give me the truthdown on potatoes
Is it just normal to shit almost immediately after breaking a fast, and shitting out liquid? I just broke a fast with chicken broth and still needed to shit liquid
>>76726226If the fast was multiple days long yes, if you’re just talking about doing OMAD or something no, but considering you broke with chicken broth I’m guessing it was a long one>>76726217Based
>>76726217roast ok, fried maybe not.
>>76726217Based
>Sober October, Day 14today i ate:3/4 cup of greek yogurt1 cup of steel cut oats (cooked)2 ounces of blueberries1.5 ounces of pecans1 can of split pea soup4.5 ounces of smoked black forest ham2 slices of whole grain bread7 ounces of steamed broccoli5 ounces of chicken tikka masala (costco)3 cups of black coffee2 diet pepsishot water with lemonforgot to take my vitamins1500kcal. pecans and soup = 500 calories with zero satiety. terrible decision, but it was a cold, rainy day, so pecans in my oats (and having soup at lunch) just sounded comfy. i will do better tomorrow.
I'm no longer fat but I have nowhere else to talk about my diet and lifts and all the other generals are too slow
1,263 calories yesterday and 1,078 calories todayjust gotta keep this up for the rest of the week, and the week after that, and the rest of my life
>>76726451
You guys ever tried a meal-plan service for dieting?I was on one a while back but found they would cheap out as much as possible on food quality.Cooked for myself (meal prep) for a while but I've found myself defaulting to family meals again (which are unhealthy)My cooking is good, I just get lazy.Considering giving them another shot, for a month at least or something.
>>76726327>cottage cheese + tunaAnon I want you to know that there are people out there that care about you and will help you if you would only seek them out. Even the heaviest of life's burdens can be eased with just a little bit of help. It's not right for you to do this to yourself but we can all hear the cry for help.Not me though, i'd never help somebody with such a disgusting food pallet.
>run recomp>gain 5 lbs in 6 weeksso uh, how do i unfuck this? keep doing recomp? cut? i guess i was actually just bulking...?
>>76726327Cottage cheese + tuna mixtureBased and proteinpilledI sometimes mix 300g tuna, 300g quark and 50g olives to create a delicious paste.
>>76726133Reminder to DRINK WATER if you feel hungry but are trying not to eat.
>>76726484t. literal child
>>76726498the real cheat is herbal teas like a good Rooibos pot
>>76726451once you reach a healthy weight, maintenance calories isn't that badfind cardio/sport/physical activity you like for a good buffer of caloriesgaining muscle helps a little bit, makes you look way better tooif you get used to fasting, you can throw in a 1 day fast anytime you need to for a decent weekly deficit
Fatty ContestNicoSVW116.9kg
So I have been walking around 7.5 kilometers (4.6 miles) six days every week and forgoing dinner every day so that I only eat a medium breakfast around 9-10 AM and a light lunch at 3-4 PM.It’s been four months since I have been doing this. My weight has decreased from 83 kgs (183 lbs) to 75 kgs (165 lbs) now.My aim is at least 66 kgs (145 lbs). Should I keep to this schedule? Seems in another four months I will be able to shed the extra 9 kilos in four and a half months. Or should I add something else to speed it up?
>>76726605>Or should I add something else to speed it up?You should add some resistance training routine, otherwise you'll look emaciated and weak.Other than that expect weightless slowing down, it's never linear. The leaner you are the harder it gets, if you're not on PEDs it's a struggle under 16% BF or so and absolute hell under 12% BF.Very nice progress nonetheless.
>>76726240>If the fast was multiple days long yesany idea why this is? excess stomach acid or some shit like that?
>>76726475>You guys ever tried a meal-plan service for dieting?It's NGMI mode unless you're willing to stick to meal plans for the rest of your life.The only long term sustainable weight loss and weight maintenance comes from learning caloric contents of food, and preparing most meals for yourself.Otherwise you'll go bqck to shit that got you fat the moment meal plan runs out.
>>76726620>add some resistance training routine, otherwise you'll look emaciated and weak.I used to do gym but because I never really controlled my eating, I never lost weight. Could lift a lot weight though.>The leaner you are the harder it gets, if you're not on PEDs it's a struggle under 16% BFNever did any. Just been a glutton all my life. The body fat I want to achieve is 25% (66 kilos) from what I have understood is the best upper limit for a guy my age (27 years) and height (5 ft 4 in).>Very nice progress nonethelessThank you very much. I was pleasantly surprised myself. Felt for the first time that I can finally lose fat.
>>76726605>Should I keep to this schedule? Seems in another four months I will be able to shed the extra 9 kilos in four and a half monthsstay the course if its already working for you, four months will pass quickly
>>7672663366kg @ 25% bodyfat?Your calculations are off that's impossibleI'm now morbidly curious of what you look like
Fatty ContestThisTimeForSure2594kg
>>76726690
>homeless dude has been sleeping on a bench outside planet fitness for months>they removed the bench>now he's sleeping on the floor>4am on a wednesday>cant get a smith machine (bench press)muttmerica is a dystopia
>>76726739>goes to the cheapest, most notorious gym>complains when it's shittylol
turns out i've been plateauing because i've been drinking too much fucking waterstopped drinking so much and i dropped 4.6 pounds in three days and my average is back to 0.55lbs/dayand my piss isn't orange so i'm not dehydrating myself just to see number go down faster
anyone have experience with rolling 48h fasts? any advice? Been bedridden for months so I regained some weight(20 kg) which I would like to get rid of it fast by fasting now that I'm not sick anymore. Been here a couple of year ago and lost 70kg with low carb and CICO, wanna try this fasting stuff to see if it suits me
>>76726650Indeed
>>76726688I used a online calculator (https://www.calculator.net/body-fat-calculator.html) that gave me that parameters. Maybe it was wrong
>>76726751You can plateau by drinking water?
>>76726751This isn't true
starting weight: 118.1 kg 20/8current weight: 100.6 kg 15/10goal weight: 70 kgheight: 179 cmmethod: rolling 72s with water and coffee
>>76726623I think it’s just because your digestive system hasn’t worked for a while and it’s kicking back into gear, also you’ll have waste you gotta get rid of like dead cells etcNormally on a long fast you have liquid shits even before eating
>>76726133Has creatine helped or hindered your weight loss?
>>76726922Why would it help weight loss?
>>76726925IDK, I heard it gives more energy so more you'd energy to workout and lose weight?
>>76726931Not really, it just makes you feel better and helps you not feel so tired. It is worth taking.
>>76726899Your weight on the scale can plateau like that, but you can still be losing fat. For various reasons your body weight can go up or down. If you retained water or increase the water you drink, the extra weight will show up on the scale, hiding some/all of your fat loss.>>76726922Technically it will make your weight go up as you'll retain a bit more water. But it can help you lose fat by improving cardio and lifting performance, burning more calories and gaining more muscle. I noticed I could do a couple extra reps when lifting and better endurance on the exercise bike.
>>76726133Does anyone know if your voice improve when you loose weight?
>>76726961???
>>76726961probably. in voice chats, you can just tell that some people are fat by how they sound. would help you breathe better too.
0,4 kg down this morning.Feels good man.
>>76726982Good job, anon
fatty contestfatretard198.2lbsit's over
>>76727149Bro your scale is going the wrong way
>>76726451>and the rest of my lifenot really. after you reach your goal weight, you don't need to cut anymore.and you can eat at maintenance every now and then. say, once a fortnight.
>>76727155h-haha
>>76726484kek. Relax, kid>>76726496Lets fuckin go, hell yeah>>76726500For real
SW:358CW:341plodding along. Slowing down. Need to just keep it up.
>>76726547please die
>>76727495Only 150lbs+ to go
Just did a 40 hour and a half fast and i didn't feel too tired. Broke my fast with greek yogurt, 3 eggs, a sweet potato, and lentil soup. Adding up to 1100 cals and i feel stuffed. Fasting is crazy bros
>>76727522It also doesn't work
>>76727514nah 215. If I go much under I'm a hungry skeleton. Being tall has its advantages but also there are some downsides.
>>76127499 Hit the big double 00 today. Only 50 to go until my goal. It's weird being able to feel my ribcage when I lie down and to see my neck and collarbones have visible dips. Of course the loose skin situation is a nightmare but nothing I can do for that except surgery (which my insurance sadly doesn't cover, but I'll either find a way or just live with it).
I can't fit 100+g protein in 1200 calorie dietWhat do
>>76727531Why not? Curbs my hunger much better than regularly eating.
>>76727560Holy moly dude. Congrats but God damn that loose skin is bad.
>>76726133Fatty ContestCunningStunt102.3kg171cm
>>76726713what
>>76727576Chicken and tuna
>>76727594New entry. I'm finally ready not not die as an obese fat fuck bros. I looked in the mirror this morning and couldnt hate myself more if I tried.
>>76727560I want to play with your tummy skin
Anons I hate myself. I hate that I'm the old fat guy I didn't want to turn out to be. I hate that my knees and back hurt. I hate that my dick is small and hardly works. I've been getting pretty depressed about it. I just started Monday with no snacks. Only what I eat for meals which isnt that bad. I was snacking at night with all kinds of shit. I've tried so many times to bring my weight down and I always fail. I hope this time is the real start of a change.
>>76727634Just walk and eat 3 meals a day, nigga. It's not that hard. I was 160 kg last year and now I'm 120 kg. I didn't respect no diet plan, just stopped stuffing my face and started taking 1 hour long walks. I'm 35 if that matters.
Think I have gotten to a point where my day feels off if I dont sweat/walk. My left heel has slight pain, so we will see how this heel strap feels.
>>76726842Just stop eating. Its that simple.People who tell you all this complicated stuff about rolling fasts and certain numbers and supplements that you have to take are all memeing. It's perfectly safe to just not eat for one or two days. It's prescribed by doctors all the time, like when you have to go for a colonoscopy or when you have to fast for a blood test or surgery. If it were dangerous and complicated they'd have disclaimers and information sheets and all kinds of warnings and they just dont. They just say stop eating So just stop eating.
>>76726842Yeah it’s what I do, it works for me. No advice really just don’t eat for a day and as long as you don’t go crazy (ie eating enough calories for 2 days) when you eat again you’ll be golden
>>76727581He posts it every thread. Ignore him. If it works for you it works for you.
>>76727576I get over 100g in breakfast alone. Broaden the scope of the foods you eat.
>>76727601Nice food choices
236 lbs down from 262. >be me>do omad>mostly only meat >have sleep apnea>walk 20-30k avgi want to start lifting. is there a plan i should follow? how many calories should i eat? i wanna stay at a deficit and keep losing weight tho obviously
>>76727672I felt this post viscerally
>>76727698What's your h/w current lifestyle
How important is the 10k+ steps thing, and is it still important if I lift?At my walking pace I only do 5-7k steps an hour and I’m already busy enough that I don’t want to put more time towards it.Also I lift 3-4 times a week, so on lifting days I’ve already worked out for an hour, I’d rather avoid spending another hour on a walk.And before you ask with my life at the moment it’s not possible to get in extra steps with small changes, like taking the stairs
Starting to think I might need to eat a bit more, it's twice this week I got up and walked a few steps before getting dizzy lmao.
>>76727717The most important thing is lifting 3-4x a week. 10k steps is good, but not entirely necessary. Just remember every little helps. I walk to work so it’s easy for me to get my steps. 1.5 miles to work, 1.5 miles back home for lunch, 1.5 miles back to work, then 1.5-3 miles back home afterwards via wherever I need to go. I realize not everybody has a setup like this. When I lived in the suburbs I would take a big walk either first thing in the morning before work, or after dinner at night bc night walking is comfy as fuck when you live in a 100% White town. Can’t do that where I currently work. People don’t go out after dark here unless in groups and even then it can be sketchy.
>>76727712i work like 40-50 hours a week. i wake up early, walk to train, walk 30 to work, probably get like 5-6k at work, fast there. i then walk 30 mins back to train, walk home, chill for a bit so at this point i probably have like 14k. then i chill for a bit, then i walk for an hour, then i usually have band practice, sometimes i have a show, or i’ll read/practice/make beats or vc with friends til i fall asleep. after work ill come home and have that one meal, usually only chicken. Ive hit a stall this last week cause i was traveling for 3 days so i couldn’t get my steps in but yeah. any lifting/diet advice for 236lbs trying to lose weight and gain muscle would be appreciated.
>>76727741Follow this plan. Split up day 3 because it can be too long. Do legs day 3 and core/trunk day 4. You follow this scheduled aim for 4 sets of 12 of everything and you will get ripped as long as youre not downing booze/soda or eating junk food all day
>>76727741So you're moderately active, can you a swer the first part of the question please so we can help you with advice
>>76727725Check your BP. Might just need more/less salt
>>76727750idk what you mean. i’m a diabetic, recovering cocaine/alcohol addict, i have 8 months clean and sober. i recently started to get my life together, all th progress ive made has been in a few months since i was kinda in a slump before. i only eat chicken and veggies, probably maxing out at 1500 calories. i try not to eat over that, and i walk 20-30k steps a day, im fat. what else do you wanna know
>>76727749thanks, how many calories should i eat to stay at a deficit at 236 lbs?
>>76727763WHAT IS YOUR HEIGHT DUDE
>>76727773ohhhh. 5’8” lol sorry
>>76727781And your age?
>>76727560Keep going man
>>76727672>>76727708Heel strap worked well, no pain. Stay strong.
>>76727866Post body and weight you larping fat fat shit
>>7672779726
>>76727871I have, go look for it.
>>76726475i get 5 pre made meals a week to eat for lunch, all around 600 calories and 40-50g protein. for breakfast I do egg whites with 1 egg and some shredded 2% cheese, 250cal 35g protein, then i do an 800 calorie homemade dinner. super easy way to sit around 2000 calories which is perfect if you're pretty active but still want to lose weight. it all comes together pretty nicely and is very easy to stick to
>>76727882Nah, post it larper.
>>76727875You should be eating 2,500ish calories to maintain your weight. So go below that and you will lose weight. Maintain an emphasis on high protein foods and leafy low starch greens. And make sure not to eat out too often.If you eat around 2,000 calories a day, you will lose around one pound a week.
>>76726495you were indeed just bulking. cut 500 calories from your diet if you want to recomp or ~800 if you want to do a mild cut.
>>76727891Say please. Beg for my body.
>>76727909Yeah like I thought, fat shit larper.
>>76727923Haha, well once you say please, and beg for my body, you'll get it.
>>76727909https://desuarchive.org/fit/search/username/Green%20Hat/>inb4 I posted body while anonymoose
>>76726961if your test levels are in the garbage but they recover to a healthy level once you lose weight / start lifting your voice might get a bit deeper. it can (supposedly) happen when people hop on TRT, so I don't see why it couldn't happen if you go from low T to normal T through losing weight and exercise.
>>7672792817 pages on 4pleb? Based.
>>76727576less carbs/fat more protein. or skip breakfast and replace with a protein shake. with a double protein shake I can get 61g of protein for 320 calories
>re start dieting for real>lose almost exactly 4kg over 8 weeks>keep eating the same>lose absolutely nothing the last 2 weeks>today suddenly weight jumps up a little??????????????I'm already depressed come on..I swear seeing the number on the scale go down and thinking I was getting closer to a better physique was the only thing holding me sane, the last 2 weeks I've been allowing the worst intrusive thoughts basically dominate my mind, I'm so depressed fuck
>>76727928>https://desuarchive.org/fit/search/username/Green%20Hat/>he's only gone from 223 to 216 since Julyits over lmao
>>76727949drop your calories by 200 and cut out breakfast
>>76727949What are you eating daily and in what quantities? Are you weighing out your food or is it just a guesstimate?
Remember anons that weight loss is like Sisyphus rolling his boulder up a hill. It's ok to have days where you don't go as hard as you normally woud, but whatever you do do not go fucking backwards with the boulder (your weight loss).
>>76728087That's an absolutely terrible aphorism because the boulder rolls down the hill every single time and goes right back to the starting point.
Whoever recommended broccoli was an opp in disguise, shits volume dense for sure but impossible to cook.
>>76728172steam it or get frozen broccoli to microwave, gg ez
>>76728178I have frozen broccoli and I’m currently following the instructions on the bag and it’s still not working
>>76728184>frozen broccolisteam it with a couple spoonfulls of broth, then add a spoonfull of cheese or butter and a pinch of salt. mush it up into a paste.
>>76728184wtf could you possibly have got wrong with microwaveable broccoli? was it too cooked or not cooked enough? soggy? dried out?
>>76728172Eat it raw, like a man. Its better raw anyway
>>76728204its frozen, thats not possible>>76728192>>76728193the bag says to not microwave and to boil in a pan, thats what i did, worked out fine now that i let it sit longer
>>76728241Thaw it
>>76728244and eat it cold?? wut
>>76728241ah yeah you gotta find the microwaveable kind if you can. way easier. you can also buy one of those little metal steamer baskets that you put into a pot to steam the broccoli that way
>>76728247What do you think when I mean raw? Like how its presented on a vegetable platter, raw, not cooked, steamed or anything. You ge the most nutrients from uncooked vegetables
>>76728172Steaming it is the best because it doesn't get nearly as soggy as boiling does and you can leave it just a little crunchy as well. But, you can also throw it in a stir fry, it's pretty good that way too.
>>76728241look up "microwave steamer" and buy one. it's a plastic container. you put veggies and water in and you're done. i use mine for broccoli, spinach, and asparagus.
>>76728259raw vegetables are disgusting dude
>>76728275I prefer them raw or at least some like broccoli and carrots for example.
>1400kcal carbs and 600kcal beef yesterday>+1.7kg todayit's over. i gained half the weight i lost when i start keto.will be fun losing it again when the water i gained leaves.
>>76728306>1400kcals of carbs
>>76727576400 grams chicken breast gas 118g protein and is 592 calories.wtf are you eating?
carbs are frens
>>76727672>My left heel has slight painfix it before it gets worse. my interwebs diagnosis is plantar fasciitis due to shitty form while walking due to tight calf muscles and weak plantar muscles.it can develop into a heel spur and that has no permanent treatment as far as i know.
>>76727672jeff to the rescue again.start doing THIS!!!!>>>>>>>>> https://www.youtube.com/watch?v=NE0GqcRb9f8 <<<<<<<<<<
>>76728306>1.7kg is half the weight you lost>you lost 3.4kg in totalso like what, you started a month ago? lmao
>>76728344Its too high up so probably Achilles related as I have had issues with it before. >>76728356Its not on the bottom of my heel but the side, just under the ankle
>>76728344>>76728356Based on this image id say its Peromeus Brevis tendon
>>76728367huhi don't know what causes this kind of pain
>>76728388this dude is agreeing with you. he's saying it's an overuse injury. still watching it.https://youtube.com/watch?v=Jm2iI0w4mDc
>>76728401Now I dont know if it makes a difference but my pain is on my left foot on the outside while his video he is woking on the right foot on the inside.
>>76728432oh shit i didn't notice. don't do it if it's not your pain then.
I was able to button up my size 32 pants, they were skin tight, and the band was fully stretched out, but it feels good to get my foot in the door.
>>76728339I only eat just enough carbs so that my farts don't smell like death.
>>76727560you should book a trip to mexico for a vacation and get it cut off cheaply while you're there
>>76728438The pain is like a 2 out of 10, it felt fine walking with the brace, ill just monitor it and take a rest day on Saturday. Thank you for helping me though, ill massage the outside of my leg down like he does as I think its just tendinitis.
>>76728087>>76728156It's still accurate, but you need to learn how to enjoy weight loss, like Sisyphus should learn how to enjoy pushing a boulder up a hill.
>>76728458usually shit like this starts small so people ignore it but then it snowballs into major issues. idk about the ramifications of your particular pain.this one talks about your pain. i think.https://www.youtube.com/watch?v=0fsR5-oqcVU
>>76728460No, it's not accurate at all. You have no idea what you're talking about.
>>76728466Yeah, thats the only reason I even mention it because of how it can snowball. I guess I could not walk on an incline, but then I wont get drenched in sweat
>>76728475I've been a normal bmi for a year and managed to keep the weight off because I learned how to enjoy eating healthily. You can take the good advice or not, I don't care anymore if you fall into the pits of yo-yo dieting.
>>76728514Literally nothing you just said is relevant. You have no idea what the myth of Sisyphus is supposed to represent and you just mentioned it to name drop a Greek myth.
>>76728537>he doesn't know about Camusbro...
>>76728543You just keep making yourself look worse and worse.
>>76727752If that's that, probably more. I've been drinking a bit more water (not that much though I don't think) and I'd cut on salt like, ages ago already.
>>76728561Ok
>>76728507i *think* you do whatever exercise you want as long as it doesn't cause pain in the affected area.this is how those things usually go.you can take some anti-inflammatory meds to speed up the process. they don't need a prescription.
>>76728172fry it :^)
>>76728452>size 32 pants>foot in the dooryou almost made it, faggot.
>>76728514>>76728543It's okay bro, I understood what you were getting at. Not all of us have turbo autism.
>>76728514>bro I'm totally not fat or anythingLmao
>>76728654thanks bro
>>76728456I'd like to actually live the rest of my life relatively healthily instead of getting infected in a back alley taco doctor's office.
I have been in bed for 2.5h now.I HATE INTERMITTENT FASTING AAAAHHHHHHH
>>76728719well beggars can't be choosers
>>76728734Grow up
why are you trying to lose weight, anon?
>>76728877because I'm fat and I don't like it, it always has been "yeah I will lose weight one day" but never put any effort into it and years passed
>>76728877i want to be less ugly
>Number hasn't substantially changed in months>Still eating deficit and lifting 4 times a week>Feel like I've been spinning my wheels, haven't noticed any change>waistline is the same too, lifts have only gone up slightly>Neighbor comments on how good I'm looking, she says I'm getting jacked>Family says I'm noticeably thinner and more muscular than I was a few months agoIs it possible to lose fat and gain muscle at the same time?
>>76728907No, fatty.
>>76728907i don't understand what you are confused about. you acknowledge that you are spinning your wheels. some people were being nice to you.. and that's making you overthink why? you're gonna have to step it up or stay at whatever fat amount you have if you're okay with it
>>76728905Sorry bro, you're ugly.
>>76728877want to see how i look trying to go twinkmode while i still cani can easily put some weight back on if i decide i look better that way
>>76728907>lifts going up>weight staying the same>Is it possible to lose fat and gain muscle at the same time?So you're literally experiencing this happening to your own body as we speak, and still you're asking this question? Do you think that there's some other magical force causing your lifts to go up? How would you feel if you skipped breakfast this morning?
>>76728877
>>76728920for now..
Listen up fat faggots. I seem to have gotten myself fat too. I am probably going to be cutting for like 6 months I need advice for lifting weights while cutting. My plan is to only lift twice a week. Do a push day on thursday and a pull day on friday. Then eat a surplus on saturday. Then for the rest of the week I will be cutting at a big deficit like a thousand calories. I was lifting 4x a week but I really don't see the point of expending all this effort its really only about muscle preservation in my cut. Feels like twice a week should be enough. What you think?
>>76728958You don't cut for 6 months. You lose weight for 6 months because you're a fat obeast.
>>76728965I only weigh 235 and I need to weigh 195
>eating keto diet for past month or so>eating so much fucking fat and oil>checked pants after coming back from work>shitty oily poop leaked out of my asshole and stained through my underwear and pants>don't know how long I was walking around with a big shit spot on my pantsthank god we only go in-office once a month, I want to crawl in a hole and die
>>76728973>I am only this fat
>>76728973u must be awfully tall.. right?
>>76728994Im 6 foot but I have broad shoulders and I have been lifting weights for a long time. Not like the europoors and pajeets in here who manage to get fat without having any muscle
>>76728977what the fuck
>>76728877my "why" is I finally started pissing hot and showing symptoms of Type-2 after years of neglecting my health and being apathetic about it. The consequences of my actions finally caught up to me, and I've done a complete 180° pivot since then. Chances are good I can bring it into remission, but I'll always regret letting it get to this point
How do you have patience/motivate yourself to keep to the habit of staying in calorie limit and exercising?
>>76729008I threw my undies and pants in the washer right after I realized it, otherwise I'd show you
>>76728877To look hot enough to get a partner and get married.
>>76729015consequences for not adhering to the diet are worse than the discomfort and annoyance of sticking with it. Pure cost-benefit analysis for me
>>76728877So I don't look like a blimp at anime cons
>>76727938>protein shakeThese things are evil. I've found it's easy to skip breakfast if I don't have one of these. When I have one though I'll drink it and then end up hungry and end up eating something for breakfast and end up with more calories then if I had just had breakfast without the retard shake.
>>76729015Its all about lifestyle design. I accept that I have absolutely no willpower and go about setting up my life in such a way that a person with no willpower could still adhere to the plan. This involves meal prepping and making myself really good tasting food that is healthy and always ready to go. Not having any temptations. I have linked exercizing to listening to music and podcasts which are things I love. I essentially do not allow myself to listen to any music unless I am lifting. No podcasts unless I am walking. This is highly motivating for me. I have grow accustomed to it too like I dont even want to listen to a podcast in my room I would rather be walking. If you design your life well enough and use every bit of mental trickery you can figure out, you really can make it easy.
mmmm yummy cheat days
>>76728977stop doing keto then man... jfc
>>76728877to breathe better. but now, to look cool in leather jackets again.
>>76728877mainly not to get diabetes and hypertension when i grow old but also to not get disgusted whenever i glance at myself in a mirror.
>>76729170but the weight is just falling off... I finally find something that actually works and it gives me a leaky asshole, of course this would happen to me
>>76728907>Is it possible to lose fat and gain muscle at the same time?yes but you not noticing it on your belt makes things questionable.when i first started dieting and lifting, my weight didn't change at first but my pants size went down.i didn't notice that i was leaving skinnyfat mode until i saw a 2 year old photo of me.
Extremely proud of yesterday. I jogged two miles at 0630 with a friend, went back at 1500 to lift, and then ran another mile later in the evening. Didn’t stop walking in between these sessions all day, walked at a slight incline from 9pm to 11:30pm. Today I jogged one mile, did light upper body lifts, and will end the day at 10k-15k steps. Starting weight 199.8lbs on 29 September, down to 191.3 today on a full stomach and well-hydrated. 5’8”. We’re all gonna make it bros.
>>76729231great job anon, however sadly there's no way to fix 5'8"
I'm tired of having to think about recipes and foods and calories and shit I'm so fucking tired, I'm gonna eat eggs, tuna, protein shakes and bananas and that's it, fuck everything I'm so fucking done
>>76729257it's just part of the grind anon, gotta do it
>>76729253kys nigga
>>76729253>theres no way to fix being a single inch under average heightlol retard
>>76729267Yeah I know, I know it's not easy but I swear I don't have the energy to do anything, I can't move my body, it's like my brain sends the signal to my legs to move and they refuse to do anything, it sucks
>>76729189well thats good, but try to not over do it on the oils. oils go straight through you literally.>same happened to me once.
fasting, cycling and walked today to burn off the cheat day i had yesterday, i had big plate of biscuits and gravy for breakfast, and a huge burrito i couldn't finish for lunch (restaurant stuff). couldn't really get a calorie number on either. so im guessing its at least 5k at lowest.should burn about 4k kcals by the end of the day (tdee). didn't know cheat meals were this easy. was i only fat because i was lazy?
>>76729408some of you niggas are genetically destined to die of heart attacks
>>76726451You can do it bro, think about the mires
>>76729416it was my first cheat day in over 20 days.
>>76729421Ngmi
>>76726605How tall are you?
>>76729424yeah totally, its seriously easy to lose weight.ive been losing about a pound a day since is started, and now that im exercising its even better.
I feel fat again today
>>76729461go for a walk and exercise. at least an hour a day
>5'10", 195 pounds (88.4 kg), was 297 (134.7 kg)Hey fellas, hope you've been doing well. Because of my improved eating habits, I've started paying double what I usually do toward my student loans each month and should have them paid off in a little over three years, as opposed to the seven year timeline I had before. And that's assuming my employment situation doesn't improve, so even in a worst-case scenario I'm coming out on top and debt free. I make my meals at home now except for planned occasions where I eat out once every two weeks or so. I've gone from spending $20 to $25 on shit food at my worst to the cost of roughly $4-8 a day making my own meals. That's calculated by dividing the cost of each item bought with how much is used, so for example if a pound of hamburger meat is $7 and I split that up into three meals, the cost of the hamburger part of the meal averages out to $2.33. Combine that with a box of Hamburger Helper (~$2), that goes up to roughly $3 for dinner.Just a reminder that your weight loss isn't just about losing weight, it's about saving money, too. Think of what you'll be able to buy or enjoy when you're not spending money like water like I used to.
>>76729518good, when i do my refeeds i just eat chicken and rice so cheap and so good.
>>76727894I lost 15 lbs in less than three weeks by getting on wegovy. It stopped my drinking and the fat is literally falling off. 5lbs a week.
>>76728275Raw pepper and raw onions are great.
>>76728292Carrots are also great raw. Literally just cut out the booze and soda. Drink water and tea, and work out. This shit is not ducking complicated. Eat whatever you want as long as it’s homemade and made of real ingredients
so I've been doing 3.5 - 5 miles a day in walking and an hour of cycling a day. I'm wanting to do more, but i get too exhausted too easily, and it just feels like these take forever. any ideas to get more exercise in that would be fun enough for me to stop thinking about it the whole time? (also i wont take caffeine)
>>76729157Those bamboos shoots come from china and the cans they put them in give you cancer. Look it up
>>76729231Fucking based. We are all going to make it. >the White man marches on o/Fucking 14 miles apparently too. Well done. You were so close as well…
>>76729557> any ideas to get more exercise in that would be fun enough for me to stop thinking about it the whole time? (also i wont take caffeine)I mean this is kinda basic advise but have you thought about joining a local running/ walking group? You could also get into audio books, nature hikes (you lose yourself when you’re in deep nature), or podcasts and shit. I love listening to Jarod Taylor >pic rel he’s 74 and probably in better shape than anybody on this entire website
>>76729575holy fuckit would take me 100 years to get that fit to be able to do that
>>76729588Checked. Look up the JFK fitness program. They didn’t play around back then. I guess he just kept up with it his entire life. Pretty incredible
>>76729575also forgot to reply about, there is no walking or running clubs around here (middle of butt fuck nowhere) when i walk i listen to an ernst junger audio book, "the storm of steel" since its my favorite book. also my walks pretty much are nature hikes since im walking around old dirt roads in the woods (all up hill one way, and down hill back)maybe i should get a weight vest or something for extra calorie burn then?
>>76729591https://youtube.com/watch?v=fISgKl8dB3M
>>76729594I’ve done weight vests and they WORK. Problem is they work a little TOO well. You will feel them on your chest pretty quickly and it may make you short of breath or put you in excess stress. Idk what sort of shape you’re in bro, don’t want you to overdo it, we need you around >weights are and probably always will be the most efficient way of losing weight but they’re not for everyone, and that’s ok
>>76729561>bamboo comes from chinawow really no shit?
>>76729604i might do that, since all i have is a military ruck, and it ruins my back when i put anything into it (its from vietnam) so a vest sounds like a way better idea for my walks.
>>76729609Yeah. Like I said, they def work. But it will put pressure on your chest and heat you up a bit. Start small and work your way up if that’s how you wanna go >you could also do basic sprint drills/ fitness drills
>>76729609People used to use ankle weights to get around the weight vests problem. Not sure if they’re still a thing
>>76729618>>76729623both good ideas, i hope i can scrounge enough money (cuz poor) soon since its finally getting colder so that i can go on walks with them, and since they do heat you up, thats good for winter.
I just ate a pack of fish sticks with some frozen peas on the side, will I make it?
Fatty contestI want to fuck again200 lbs
>>76728877Fear of diabetes in spite of 4.8 hba1c, 86 and mg/dL fasting glucose and no longer being near overweight. The very thought of it eats away at me regardless of eating habits and exercise
>>76729709200lbs is my goal weight. At 200lbs I will have a six pack again. You’re not fat, anon but nice try
>>76726133I lost 65 pounds but gained 15 pounds to being 215 at 6'. Today I ate:>bowl of chili with cornbread>banana>4 oz granola with milk>iced coffee>bowl of chili with cornbread>8 cfa nuggets>cfa medium fries>cfa sandwich>4 lemon girl scout cookiesFuck bros, no wonder I gained 10 pounds!
>>76728877because I'm too fat
Fatty Contestgoblin2779.2kg>>76728877I hate having a belly + wanna be able to do unassisted pull ups
>>76729157I'm starting to feel really sick
>>76729719I'm short
>>76729835this is a teachable moment, what did you learn?
>>76729844same broshort kaaaaangs
>>76729852to be more racistI had a huge burger yesterday and I felt fine
Fatty ContestFastFattyFast92.9kgSlowing down a bit, started to take creatine which will be adding some water weight and wanted to really give psyllium husk a second shot at helping me with my constipation issues.Been taking around ~5g around 2-3 times a day, doesn't seem to help that much, still need to strain hard as fuck to get anything out. Anyone here with any experience with psyllium? Do I need to increase my dose or something?
>>76729566>white man Hate to let you down like that bro.
>>76725110It only took 2 days on maintenance before I started feeling fat againI don't think I'll be satisfied until I'm at 12% bf, but I already weigh so little and I can't mentally endure the hunger anymore
This fucking sucks, i've been losing weight for 5 months and I thought it would make me feel better but now I just have body dysmorphiaI was unironically happier when I was a bit fatter, now I look like what I thought I looked like before I started cutting, and it's still not enough to make me happy.
>>76729835probably the combination of oil, salt and water. if you're not used to it, it can fuck your shit up.
>>76729894you have dysmorphia
>>76728877the less fat i am the more confident i become, and confidence is something i have spent my entire life in need of. also, i want to be able to wear a shirt tucked in and not look like shit.
Fatty ContestAbuGarcia239.4
>Sober October, Day 15Today I ate:3/4 cup of greek yogurt2 ounces of blueberries1.5 ounces of chicken breast1 banana4.5 ounces of smoked turkey2 slices of whole wheat bread2 small bags of baked potato chips5 ounces of salmon1.5 ounces of sweet potatoes1 protein bar4 cups of black coffee5 diet pepsishot water with lemonvitamins/psyllium1500 calories. I will do better tomorrow.
>>76729408put in another hour of cycling at 72 watts. going to call it a night bros, keep up the good work
>>76729548I don't know how anything you just said is relevant to my advice.
20% into my meal and i'm already full
welp finally found my second biggest weakness after months of sticking to the plan:1. people offering me free food2. getting sickI've got some nasty chest bug and I'm just eating a bunch of terrible shit to cope, even though I can barely taste it. It's my biggest binge in probably 6 months? I'm telling myself my body needs the energy to fight the virus but I doubt a doctor would recommend eating chocolate bars to boost the immune system lol
>>76727560>>76728456Is that how chicharrones are made?And good fucking job, king.
>>76727949As you burn fat, the cells will refill with water. Water have a greater volume than fat, which is why you'll see your weight go up even though you're doing everything correct.Just hang in there. At some point your body will get rid of those useless cells, and you'll see a good drop in your weight again.
>>76728877I want to like the person I see in the mirror again.
>>76728877>why are you trying to lose weight, anon?high blood pressure & cholesterolfixed the cholesterol but the BP is being stubborn
Fatty ContestNicoSVW116.2kg
>>767264511,045 cal for todaywagmi
Fatty ContestName: Dzonathan GavertWeight: 99.85 kgOverall progress:https://tinylink.net/1JdoyMotivational Song of the Day:https://www.youtube.com/watch?v=8WEe-MmC4ag
>>76730208Good job anon :D
keto makes me feel good but apple pies taste delicious....
>go for a walk in the sun for an hour & 40mins, 12k~ steps>feel so much betterbased
>>76728977just do low carb, get the exactly same benefits but without so much fat.
Need help here. I'm at about 25% bodyfat whichis not much of a concern, but the problem is that my visceral fat is way, way too high. So obviously I need to get on a diet and exercise. I need to reduce my visceral fat by at lesst 10kg. Apart from the dietary advice (cut out sugars, processed food, saturated fats, etc.) and cardio, is there a way to target visceral fat more specifically? Or speed up the process?
>>76730333Based
>>76730403No. There's no special way to target any fat directly. Just start exercising and eating healthier, over time you'll see that value just shrink.
>skip training day once>it evolves into entire week of no training>when you finally move out your lard ass and try training you feel absolutely demotivated and barely do your setsrg2w33w45hg35wqhg3q never ever skip your shit.never
I bought a 5 pound bag of vanilla protein powder for $65 and this shit tastes disgustingit's supposed to be "vanilla ice cream" but it's some weird artificial vanilla flavor and while it doesn't taste bad it makes me feel terrible for drinking it because I'm clearly just chugging industrial byproduct sludge
Bloated and dont feel like ive lost any weight this week. Just feel like I need to take a big dump but only smol poops so far. I will make this week count on the weekend come weigh in time, just need to poop. What are my options here? Pump some mag citrate into me tonight and tomorrow night is what first comes to mind.
>>76730521What brand?
>>76730528Get one of these, drink it, and wait. It'll clean you out and get things moving again.
>>76730543optimum nutritionits the black and red bags from costco
>>76730553Yeah that's pretty cheap stuff. Return it if you can. Costco is pretty good about that. People legit return Xmas trees.
>>76730521>>76730553I tried the same brand/flavour, and couldn't stand it either.I just eat high protein cottage cheese instead.
>>76730569Be careful of the sodium though. Cottage cheese is notorious for adding a lot of salt.
>>76730573I don't know how much salt is too much.
>>76730403>25% bodyfat is okLmao
Is creatine really real or is it just a Big Creatine conspiracy to push shit that essentially does nothing aside from a convenient platform for the placebo effect?
>>76730642Even if the effect is a placebo. It's worth it for that.
>>76730591Yeah, that's way too much for a serving of cottage cheese.
>>76730642creatine in suggested dosages (3-5mg) doesn't do much except make your muscles fill up with water thus giving you slightly more definition, and it may lift some brainfog. the biggest thing here is weight increase through added water in muscles. depending on how much creatine you were taking, you might see a 2-7lbs decrease in bodyweight once you stop using it.for muscle power it's kinda hard to really measure it's effectiveness and there have been studies over studies done on it's effects. overall you can safely take it if you're kidneys aren't broken and enjoy the feeling of fuller muscles.
>>76730720According to whom?I'm not falling for another neopuritan death cult brainwashing.
>>76730750I don't know why you even responded if you were going to ignore any response you got.
>>76730403technically you can nudge it a little bit in the right direction but just a little bithttps://www.youtube.com/watch?v=0XRKDJdG_rA&t=198s>>76730521try mixing it with cottage cheese or sour cream, I bought shitloads of vanilla hydrolised collagen and it was disgusting but when I mixed it cottage cheese and sur cream it was fantastic
>>76730775>hydrolised collagenwhy would you buy collagen protein? your body literally cannot absorb it
>>76730783The problem with this statement is you have literally no evidence for it, and that's because you made it up entirely.
>>76730786my dude I stopped buying pork rinds as soon as I learned this shit
You know it's tough, logically I know that I won't lose much muscle mass during a fast especially with how much I train, but given the amount of time I've spent at the gym and how slow it is to build muscle fasting still scares the shit out of me.But I just can't fucking take the hunger of being in a deficit for weeks on end anymore. Anyone tried short fasts (~2 days) with a daily protein shake or something?
>>76730788Sorry, I didn't read the text of your post or your image because I saw that it was AI, so I just ignored it.
>>76730788the last point literally says it benefits skin,joints,etc
>>76730788Your screenshot does not back up your statement
>>76730795yeah, and so does every other protein you can eatyour body cannot use collagen to build muscle, but it can use whey for all the shit collagen can be used for and more>>76730792>>76730796low iq
>>76730642it'll make you bald
>>76730806a claim pushed by only one study which overdosed a couple dozen rugby players and hasn't been repeated or confirmed since
>>76730642creatine is the single most studied substance in sports nutritionthere are zero downsides unless you already have problems with your organsit's also pretty shit at what it does, but it's cheap>take creatine>gain maybe 15% more muscle than you would have in a year>take steroids>gain 300% more muscle
>>76730783had a bad tendon injury in both shoulders that took ages to heal so I started using it in hopes of it helping. After a couple of months I started noticing my that my skin looked better, improvements to my beard and hair and my joints felt less stiff so I started looking at what changed in my diet and lifestyle in those months and taking 15-30g of collagen daily was the only change I did to my diet and lifestyle during that time so I started reading studies on it and realized they mostly point to collagen helping with skin elasticity and hair so I keep using it. Only supplement alongside creatine that I ever visibly saw and noticably felt the difference after using it for a couple of months but you need to do at least 15g a day
>>76730820counterpoint>creatine>zero downsides>steroids>like a billion downsides
>>76730820>take steroids>your body, especially your back turns into the skin of a 14 year old pimple breederBUT MUH MUSCLESIt's not worth it, anon. You look like an unwashed hobo asscrack using steroids.
>>76730403go keto so your body starts burning fat as its primary energy source. It'll target those harder stuck adipose and visceral fat
>>76730490I’ve had to skip for a week cos I hurt my back and I feel like shit
>>76730490>rg2w33w45hg35wqhg3qBot post
>>76730546One sometimes isn’t enough. I’ll do 2 sometimes. If you ever have to get a colonoscopy they’ll make you brink over a gallon of that shit beforehand
>>76730790>fasts>daily protein shake
>>76730820Yeah, but unlike steroids, creatine doesn’t make your dick fly off
>-0.6kg today after eating 1200 total calories half of which are shitty carbsnice. today, i will not eat shitty carbs at all.>>76728366worse. 2 weeks ago.>>76728323yeah. it was delicious. perilously so.i will try it to keep it at a minimum.
>>76728977teach me your shitty ways, anon.what do you eat exactly?
>>76731091That's just blatantly untrue, but okay.
>click randomize once
>>76729575is this an exercise to fuck better?
>>76729707>pack of fish stickswhat are those?t.landlocked shithole
how significant of a change is it to work out while losing weight vs waiting until youre at your goal weight to start? im at 260 right now, goal is 160, trying to figure out if i should just focus on my diet right now and start going to the gym once im lighter (maybe like 200 or something), or just force myself to go now and risk burnout from doing too much at once
>>76731157Processed random (usually shitty) fish meat (usually ground or blended) shaped into sticks. Usually battered, too, but not always.
>>76731159I'm using that as an excuse not to work out. Just do light excercises, don't be like me. Look up toolbox fallacy
>>76727672>Think I have gotten to a point where my day feels off if I dont sweat/walkI went to my calipark today at 3 in the morningleft at 4 in the morning>>76731159just start moving your body NOW, you will have all the time in the world to minmax and optimize later, but the time to form a habit and the time to start is NOWexample, go find a bar and do dead hang for 1 minutealso it's very significant, I did not pay attention to my diet as much and still lost weight due to sheer amount of consistent work I put my body through (rest days are important tho)
>>76731168with bread crumbs on top like chicken nuggets?
>>76731201Yeah, breaded is the correct term I think, not battered.
Is there such a thing as an actually accurate scale?
>>76731222Probably. Most scales may not be gram to gram precise, but still accurate enough.
>>76731126since I'm doing keto, mostly eggs, bacon/sausage/ground beef (not draining the grease), EVOO, leafy green veggies like spinach and broccoli, and fatty nuts like almonds, macadamia and walnuts. Sprinkle in a healthy dosage of 0 net carb fiber-rich tortillas and breads for good measure.I also take a fish oil supplement for the Omega-3s. So I'm not surprised shit is getting leaky down there, just didn't expect it to be undetectable. I never felt like there was a problem until I saw it in the mirror when I got home
>>76731179>>76731183ok thanksis 27 years old too old to get women via working out btw? its dumb but my main motivation has been my stagnant love life ever since i gained all this weight 5 years ago
>>76731251>is 27 years old too old to get womenyes
So I had to reset my workouts and diet again thanks to how fucking shitty this world is, so I decided to put fasting to the test as a way to get back on my feet. I live in a high population of Muslims too who fast all the time and they are generally pretty skinny so I thought it might explain how and why they are so skinny. Here are my findings of fasting and working out.>Barely noticed a difference in weight lost. Lost maybe an additional 2 pounds on top of the general 2ish pounds I was already losing a week.>felt weaker, fatigued, on edge and tired both for work outs and in daily life.>Cravings for carbs and sweets spiked mid way in the first week. Pretty much lost all desire for garbage food by the end and just about everything not processed looked fantastic.>When I did finally eat it tasted much better and I noticed myself savoring it much more and being satisfied with less, something I've definitely struggled with the most.>I had to pee a lot and barely took a shit.At 230lbs right now, so I lost about 6 pounds it seems. So I guess from my own experience, guess it does help lose weight a bit faster but you'll feel much worse and weaker which might explain why Muslims are such assholes and pussys. Does seem to reset your brain from wanting sugars and processed foods so might be good if you feel like you struggle with that kind of stuff or after the holidays. But yeah, wouldn't recommend and it's pretty stupid.
>>76731272...Tectone?
>>76731251lol, not at all. Most of my buddies met their current wives in their 30s. My dad was in his 50s and my mom was in her 20s when they met too. Don’t listen to the demotivation shills
>>76726475Kind of. I still to simple meals since I don't have much time due to my job being 12 hour shifts. I dice up a big ass bag of peppers and onions and just do eggs and lean burgers.
>>76730801
>>76731215depending on how much you ate, you're all good.it says it has a little less than 1200 calories per 500g.>>76731245we're eating the same except the omega 3 supplements.unless you're chugging olive oil instead of just using some of it on your salads and cooking with it.
>>76731277I wish.
>>76731303I usually don't exceed 2 tbsp of EVOO a day, so unless that's a lot I don't know why it's so leaky. Might be a combination of all of it together though
I ate 300 calories less on top of the 1000 cut from TDEE and woke up feeling like shit until I had breakfast today. Shitty economy has me eating mostly carbs and fiber instead of protein. fml
Anons... go on witgout me...
>>76731376It happens.Tomorrow is another day.Get back on the horse
>>76731370>Shitty economy has me eating mostly carbs and fiber instead of protein. fmlI know that feel. I was getting most of my calories from cheap bulk pasta to keep my grocery budget down, and I realized when I sat down and crunched the numbers that I was getting less than 50g of protein most days.
>>76731408Tuna. Tuna is the answer. You can get 20g of protein for $1 or less
>>76731430NTA, i love tuna, but dont they warn against eating too much
>>76731251>get women via working outIf you want to work out for this reason alone, This is where you'll failNo, it's not too late, I'm 33 and never had more female attention than today
>>76731448you're right anon, i know you arehow are you getting attention? i feel like being fat for so long has permanently changed my brain to where i cant imagine that happening to me anymore
>>76731430this, tuna is great and giga cheap
>>76731610
>>76730788>I stopped buying pork rindsyou buy them because theyre like carb-less chips
>>76731123>worse. 2 weeks ago.anon, that's all been water weight. that shit is gonna go away again so damn fast.
>>76730642I take it and whenever I run out and get lazy with buying more I always notice my performance drop.It's not a huge difference, but it's enough that the cost is worth it.
Fatty ContestHealthy2026338
