How lean is lean for meat?
I haven't seen anything better than 2% fat.

>>76750931
How do you structure your days meals? I wish my meals were simple to track. I always seem to be making stuff that I am just picking at for days, hard to really measure how many cals I am chowing down on. I need a pantry full of single serving items that I can easily weigh or enter into myfitnesspal.

Fatty Contest
tuna
276lbs

guh

i like not being super fat anymore but i do not like being super cold all the time
i miss my built in insulation : [

>>76751205
i'd say about 10% fat or less by weight. fat is more calories per gram so that would still be like 50% of the calories from fat. depending how you cook it, you can drain a lot of the fat too.
anything lower than 2% would be dry and gross.
animal fat isn't that bad in moderation, it is just high calorie which is dangerous for us fatties

New girl started at work, She eats super healthy, has a great positive outlook on life, has friends, hobbies, pretty much the complete opposite of me. Im inspired anons, I want to get lean, not specifically for her, but because of her. WAGMI

>>76751257
I feel like my digestion worked better when I was eating slighty fattier meat. Even if I had to eat a bit less of it, especially meats like corned beef. Im not sure how bodybuilder bros shit on super lean diets

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>decide to not every other day
>on days I eat, I eat everything within 3-4 hour window
>don't bother counting calories
>fasting easy because I can look forward to my meal the next day
>no longer have IBS
>no longer crave shitty chemical tasting junk food
>don't bother weighing myself
>after 13 weeks weigh myself and see that I lost over 40lbs
Fasting is so easy bros, if I ever notice I'm gaining weight I'll just skip eating one day a week, fuck counting calories, I'll go by how I feel and fast if I eat too much

>>76751309
i too decide to not every other day

I was never really into chewing gum, but got offered a piece the other day, so whatever. Was quite amazing how it dulled my appetite and I wasnt really hungry leading into lunch like I normally would be. Bought myself a jar of chewing gum and going to see if it can help me not snack inbetween meals. Could be the missing piece of my dieting puzzle.

>>76751224
Brother wtf is wrong with you

>make some “low calorie high protein” cheesecake i saw on youtube shorts
>tastes like crap
>texture is crap
>macros arent that great anyways
Blast, foiled again..

>>76751309
...This may actually be a genius idea, and I happen to be in a perfect place to capitalize on it. Thanks, anon, I will try this.

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I’m a big (heh) pizza fan and have been having a lot of fun with lavash bread lately. This one was 530 cal, 45g pro, 24g carbs (9g fiber).

>>76751319
the graph doesnt show it but i actually started my journey at 312lbs a little over 3 years ago so i just had a year of really bad return to old habits
;-;

>>76751324
>Bread and cheese
>530 kcal
How?

>>76751341
You've gained 50lbs.

>>76751309
yeah it's fasting is easy and simple sustainable if you don't get super hungry or are very active.
i'd just suggest strength training + moderately high protein meals if you wanna retain/build muscle. if you have a lot of fat to lose, you'll look pretty bad unless you gain some muscle.

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>>76751324
>45g pro

>Weigh myself two weeks ago
>144kg
>Weigh myself this Saturday
>152kg
>This Sunday
>148kg
>This morning
>146kg
I know you can fluctuate a lot when you're as fat as me, but what actually causes this? Is it mostly just a matter of how much fluid I'm drinking/retaining depending on how much salt I've been eating?

>>76751324
This actually looks amazing. Good job anon

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>>76751344
yeah it really doesnt feel very good
but i'm getting the feeling my pilonidal cyst is coming back which is lighting a fire under my ass (almost literally) and i'm a few days into my usual 1k daily deficit and feeling good about it.

just fucking sucks to have two solid years of steady weight loss wiped out like that, i feel like my brain got damaged or something

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>>76751324
>lavash bread
I was told I can make a simple bread just with plain flour and greek yogurt in 50/50 ratio. I wonder if this would make a good pizza base?

>>76751318
just double check that it's sugar free
Xylitol gum is good for your teeth, might as well use one with it. too much can cause diarrhea tho.

>>76751320
what was it made from? low fat cream cheese/greek yogurt is a bit of an acquired taste. some taste great mixed with flavored protein powder.

>>76751342
It’s really thin, this particular brand (Joseph’s flax) is only like 2 oz. It’s the lowest calorie one I can find at 120 for the sheet but I’m dubious about the fiber content and ingredients. Atoria’s is better for 40 more calories and realistic macros. Cheese here is 2 oz of reduced fat moz and 1 oz regular parm.

>>76751357
Thanks m8 just sharing the lavash tip

>>76751354
difference glycogen stores
edema from exercise
your intestines being full of shit or empty
and what you said

>>76751362
I haven’t tried that recipe but have heard good things. You can make a “pizza” with any flat bread, classic college/poverty food is a tortilla with ketchup and shredded cheddar and I’m sure you could do better than that

>>76751376
I used to use english muffins, bit of tomato paste, shredded mozz, salami and olives

>>76751275
>>76751257
It’s a bummer because fattier meat tends to be cheaper and easier to cook while also tastier. I see plenty of full retard “low calorie” recipes where they’ll call for like 1 tbsp oil to cook a boneless skinless chicken breast when they could have just rendered a couple boneless skinless thighs instead and been ahead on flavor, cost and fat content though so keep that in mind.

Been eating so much ground turkey but my biggest fear is eating so much of the same foods that my guts will sperg out if I ever try to eat something different. I believe in a diverse diet but not sure if it is really needed.

finally did it bros, got over a 3 week plateau and hit my goal weight after 6-7 months of IF. Cheated a little bit by catching a nasty cold and eating nothing but thin soup for the last week kek

Anybody else have tips for long term maintenance? I'm terrified of gaining it all back tbqh. I hear about how 90% of fatties bounce back or even gain MORE WEIGHT than they started with within a couple years (or something like that, I don't know the actual numbers). I feel like this is my life now and that could never happen to me, but if it was really this easy then I wouldn't have got fat in the first place.

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>Due to a series of random circumstances I was pretty dehydrated at the end of the day yesterday
>Suddenly got really fucking hungry and cravings
And that's how I found out it's pretty common for your brain to mistake thirst for hunger. I honestly had no idea.
Stay hydrated guys

>>76751388
Why not just do a different protein every week? For the short term of losing weight it probably doesn't really matter. But long term your body might be missing some important micros.

>>76751426
fatties gain it all back because they go back on the exact same 3000 calorie diet, stop exercising and stop caring.
it's normal to occasionally fatten up by 4kg or even 8kg depending on height, but when non fatties gain a little weight they go straight back to dieting and increasing exercise while fatties just ignore it until they've ballooned up and the thought of exercise and dieting for a long time causes them dread

weigh yourself daily or a couple of days a week, adjust your food intake or exercise if you weight starts trending upwards, or just switch to intermittent fasting/OMAD/weekly 48 hour fast for a month

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>>76751213
(ignore the 28 day average on picrel, i didn't track the end of september.)
i don't have an exact meal schedule, try to listen to my body. generally:
breakfast (usually yogurt) sometime between 10 and noon
lunch sometime between noon and 2
a snack (usually yogurt) around 4
dinner around 6
a snack (usually yogurt) if necessary around 8 or 9

i mostly the same shit day after day, so everything is very easy to weigh/track. dinner is the only meal that requires some planning and thought.

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Fatty Contest
Name: Dzonathan Gavert
Weight: 99.35 kg

Overall progress:
https://tinylink.net/1Jdoy

Motivational Song of the Day:
https://www.youtube.com/watch?v=v-Qveydl9uU

Finally, a breakthrough. Ugly implication though, It means my calorie cut on days off has to be sub 1k.

>>76748559
Thanks. WAGMI.

>>76751364
>what was it made from?
The recipe i found used cottage cheese and greek yoghurt. I don’t mind the cheesy flavor at all, it’s just that the cake i made tastes like pretty much nothing. Not sweet, not salty just extremely bland. I guess i will keep sticking to whole foods

Holy shit chicken liver and heart macros are so goood. And cheap as well. What’s the catch?

>>76751361
Stop making excuses

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>>76751213
another tip if you're having trouble: track some meals the night before so you know how many calories you have to play around with during the day.

>>76751526
>What’s the catch?
Have you ever tried eating them? You will find out lol

Started this week off like a retard and ate enough to feed a village both Monday and today, my punishment will be a sub 400 calories a day diet for the rest of the week.

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>>76751309
That's a good strategy for when you're over 20% BF. Below that you'll feel that fasting feels much worse let alone at around 15%.

What I'm saying is prepare a maintenance strategy, or you're at risk of crashing.

>>76751593
Diet is not punishment you fat fuck. If you keep treating it like a punishment you're never going to make it.
Treat it as a gift to your body.

>>76751575
But i love them lol
Do they really have no downside if you like the taste?

>>76751609
>Diet is not punishment you fat fuck. If you keep treating it like a punishment you're never going to make it.
why do u fags act like this? what doesn’t work for you might work for others and vice versa.

>>76751526
nothing wrong with them, organ meats are the most nutritious part of the animal. animals usually go for them first over muscle meat.
it just has a stigma in the west so it's cheap here.
poor quality/sick animals can have toxin in their organs though so they could make you sick or taste bad. as long as it's not the cheapest shit you can find it should be fine.
some say you could actually overdoes on the vitamins/minerals but i think those studies are from plant-based or man-made supplements, not from real food in realistic amounts.

>>76751520
>just extremely bland
Yeah that's the problem with the low calories ones. You end up sacrificing most of the taste for lower calories. You can balance it a bit better but that would increase the calories of course.
I mostly stick to whole foods but baking can be fun so I do it now and then as a treat. High protein and moderate calorie recipes aren't too bad.
Natural sugars (honey, dates, fruit, maple syrup) for sweetness. Once you stop eating junk food you don't need nearly as much sugar since your taste buds adjust. Or find a artificial sweetener you like, modern ones are decent now.
Fruit, pumpkin, flavored protein powders, nut powders, cinnamon, mint, coffee, cocoa or dark chocolate for flavor.

>>76751593
>sub 400 calories a day
try fasting, it's way easier than that.

>>76751621
over 80% of people regain the weight
there is only one method that works

Fatty Contest
NicoSVW
115.6kg

>>76751651
and gain everything back once u stop the fast? no thanks
>>76751660
the only method is eating less than u need, doesn’t matter how that happens, as long as it happens in the end.

>>76751593
>I've been excessive on one end now I'm going to be excessive on the other so my brain wants to be excessive on the other side again so I'll punish myself to be excessive on the other side again so my brain...
Anon... stop it.

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>>76751309
>decide to not every other day
>on days I eat, I eat everything within 3-4 hour window
This is exactly what I did. Combined it with PSMF once I got below 20% bodyfat to speedrun the home stretch.

It works too well.

>>76751309
I want to eat that duck

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>>76751513
Nicely done.

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>at work think myself "you know what, im just going to have a cheat day and get drunk then order food"
>keep thinking this
>finally get home
>just before i go out i get some flavoured sparkling water and eat a pre-prepared meal
>all desire for the cheat leaves
Close one lads, preparation is the key

>>76751309
Every time I try to fast I get these really bad headaches around 8 hours in

Fatty Contest
Name: TimmyGonnaDoIt
Weight: 107.3 kg
Height: 180 cm

>>76751729
>feel like binging
>tell myself that if I'm going to binge then it will be with normal healthy food
>desire to binge disappears

8 days to lose just 6 more pounds, I got this bros.

>be very unwell
>keep wanting to consume comfort sloppa
>power through

>>76751202
Been cutting since last December, down from 121kg to 99kg at 181cm. Almost a year and yeah, it’s slower than I hoped. Clothes fit better, scale says I’m lighter, but when I look in the mirror I swear I look the same. Maybe it’s just brain lag or I’m too used to seeing myself fat. Either way, progress feels invisible sometimes.

>>76751202
rolling 72s for someone who has to lose 240 lbs?

I Know What You Ate Last Saturday

Fatty Contest
goblin27
78.6kg

>>76751808
>participating in the fattycontest despite not being fat
why

>>76751779
i had a jumbo bratwurst

>>76751764
Yeah that should work pretty fine.

>>76751764
If you have to lose 240lbs then yes rolling 72s would be good. Fasting is a lot easier the fatter you are

finished a 2 day fast (broke it with a 200 calorie protein shake yesterday before falling asleep)
now I woke up and im hungry af but idk if I really wanna eat or if I should keep fasting

>>76751850
That depends. On a scale of 1 to lard, how /fat/ are you?

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>>76751811
still overweight tho + 33% body fat starting out

>>76751863
like a 2
im maybe another 3-4 pounds from finishing my cut but it takes forever at this point

>tfw 100% bodyfat

>>76751873
grim

>>76751873
lol fatty

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Day 2 of the super lock in

I watched porn yesterday so unfortunately I think im going to have to accept I cant do the rest of the year off the stuff so Im not using it was criterion of failure anymore. Therefore porn and masturbation is removed from the super lock in list.

I am still committed to exercise, diet every day, weights almost daily, reading daily and other healthy things.

I expect to make it to Christmas with zero cheat days and 1-2lbs a week weight loss.64 days until Christmas day which is 9ish weeks. so 9-18lbs weight loss. I only need to lose like 10-15 so I can go a bit steady

LOCK IN BOYS

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Women are fucking evil
>Cousin is in his mid 30s, he's always been a little stupid and hardheaded and couldn't stick to a job
>lived alone for a few years when the economy was better, never had problems. Eventually he had money issues and had to move back in with his parents (they live in a shithole apartment too)
>had a massive fight with my aunt one night (wasn't even violent, they were just screaming a shit ton) because she found him smoking weed
>she called the police and institutionalized him
>now he can't get a stable job, still lives with her, and every few months they have these fights (again, never violent) and she institutionalizes him again
>he hits me up yesterday to go work out and shit (just wants to get the fuck away from her)
>he says I've lost a lot of weight, he wants to lose weight too, what do I do, etc.
>we go to the gym and have a good workout
>talk to my aunt about it, I told her he should skip lunch and just eat breakfast and dinner only to lose weight
>my cousin agrees, says that sounds like a great idea
>NOOOO YOU CAN'T DO THAT IT'S GOING TO INTERFERE WITH HIS MEDICATION
>shes feeding him like 3.5k calories a day of slop (she's fat too)
you literally cannot hate women enough

>>76751873
>ascended to become an adipose elemental

>>76751871
if you're almost done, take it slow

hello friends. I was 310 in April 2024, now I'm 178. Coming off antidepressants and antipsychotics in march of '24 changed my life. I was never obese growing up, maybe 26.5 bmi ish until I got put on all those medications when I was 18. now I'm 31 and feel like kike doctors and my family robbed me of my youth by forcing me onto pills.

Fatty Contest
TwinkEnjoyer
72.4kg

>>76751903
Damn good job. Few people escape the double hell of obesity and having pills pushed on them.

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I have my diet dialled in and now it's just a waiting game. This is why weight loss is shit. The actual payoff is extremely delayed. And I only have 20lbs to lose, can't imagine how boring it is for people who still have 100+ to go.

>>76751901
It sounds like there's more going on than just his mother. You dont get institutionalised just for smoking weed. Hes probably on antipsychotics and at least bipolar/schizo/schizoid/prone to losing sense of reality.

>>76751903
so the whole meme about putting on a fuckton of weight from medication is true? i always assumed it was fatty cope

>>76751918
Antipsychotics are notorious for making people fat

>>76751918
I was taking antidepressants for hypochondria for a while, and they took away my fear of getting fat, so I gained a lot of weight.

>buy ground beef tenderloin for low fat content
>check the macros online
>the website of the store i bought it from says it has 15~ g of protein per 100g
>every other source i can find online about beef tenderloin says it should have 21-22~ per 100g
Why is this the case?

>>76751513
Is walking the only exercise you do?

Why tf have my energy levels improved since going from 3000-4000 calories a day to 1000 calories OMAD? I'm starting to think food might be a meme

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>>76751964
because you're in ketosis for half the day, probably more if you're doing low carb

>>76751964
you bullied your body into eating its own flab for sustenance

>>76751916
this is in florida. we have some insane laws about institutionalizing people and it absolutely rapes their lives because family members can do it basically at any time without repercussions. He's a 6 foot 250 pound male and his mom is like 5'3. Who do you think the cops are going to side with when they show up?
I had another friend in high school that had problems with his mom and she tried to baker act him (also for weed), but since he was a lot smarter (and 5'5 and skinny as fuck) he was able to talk his way out of it with the cops.

>>76751997
>Baker act
>This action can be taken if there is evidence of violent or suicidal behavior associated with a severe mental health condition or if the individual is at significant risk of harm due to an inability to care for themselves. The act requires that the person be deemed unwilling or unable to voluntarily seek evaluation on their own

That sounds perfectly reasonable to me. I live in the UK where a similar rule applies whereby the police and state will not institutionalise someone against their own will unless its apparent they have completely lost their minds. Usually this means if the police turns up to a persons house that is abusing drugs and completely weird and out of it but can calmly say "I am OK I dont want to go for help" the police will leave because they dont have the power to do much if the person denies help

Its only if the person is so whacked out of their minds that they cant even talk to the police that they get sectioned. I think you are sticking up for your brother far too much and hes actually a bit crazy. Is he on antipsychotics? I suspect he is, and you think hes on them just because his bitch mom told the state to put him on them? Or because he had a little puff on a joint?

The picture I get from your 2 posts is he's an unstable very depressed man with a loose grip on reality

>>76752006
https://www.reddit.com/r/disability/comments/1c3amyf/people_in_the_usa_or_specifically_florida_or/

>>76752008
I could find you reddit stories about people from the UK thinking they got sectioned unfairly but I know from experience that you have to be very very unwell to get sectioned. Yet the crazies who are the ones losing their minds disagree and think it was brutality. Who wants to sit in a nuthouse against their own will?

You type as if this involuntarily hospital stay messed him up when its the reason he had to be locked up to save his own skin that ruined him

>>76752016
>30 year old male functions just fine
>economy goes to shit and he's forced to live with his overprotective and overbearing mom (in one of the most expensive states in the US, might I add)
>starts smoking weed to cope
>unsurprisingly he gets pissed off at his overbearing mom and yells at her
>better call the police and make sure he gets a medical record and can never get a full time job again!
yep, that sounds like a mentally ill person. Time to put him on anti psychotic medications and sleeping pills because he clearly has some mental problems. Have you literally ever dealt with women?

>>76752030
>starts smoking weed
Yeah he sounds like a loser.

>>76752038
yeah better give full legal control of every aspect of his life to his unemployed and fat mom then, to make sure he always stays a loser.

>>76752030
Or more like he had to move back in with his mom because he was developign mental illness at the time that is most opportune to become mentally unwell
>most schizo cases develop in your 20s
>living alone
>no training wheels anymore
>mental illness kicks in
>cant hold down a job
>has to move back in with mum
>mental illness keeps developing and mom cant cope
>gets him sectioned when he becomes erratic and making threats
>gets appropriate care i.e. antipsychotics
>comes out of the nuthouse
>you think his mom is the one that has done this to him
>his mom put him on extremely strong meds
>his mom makes him erratic and violent
>his mom makes him not be able to hold down a job
jesus his mom really is satan huh?

His mom might have messed him up as a kid or whatever but that is not pertinent to the subject of him being mentally ill now. Which he sounds very much so

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>>76751954
For now, my daily morning routine is:
>Wake up
>Put on sweats
>3 circles of jogging around the nearest lake, +1 every next Sunday.
>Averages out as 7k steps in 1h according to Macadan.
>Get back
>Pic rel
>1x Push up x 20
>3x pull up x 20
>2x dips x 20

According to Polar H10, that alone pushes my calorie burn to 1k. I have it set to walking because I dont want to pause it every moment in order to set it properly.

these fucking kikes at starbucks filled up my large drink with 60% ice

best app to estimate food calory? I don't have access to broccoli.

I DID A PULL UP

I'M STRONG ENOUGH AND THIN ENOUGH TO LIFT MYSELF UP USING ONLY MY ARMS FOR THE FIRST TIME IN MY LIFE

I DID A REAL FUCKING PULL UP HOLY SHIT

I HAVEN'T MADE IT YET BUT MAN DOES IT FEEL LIKE I'M GETTING THERE NOW

>>76752067
Ice has no calories, they did you a favor.

>>76752073
cronometer works fine for me and it's free
get a food scale, they are cheap and measure everything until you can estimate what stuff weighs decently accurately

>>76751202
Is it possible for me to get down to 129 lbs. by Nov 12th? 5'0" 145 lbs. currently

>>76752083
No not even close. realistically you can lose maybe 2-3 pounds if you fix your diet try hard enough, MAYBE 10 if you literally don't eat for over a week. Like zero calories, just water and coffee. At your weight you should expect that amount of weight loss to take 4-5 months.

>>76752083
lol

>>76752083
you'd need a deficit of about 2700cal/day
your tdee is probably only 2000, you would have to work out pretty hard and do a water fast the entire time
so realistically, no

>>76752082
thank you, I'll give it a try.

would amphetamines make it possible?

>>76752102
why do you need to be that particular weight on that particular date

>>76752102
Probably but you risk dying
Best case scenario is muscle wastes away in your body risking your health and you become extremely unhealthy and gaunt with a recovery tiemline spannning months

Not worth it

Just signed up for an LA fitness guest pass (using a fake phone number of course), lets see how full it is at 7 am on a wednesday

>>76752106
pt test for mil

>>76752102
anything is possible with retatrutide

>>76752112
are you really that eager to die for israel

>>76752112
>Anon wants to be slim enough to join the military and pass the fitness tests
>starts taking speed every day
>gets really gaunt and unhealthy
>has crackhead face, looks malnourished
>stumbles into the barracks on the day feeling ready to pass the test
>stands on the scales, smug smile and he hits his target weight
>several teeth fall out as he smiles and winks over the sergeant
>stinks of cat piss from all the speed and meth hes been doing
>instantly falls over when starting a slow jog
>gets hospitalised from electrolyte deficiency
>doesnt matter hit target weight

>>76752076
Congratz Anon, that's p good.

>>76752112
this >>76752115 but unironically
why would you sign up for the military in 2025 when ice exists?

>>76751907
thanks I thought I would never escape the insatiable hunger those pills forced on me. when I got off them it was like I was 16 again and only needed to eat normal amounts of food. the doctors wouldn't even write me a script to get off them I had to grind up the pills in a pill crusher gradually to taper down.

>>76751918
for antipsychotics yes. they also fuck with your prolactin and I developed gyno from them very quickly.

>>76751735
it's probably withdrawal symptoms, i get caffeine withdrawal headache after 2 days

I turn into a furnace after eating

>>76752176
sign of a healthy metabolism. very good.

How do I stop feeling so damn hungry
It's been 5 weeks, I wake up famished, feel starved throughout the day and go to bed ravenous.

>>76752190
eat more protein

>>76752190
just drink water

>>76752190
delude yourself into believing that being hungry feels good

>>76752190
hunger is progress
progress is good

if pickles have a million fans i am one of them
if pickles have only one fan i am the one
if pickles have no fans it means i am dead
if the whole world is against pickles then i am against the world

>>76752213
Very cringe post

>>76752213
pickled rick

is there anything I can add to chicken and rice and onions to make it more palatable. I'm so tired of the same thing every day. Can I make a curry sauce and put that in?

>>76752190
>How do I stop feeling so damn hungry
What do you eat? I swear some of you are going about it in the most retarded ways possible eating garbage and wonder why you can't do it. And some of you KNOW this is the case but you choose to continue. In which case ngmi

>>76752230
No

>>76752230
>I'm so tired of the same thing every day
How about eating something else then, retard? Have some pork or fish. Eat some potatoes

>>76752230
are you retarded?

>>76752073
MyFitnessPal will get the job done. You can scan barcodes of products and it will instantly show you all nutrition info. You can change the portions size down to a gram.

>>76752238
the only other meals I eat are steak + broccoli + boiled potato and very occasionally salmon + broccoli + potato. I go back and forth between the two, usually for weeks at a time. I haven't had a tomato based or pasta meal in over a year.

>>76752239
yes

>>76752190
eat more fiber

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>>76752230
yeah
curry powder is low calorie too

For the past several days I've been stuck at 120 pounds, despite eating at a significant deficit. This morning I weighed myself and I was 118.2, so I am happy now. I hope to be 110 by Christmas

Is it true that i can get 'noob gains' from lifting while at a calorie deficit if im currently sedentary and obese?

>>76752230
Any sort of tomato sauce i guess. Salsa, gochujang or whatever its called, salça etc

water fasting or dry fasting? which makes you lose more weight in shorter period of time

>>76752285
fat loss will be the same either way

>>76752285
Dry fasting will make it appear as though you are losing more weight than you actually are because water weight is extremely variable while losing weight, but it's much better for you and your organs to stay hydrated, and won't actually impact your fat loss

>>76752285
please drink water

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>>76752277
Yes. Dont listen to people that claim you have to be 100% optimal to make any progress. If you ask some people who go to the gym theyll make out you HAVE to bulk to put muscle on and you HAVE to do this and eat creatine and shove eggs up your ass to put muscles on or whatever.

Its because they listen to all the fitness influencers that parrot on about it but if you are eating a lot of protein you can definitely put muscle on and lose fat at the same time. Especially as a noob

I started doing pullups eating at a 1000 calorie deficit a day and I gained muscle in that timespan.

>>76752234
I eat from my workplace cantina, serves decent home cooked food. A bowl of soup, a main course and an apple (when they're available). Portions are normie sized. I grab a sandwich or a slice of pizza on my way home. [spoiler]I drink a can of diet redbull every morning[/spoiler]

>>76752242
>You can scan barcodes of products and it will instantly show you all nutrition info
isn't that feature only available in the premium membership?

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I HIT MY FIRST MUSCLE UP
https://music.youtube.com/watch?v=iqgtZrRENZI

>>76752338
>thought the video was gonna be a muscle up
big. also congrats, also im mad jealous

>>76752329
>I grab a sandwich or a slice of pizza on my way home
>>How do I stop feeling so damn hungry
I fucking knew it

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WAGMI

>tfw i will make it by crawling over those who will not
nothing personal kiddo

>>76752394
Everyone will make it when Ozempic patent expires in 2031

>>76752421
I've lost lost 130lbs in the past 18 months and am so sick of people asking me if I ever took the fatty jabs. I didn't, but if keeping the weight off is going to be as hard as people say I might start to once I hit target weight.

>>76752427
who cares
once you lose weight you shouldnt be priding yourself in the weight loss past like a year of losing it anyway
move on to making more money or something
what they gunna do, suggest you sold your arsehole for it?
what they gunna do, say you got muscle implants?

Get buff, make money, do shit that cant be cheated

I have never heard anyone talk about ozempic before, is it very popular in america?

>>76751361
>>pilonidal cyst
>wash the area thoroughly with soap
>dry it with toilet paper properly
>apply corticosteroid CREAM of choice. whatever is available without a prescription
if it's all gated, F.

>>76752421
Yeah but I'm gonna get shredded and ripped once I get lean and blast test.

>>76751309
not to demotivate you but as you get closer to 200lbs, you won't be able to eat whatever you want even while doing OMAD instead of 3-4 hours window of eating if you want to keep losong weight.

>>76752076
that's awesome bud, hope to get there myself someday

>>76752463
skill issue

>>76752450
Everyone uses it in the US. It's extremely common.

>>76752083
16lbs in 21 days would be a genuinely hard thing to pull off. Fortunately you don't have to actually lose the weight so taking a powerful laxative the night before, not eating or drinking and sitting in the sauna for a couple hours right before weigh in and you'll lose like 10lbs. Go read up on methods for better weigh in for sports like wrestling.
Now 6lbs in 21 days is very doable. You could do that with a regular 1000 calorie deficit but you should put effort into it so the former part is easier and doesn't kill you.

>>76752276
eat maintenance and do resistance training. i guarantee it will improve the way you look more than weighing 110 will.

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>>76752473
>>76752450
>>76752421
Hasn't it been linked to a bunch of shady side effects? I didn't get the coof shots, and I sure as fuck would not consider ozempic either.

>>76752285
Dry fasting, obviously.
You body will want to make metabolic water so it'll consume fat faster and increase natural body wide autophagy. You won't piss out so many electrolytes so you'll be less hungry. Thirst overwrites hunger in the brain so you'll feel thirsty before you feel hungry which means you can "break" your fast by drinking water without actually breaking the real fast.

>>76751384
Pro tip you can use however much oil you want when cooking… 8oz of chicken breast needs like 1/2 - 1 tsp max…far less than what you’d get in 8oz of thighs

>>76751758
The human brain is fucked…I’m down 150lbs this year and only recently have I been able to look in the mirror and actually fucking tell, despite looking at my progress pics now and able to see obvious differences

>>76752497
It has side effects like nausea, diarrhea, other kinds of gastrointestinal distress when first titrating up, especially semaglutide (Ozempic) in comparison to tirzepatide (Zepbound).
There are (extremely rare) reports of "intestinal paralysis" and blindness. The blindness thing appears to be a thing more associated with diabetics who already have issues with their eyes and getting proper blood flow with them. The medicine causes them to lose weight in an uncontrolled way leading to ocular damage. Again, extremely rare, did not show up at all in studies but has been reported a couple times in the total population of GLP1 users.
In studies in mice, a few mice developed IIRC medullary thyroid tumors, so those with a family history of that kind of cancer are not supposed to take the medicine. But in reality, there have been no human cases of thyroid cancer caused by the medicine after many years.
It's up to you to balance the risk and rewards. But consider how many comorbidities obesity has in addition to how much better it feels simply to live while skinny.
Really, the main barrier is not the almost nonexistent dangers of the medication, it's the price. >$1000 a month without insurance. The patent expiring would mean generic cheaper versions.

>>76752515
I lost 100lbs and still looked as shitty as ever in the mirror, the last 30lbs and I saw the difference. 15 more and I'll actually look good.

>>76752515
>>76752520
Welcome to body dysmorphia enjoy your stay.
>>76752517
Lame everyone is gonna be thin and hot and I'll still be ugly.

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As the late Tom Petty said: "The waiting is the hardest part." I want to be lean right NAO!

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lazy retard here, can anyone tell me if these sound like really easy, low effort protein sources?

>chicken breast and rice or tortilla
>canned chicken
>canned tuna
>salmon and rice
>canned salmon
>canned sardines
>protein powder with spinach and berries
>ground beef tortillas
when i say lazy retard i mean i wanna come home and be in my kitchen for 10 minutes max

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I'm ugly. Every day is suffering. My brain is fried. My parents are poor, retarded, and ruined my life. But hey I'm only 40 pounds overweight instead of 140. In another 10 months I'll be lean for the literal first time in my life at just 28 years old! Wow! In the meantime I'll just be sitting in my room at my parent's house doing nothing except being miserable and having occasional conniptions. Legendary father I had. How he was even able to reproduce astounds me.

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>Rice this
>Rice that
Why are people so obsessed with rice? It can't hold a candle to the great potato.
Is it a cultural thing? We eat potatoes all the time.

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>>76752338
Also update on my diet because I'm still going sideways and can't lose weight
>finished a 36 hour fast
>new diet is 2x pork sausage links, 6 eggs, ~400 calories of milk, 1 whey scoop/d
>Puts me at 1400 calories / 120g protein
lets see if I can actually stick to this for a week

>>76752579
>~400 calories of milk
how much milk is that in volume?

>>76752570
you're gonna poison your body with mercury, nitrites and (according to a recent study) lead
stop being a lazy retard and cook properly

>>76752570
greek fucking yogurt

>>76752582
about 3 cups of 2% milk
I usually drink 2 cups of cold brew a day (60% of it is milk) + a whey shake so I'm just being generous with the calories, it's probably closer to like 2.2-2.5 cups of milk

>>76752570
protein powder
greek yogurt
cottage cheese
eggs

>>76752570
Take a couple hours from your rest days to do meal prep

>>76752570
greek yogurt is the holy grail for fat loss and muscle building
thank god i like the taste

>>76752590
Why nitrites and lead? I eat canned sardines sometimes but other than that I just do chicken rice and vegetables for dinner and oats, yogurt and whey for breakfast.

>>76752574
You can make it

>>76752604
>>76752593
>>76752598
are there any greek yogurts that dont taste like omega ass? and how do you calorie-count it? by weight?

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lost 140lbs. how do you stop this from demoralizing you? I look fine with a shirt on but I'll never be comfortable shirtless around anyone. just get over it eventually?

>>76751426
weigh yourself regularly and set a weight threshold at which you will make radical changes to your diet to prevent further weight gain. Maybe 10-15 lbs above your current weight. That's what worked pretty well for me. Any time I'd get close to that threshold I would reevaluate how I was eating and what my activity levels were and make the necessary changes to reverse course.

2026 will be the year of the abs
2026 will be the year of the bicep vein
2026 will be the year of the gf
WAGMI

>>76752650
how heavy were you before vs now? wondering what i should expect, going from 280 to 160

>>76752650
Just save up and get the surgery, its the only way to truly deal with it.

>>76752654
Not for you

>>76752650
It bothers you more than anyone else. You can get surgery, try to fill it out with muscle or just accept it as something that won't change, although skin does tighten up with time if you are young and I think there are some dermaroller things people do that may or may not help, and some baby foreskin lotions you can rub on the skin.

>>76752658
was 315 now 175.

>>76752662
would you get the lasering or the full on surgery?

>>76752667
How can you know?

>>76752662
NTA but how much do those surgeries usually cost for a guy? assuming i want my stomach and thighs/ass skin tightened?

>>76752670
i've heard dermarolling is pretty memey and not effective. i was using creams the whole time during the weight loss but where i really fucked up was not using them when I first gained the stretch marks being a fat fuck. i need to find out whether mine would be a lasering or surgery case, though i wouldn't trust any cosmetic surgeon to honestly tell me.

>>76752675
Oh i know

>>76752680
I wouldn't even worry about stretch marks brother. Every single person has them. They fade to almost nothing with time.

>>76752686
We will see.... bitch

>falafel wrap
>520 calories
wtf!
that's more than a mcdonalds double cheeseburger!

>>76752697
Post body

>>76752689
i first got them 10 years ago and religiously applied creams to them and they didn't fade, and they were way milder ones (biceps and hips) than the abdominal ones with loose skin that i have there. i appreciate it though brother, i'll just save up and get the stupid cosmetic work.

>>76751426
you'll need to change your lifestyle and what you eat all the time.
if you're an autist and don't mind eating the same things, just stick to the foods you got to know from dieting but eat at maintenance.
you don't have to strictly count calories but you now should be able to tell which foods are dense in calories and which are not.
stick to high protein and working out forever.
once fat cells are created, they never go away so it's super easy for an ex-fatty to gain everything back.

>>76751738
funny how that works

>>76751758
at that height you really won't start noticing significant changes until you're in the 86kg range, at least that's my experience. Then it kind of levels off until you reach ~78kg at which point every kg is a very noticeable difference. May be a little higher if you have a lot of muscle mass

>AI tells me to eat 2,300
>i do, and end up gaining weight or losing no weight at all
>mifflin st jeor formula says i need to eat 1800

How can AI be this fucking stupid.

>>76752646
buy flavored greek yogurt. look for some without added sugar.
>how do you count calories
they're sold in individual plastic cups with that info written on the side. they don't sell flavored yogurt in a big tub like they do plain. but if you were to buy a tub, yes, counting by weight is easiest.

>>76752724
>once fat cells are created, they never go away so it's super easy for an ex-fatty to gain everything back.
i had read that they do go away but you have to keep the weight off for an average of 7 years. or you can get cryolipolysis which sounds like made up bullshit.

>>76752737
how are you this fucking stupid to trust a machine well known for lying and hallucinating

I am calorie deficit. Feels like I weigh 500 pounds. Fuck.

>>76751918
I was on xanax for a short period of time and that shit would literally give you unending sensation of hunger, and it makes you not give a fuck about the consequences of anything so you just eat and eat without worrying about getting fat. shit is straight poison for your brain

>>76752743
>but you have to keep the weight off for an average of 7 years.
huh
this is news to me. last i checked, they found cells 10 years later.

>>76752737
1. CICO is retarded
2. AI is also retarded
3. you should be focusing more on the foods you eat, not the calories
4. you're a moron for even thinking you'll be losing weight on 2.3k calories of slop

>>76752761
>cico is retarded
Peak ngmi

>>76752755
>not taking xannies to train willpower in the hyperbolic chamber of hunger

>>76752515
i forgot what i used to look like so im back to seeing myself as "fat"
>>76752570
its all fine. frozen chicken/fish is fine too. since its usually pre-cooked you can let it defrost in the fridge and it will only take a minute to microwave

>>76752230
ground chicken a small amount of Japanese bbq sauce, half an avocado and red pepper flakes is one of my favorite chicken and rice meals. Only comes out to like 6-700 calories too if you limit how much rice you eat

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my entire body is sore and aching and I still have 2 more gym days this week

>>76752277
yes, i've gained noticeable muscle mass and have been in a calorie deficit the entire time

>>76752646
Make your own Greek yogurt and you can let it ferment to the exact sourness you want.
Heat a gallon of milk to 180F, keep it at that temp for 20 minutes. Let it cool to 110F. Add 120 grams of Greek yogurt. Cover it and wrap the pot with a tablecloth. Put in the oven overnight (8-12 hours).
In the morning pour the yogurt into a cheesecloth. Place it in a strainer in the fridge. After 8 hours you'll have Greek yogurt with 0 sourness.
Eat it with fruit or add it to your protein shakes.

>finally losing weight after a plateau
>fat behind my calves is starting to melt away
yippee

holy shit, I did 3 full pushups today...a month ago I couldn't even do one...

>>76752826
This better not poison me.

>>76752570
>>76752601
another good idea is to take a 20-30 minute walk, and instead of listening to music spend the time brainstorming and ruminating on what your meal prep is gonna be for the next few days. That's how I use my time during walks and it's helped so much in keeping consistent in my planning and calorie tracking

hurt myself at the gym again award

>>76752574
>only 40 pounds overweight
>only 28
dude you're a fucking baby age-wise, you have so much time to not only unfuck your life but reap the benefits of that unfucked life. Don't be so quick to blame others for your failures, take pride in the fact you're improving yourself and correcting those mistakes (seems like you're doing that already)

>>76752863
deadlift or squats?

>>76752650
honestly doesn't look that bad. If you put on some muscle it'll tighten up that skin nicely and the stretch marks will be less noticeable. Chest/Lat/Shoulder/Back/Core muscle growth will all require extra skin, so that area will tighten up sort of like how wearing a few layers of clothes under a jacket would make the jacket tighter.

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>>76752876
No, both times I was using this thing and both times I got a really bad feeling in my hip/pelvis. This time doesn't seem as bad as the first though.

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should I reward myself for being a good little dieting piggy and get a slice of pizza from costco
i mean it's only 700 calories for 38g of protein....

>>76752891
>700 calories
1/5 a lb on the scale. Or hour and a half of walking.

>>76752737
i dont think deficits can be reasonably calculated at slim margins.
whether you burn 400 or 800 calories at work is going to depend on if 1200 boxes came in the truck or 1700
just go low enough that you know you'll lose weight no matter what. 1400 is a nice low number

>>76752891
>been doing well, making progress
>time to celebrate by setting back my progress
240iq move anon

>>76752891
tomorrow, and skip breakfast.

>>76752230
Make some chipotle marinade for grilling the chicken, just blend a few peppers + adobo sauce with some garlic and seasoning
Add some chopped cilantro and lime juice to the rice
mix with beans
ez burrito bowl

Some guy shouted “big fella” at me from his car while I was on my walk today.. I’m down 26lbs ;_; I’m working on it

have any of you fatties tried rolling around to traverse?

>>76752864
NTA but any advice on how I can make the most of my life once I lose my weight? I'm getting ready to turn 28, if my diet sticks then ill hit my goal weight mid-28, but I feel like ive missed out on so much of life. I've had girlfriends, traveled, etc but I still feel so behind my peers considering the last time I was in a relationship was like 6 years ago

>>76752650
I'm beyond caring about how other people view my body post-weight loss. I'm not doing it for other's validation, I'm doing it to be healthy

>Got the flu
I'm on a big calorie deficit so i already feel like shit, now this. FUCK.

>>76752964
the most important thing I'd advise is to get a hobby that you're only able to do because of the weight loss and increased physical shape. Something like a recreational sports league or hiking group. Find some like-minded people and hang out with them while doing that activity. People in those groups LOVE dudes who've lost a ton of weight too, so you'll likely be able to make fast friends.

Once you're in your late 20s you're not really meeting people outside of hobby groups or bars

>>76752930
that's a term of endearment anon, they're acknowledging you're out there grinding. Keep at it

>>76752964
probably go to therapy, if you're unhappy. Otherwise, you should notice improved physical well being and feel better everyday.

>>76752930
people love seein big boys getting after it anon, don't feel bad

>>76752964
You didn't miss shit. Those years went by for you, same as they did for everybody else. If you didn't get laid during, oh well.

Think of it like this. At any given moment, the life you've lived is your backstory that motivates you going forward. It's over and done with, you can't change it, but you can use it to help you inform the decisions you make about where you go now.

So you wish you got more poon? Identify the habits of someone that gets poon and get started. Now. Don't wait until 6 more months go by. I mean, these days you just download tinder and fire the shotgun, right? Why wait? You could be rolling in slampigs and butterfaces right now.

Get started now if you don't want to get 6 months down the road and feel like you missed another 6 months.

>>76753003
i mostly do art as a hobby already, but i have no idea how to meet people irl through that

who the fuck calls it "poon"

>>76753041
A jeet

>>76753041
latinos, I've heard poonani too

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>>76753033
>i mostly do art as a hobby

Fatty Contest
FatGermanFuck
93.5kg

>>76751202
Being lazy is the key to successful weight loss. If you never get off the couch you can't go into the kitchen and eat.

>>76753089
Truly gone full circle, what a time to be alive.

>>76752654
YEAR OF THE PENIS IN VAGINA OF A MODERATELY ATTRACTIVE WOMAN.

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Just had half a cup of ice cream. ngmi

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I got the slice of pizza
didn't eat the crust though so it's ok

>>76753113
Gave up on that dream 10 years ago. Now I'm just hoping I can make my last years only 50% agony.

>>76753125
Another year another chance to dream. Life is always suffering brother. We can choose to suffer from being fat by eating too much. Or we can choose to suffer to get thin.

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today is starvation day
tomorrow is 1 sandwich day

you know, exercise becomes more approachable once you realize that you almost NEVER regret doing the exercise once you're done

fuck it im taking the fasting every other day pill
if this doesn’t work then im quitting this weight loss bs

>>76753170
take the final solution (mounjaro)

>>76753175
i have a fear of needles, so not an option.

>>76753178
if I was with you irl id smack you across the face

>>76753178
>using emotion as a disqualifier
ngmi unironically

>>76753113
I have a girl that's been interested in me for a while (why I have no clue, I'm still fat even with the weight loss I've done over the past few months) and I could probably fuck if I tried, but she's...a lot...and I know she'd want to make it into a relationship which I don't know if I could be happy in.

>>76753163
no matter how shitty / tired I feel I ALWAYS go work out anyways and I ALWAYS feel better afterwards. Literally failsafe method for feeling better, it's crazy.

>>76753089
I would take a month in an induced coma if it meant I'd come out of it shredded. Hook me up to electrodes so I'm exercising and just give me the bare minimum nutritional IV to stay alive.

Alas, if I lay on the couch for more than a couple of hours my wife gets annoyed.

>>76753184
its not just as simple as an emotion, its a genuine chronic lifelong fear, i can’t just ignore or get over it at will.

>>76753195
yes you can and you're a fat piece of shit and a bitch

>>76753195
>>76753178
shouldn't that be more motivation for you to take it? Better once a week for mounjaro than multiple times a day for Type-2

>>76753195
>it's not an emotion, it's an emotion
look, some of us are here because we're trying to not be bitches anymore, spare us the crap

>>76753191
it's crazy, my body actually started making me look forward to working out every day. I'm not getting the same inner bitch dialogue like "oh it's too early just stay in bed" or "aren't your feet sore? Just take the day off" anymore

>>76753208
im not at risk of type 2 diabetes, no one in my family has ever gotten it.
>>76753210
its still an emotion sure but its a much stronger one than people assume

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i only do 20 minutes on a stationary bike

>>76753219
Make it 6 hours

>>76753221
make it 6 months

>>76753125
Prostitutes exist, anon.

>>76753219
I did 90 minutes yesterday, burned 1000 calories, and my knees are so sore today I can barely stand

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Starting weight 202. 6' tall.

Down 18.8 pounds since August 11th.

One meal a day
Ribeye steak - raw
4-5 eggs. Whites cooked. Yolks raw.
1-2 tablespoons of butter.

That's it. If I'm starving I eat one can of tuna at night with butter.

Zero carbs. No milk. No vegetables. No fruit. Only meat and fat. The goal weight is 170ish. Will definitely hit it by the end of the year. Stay fat, fatties. Good luck to all my fellow lean mean machines currently in the struggle.

>Ribeye steak - raw
lmao

>>76753244
uhhh you done any blood tests?
that doesn't sound very health

>>76753244
you look breedable

>>76753244
>The diet
>That body
lmao you can't make it up

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>>76753250
I don't give a fuck what you think is healthy, fatass. Post your body. My test was 450 last year. This is the true human diet. You're a carnivore. Act like one

>>76753258
>My test was 450 last year.
nta but wow thats low

>>76753258
>he thinks he is an alpha male.

no you belong on my penis missionary position while we kiss.

>>76753259
Carbs are poisonous. Eliminate that shit. Sugar too. GET RID OF ALL OF IT AND BE YOUR BEST VERSION

>>76753261
4Chan faggot detected. Ignored. Enjoy fucking your hand, faggot

>>76753244
No lifting? Good progress regardless to lose that much weight in such a short timeframe.
Also where are you getting the steaks from? Im too big of a pussy to try raw meat from local supermarkets, but ranchers in my area are expensive as fuck

>>76753272
>Im too big of a pussy to try raw meat from local supermarkets
???

>>76753259
Pretty sure low starts at 300

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>>76753272
Just started lifting again this week. This is ZERO lifts. Bro, you can eat the supermarket meat raw. Try a small amount until you're comfortable and you'll see that you don't get sick. It's a fucking psyop. Let the meat warm up to room temperature no more than 1 hour. Enjoy your new found freedom. I can go into autistic details but does anyone truly give a fuck? This is me. My results speak for themselves

>>76753280
>Gains weight like a fatass
>Crash diets to lose it
peak NGMI

>>76753244
>cum spot
idk where you came from but please go back.

>>76753277
My local supermarket has expensive ass meat that never sells so they leave it laying around for 2-3 days at a time. The other options I have are
>walmart
>costco
and i dont trust those fuckers either.

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you don't have to eat raw meat or dry fast to lose weight. just count your calories and do a bit of cardio, you fucking spergs.

>>76753283
I started on a crash diet. I was even fasting for 24 hours+. I've embraced the new diet. Post your body faggggggot. You won't ;)

i don't get it, what's the point of eating raw meat unless you actually enjoy it?
what's the nutritional benefit here?

>>76753290
You're a pussy. I leave the meat on a drying rack on the bottom shelf after I salt it. I eat that shit up to a week after I salt it. Never been sick. Stay psyop'd. Or try a small bite and realize... YOU DON'T GET SICK

>>76753294
Cooking protein denatures it. It also increases carcinogens

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>>76753258
>trying to flex with T levels at only 667
depressing

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>>76753294
its just fun to pretend you believe in alchemy, esoteric secrets, and Chinese medicine.

>>76753213
yep, same here. haven't taken a day off in months, and even then it was because I was sick as a dog. Absolutely love working out now and finally starting to be happy with what I see in the mirror. keep it up anon WAGMI

>>76753302
I'm 34 and natty. You do you. Idgaf I had a 44% increase in one year. Enjoy an early death roidtranny. The only people who compliment your muscles are other men, faggot. I'm drowning in pussy as a lean boi

>>76753310
I believe anon, WAGMI. I also raw dog my walks, no music, no headphones, etc. Just me and the outdoors. Actually pretty nice reset from sitting at my desk most of the day

>>76753219
that's 20 minutes more than you did before starting this. Good work anon

>>76753244
holy shit nice bulge bro

File: tfs.jpg (24 KB, 640x414)

24 KB JPG

>ate 200 cal less than I thought I did yesterday because I accidentally put in 2 tablespoons of butter in MFP instead of the 2 grams I actually used

>>76753311
>roidtranny.
lol i've never taken roids in my life nor do i even look like i do, i just naturally have high test, tough luck.

>>76753326
Enjoy it while it lasts, teenager

>>76753300
lol

>>76753330
wow youre really grasping at straws, i havent been a teenager in years.
why can you just accept that you have low test?

>>76753335
Post your body otherwise no one cares

>>76753291
teachers pet over here
let people enjoy things, faggot

Fatties fighting each other edition

>>76753341
for what purpose? i already said i dont take roids or look like i do.

>>76753352
>>76753352

Everyone stop arguing also I have an 8x6 penis

>>76753353
All opinions ignored. You're a faggot who's too cowardly to post you body on the internet. Kys

>>76753353
>le high test
>but still a fat piece of shit
lol

>>76753367
im not too cowardly, theres just simply no reason for me to post it
>>76753368
im in a healthy weight range

>>76753373
>wont post body
because you look like shit, if you had something worth posting you would just to dunk on the dude that started his raw meat diet.

>>76753381
im not stripping down in my cold ass bedroom to post a picture for some low t malding loser on the internet.

>>76753386
the small dog refuses to post body>>76753386

>>76753405
maybe once your t levels break the 4 digits i'll take a pic for you.

>>76752776
Kek

>>76752421
post yfw they extend it

>>76753195
Get over yourself cunt https://www.youtube.com/watch?v=LhQGzeiYS_Q