>Who is /fat/ for?For chubby chompers working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.Join our Fatty Contest: https://www.fattycontest.com/>What do I do first?1. Read https://physiqonomics.com/fat-loss/2. Calculate your Body Fat Percentage: https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy3. Calculate your TDEE: https://www.sailrabbit.com/bmr/Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.4. Plan your weight loss: https://www.losertown.org/eats/cal.php5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros) or LoseIt (great for both).>Now what?Count calories, all of them.Eat about 500-1000 less calories than your TDEE.Buy scales, be accurate.Learn to cook. Try to stick to lean protein and green vegetables.Eat a lot of protein. 1g per lb 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 burn fat much quicker. No lifting results in the body burning 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 hyper-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, gyno & stretch marks: https://weight-loss-side-effects.netlify.app/Reddit wiki: https://www.reddit.com/r/loseit/wiki/faqPrevious thread: >>76786752
>Adiponymous, we have detected unusual caloric activity in your profile.>An Uber Eats delivery has been dispatched to your address and will arrive in approximately 17 minutes.>Please enter the code at the bottom of your kebab container and drink the verification can to reactive your MFP profile.>Failure to do so within 48 hours will result in a visit by a trained (and armed) Body Positivity Counselor.>We hope you have a wonderful and safe holiday season!
Just ordered this https://gymplus.com.au/products/attivo-bench-press?variant=46109050568939&country=AU¤cy=AUD&utm_medium=product_sync&utm_source=google&utm_content=sag_organic&utm_campaign=sag_organic&tw_source=google&tw_adid=&tw_campaign=17874112925&tw_kwdid=&gad_source=4&gad_campaignid=17874119441&gbraid=0AAAAAC0BZHFBKad42cdbwzCoduXEab4Bf&gclid=Cj0KCQjwgpzIBhCOARIsABZm7vHmZYlVhPg4bG5C9ZD7xvDVImp48IMHo5RWDidLPTp4B7NOuPi2phcaAk0dEALw_wcBHopefully it arrives soon. Just going to no-life the rest of my weight loss and lift weights nonstop when I'm not at work.
WARNINGWARNING
>>76791242 For me it's Fakehttps://youtu.be/ldxyXJlPoaA
>>76791155it's not possible desu, gluconeogenesis is very ratelimited by the liver and myocytes getting the fat-oxidation metabolic phenotype causes them to become endurance fibers, not hypertrophic ones
the fatocalypse has begun
the number on my scale was getting pretty high last week but this week i mysteriously went back down to my usual weight. i read that lifting weights and doing deep stretching can cause your body to retain water and so i think that's what was causing the temporary gain. i'm going to restrict my calories to a 500 calorie deficit for a week and eat mostly lean proteins to see how low i can go on the scale. i like to min/max to see what range i'm in. i've been maintaining for a couple of months but now it's time to get back on the horse. i'm about 25lbs away from my goal weight.thinking of doing daily cardio to peel off those last few pounds. just diet isn't cutting it anymore.
>psmf>yohimbine>fasted>liftingGood thing I'm injured and can't push myself too much, otherwise things would get funny.t. 99.9kg anon from yesterday
>>76791279Good.
Got home from gym just now, made 2 serves of beef stirfry and ate them both. I dont know man, sometimes I think gym is making me eat more than I need, but I am trying to eat healthy, making my own meals, eating real meats, veg etc. I need to do more to lose weight above everything, but I just need to find the right balance.
>be fatty contest participant>post my update this week as usual>forget about the thread>it 404s>check it out on desuarchive>an anon replied to me congratulating me and telling me to keep goingJust wanna say thanks man. That made my day. I VILL keep going.
>>76791291Who even keeps track of these comps anyway
>>76791289it's really smart to eat some kind of protein after you go to the gym. your body needs protein to rebuild the muscles that you just tore to shreds so they can grow. protein is only bioavailable for a short window (4-6 hours, i believe) and so eating it before or after the gym is a good habit. serious bodybuilders eat before AND after the gym. they will eat a bit of carbs so their muscles have some energy for their lifts. i've even read that some freaks will wake up in the middle of the night just to eat some protein so their muscles will always have it available to grow even while they're sleeping.
>>76791298A bot grabs everything. IIRC, fatty jr used to do a write up of how a specific leg went but I haven't seen that since I returned to /fit/.
Upped my Mounjaro to 5mg, but I took it like 4 days early.Hoping it can enable a 50 day fast.
>>76791314Ah copy that
>>76791344Based.
Scale has been an absolute bastard past few weeks. Plateauing badlyhttps://music.youtube.com/watch?v=IHnc60ZOnLo&si=v7NXd7gpZRHZomKU
79,3 kg, 17% bf. Gut starting to go, finally. Just another few kg...
>>76791402Height?
i don't think i can eat only 1200 calories today as well.go on without me, bros.i'll eat 1500 calories today!,
>>76791451192cm.
halfway there
binged on rum and coke again and ordered a fucking curry.i hate my lack of discipline.
>>76791505just buy gin instead of rum which is literally made of sugar, just use zero calorie mixers like la croix
>>76791518dodo you know what distilled spirits are
>>76791505But why thoughAre you going to feel better after eating it? You’re in your current predicament because of actions like this Just walk outside and put it in the bin and you’ll wake up feeling a million times better, I promise
>>76791518>>76791526i don't know frens. i've been trying to quit drinking i went 12 days without them i had this massive feeling in my body that wouldn't disappear until i'd went to the shop and bought booze. i was teetering on the edge for an hour and a half trying to fight it but i gave in.boozing always leads to ordering shitty food for me, even though I knew this beforehand i feel so fucking stupid
>>76791549stock up on 80/20 or even 90/10 ground beef and keep it in the freezer.hell, you can prepare and cook some patties and keep them in the fridge to eat them quickly.
well homie, I was the guy days ago who asked if stair climbing was a decent alternative to more "classical" form of cardio like walking and running, and I can attest that climbing stairs up and down [spoiler]with a 20kg weight attached to my back for good measure[/spoiler] ain't simple.It work but it ain't simple. My thighs feels like cotton candy. Might'ven had pushing it a little too hard because my vision is blurry.
>>76791549i mean last time I tried to kickstart ketosis i had some coke and vodka which worked for the short term but my face went a bit yellow.how do you beat the cravings?
>>76791402>>76791460lol skinnyfat fag
>>76791505>>76791549Listen homie we all have our falling down. It happens, eating is one of the simplest pleasure in life and sometime, we just can't help ourselves. It's a battle everyone will go through and I'm sull you'll eventually get through it yourself. Think of it as little more than a pebble in your way, stays strong. You can make it.>>76791558And please forgive the caveman writing, I both had to learn Engline on my lonesome and, quite franklly, I'm fucking floored.Really envy to hose manga character that look like they have 1% of bodyfat right now.But ever onward, anons.
5'10", 170lbs down from 205 in mid June. 16.8% bf supposedly. Happier, but I could keep cutting, 155-160 would have been my high school weight. I more or less did a crash diet and cardio, and wasn't really paying attention to my macros, and I don't think that'll continue to work as I get leaner (I've nearly plateaued).
>>76791572>>76791566thanks for the kind words anon. I've been beating myself up because i used to be a normal weight. underneath my facial fat i'm a chad with my bone structure with a v shaped jaw. i don't know what I'm doing. I'm utterly lost.
>>76791578Smol
>>76791579If nutrition is your problem, then you simply have to start with that.Take it from someone who learned to cook from a young age: you'll be FUCKING amazed at the amount of "junk food" that trace their origins to perfectly, normal healthy food.Being on a regime doesn't necessarily mean substaining on nothing but grain and yogurt anon, you can make a lot of delicious dish that are both tasty and healthy.
>>76791556Nigga this isn’t a problem that requires food. Dude has serious issues he needs to deal with, getting help away from this board>>76791549Seek help
>>76791211Fatty ContestReodorFelgen69.7kg
>>76791569>skinnyfatig, idc, I just want to run.>fagYeah.
dunno how so many of you gays got fat. i thought gays were about looking fit.
>>76791549>i was teetering on the edge for an hour and a half trying to fight it but i gave inI know that feel. I have both won against it and lost against it. The only advice I have is that when you have full clarity of mind, make it as hard as possible to make that bad choice for when you are at the crossroads again. And also when you're there, get fucking angry at your nigger brain for choosing self destruction. Sometimes that works.
This morning I was the lowest weight I’ve been in 5 years :’)
>>76791211Going from a barbell squat to a machine squat fixed my lower back pain from barbell squats, and im able to go ass to grass on the machine, thank you anon who sugested that I try that!
>>76791289we warned you about the body recomp meme bro
fug bros I am fat and hungry
Fatty ContestThisTimeForSure2593 kg
fuggg
>>76791701great job, anon! keep going!
>>76791891L O N D O N
>be hungry>eat capsicum>get tummy acheWhy am I cursed?
>>76791549>massive feeling in my body that wouldn't disappear until i'd went to the shop and bought boozeThat's called withdrawal, son. Booze is a hell of a drug, and withdrawals can actually kill you. If you want to stop drinking, go to your doctor and talk to them about getting yourself into some kind of detox to make sure you don't die. Maybe also some kind of 12 step AlAnon type program.
>>76791902>capsicumIt is God's punishment for jeetery.
I love women so much it's unreal.. Gonna get lean and get a gf surely.
2 months in, around 1 kilo per week lost. Still feeling great. We are gonna make it bros. >>76791927don't do it for the hoes, those are secondary benefits
I happened to eat very little carbs today, just a small plate of steamed vegs. What are the downsides of having lower carb btw?
Slop ready for consumption.
>>76791789Do you mean hack squat? This is what I use, does the job i rekon
>>76791930no fucking way a "small plate of steamed vegs" is 67g of carbs
>>76791211>Luke 4:4"And Jesus answered him, saying, It is written, That man shall not live by bread alone, but by every word of God.">John 6:63"It is the spirit that quickeneth; the flesh profiteth nothing: the words that I speak unto you, they are spirit, and they are life."
>>76791938No ur right i just checked the macros and it’s mostly the tomato soup i had in the morning and the afternoon.Anyways, what’s the downside to having low carbs? If i were to keep at it
>>76791929I'm so horny though brother.. so hungry and so horny..
>>76791943Aside from the keto babble, if you lift weights you might feel like shit while doing it. Your body is not retarded and after the initial glycogen/water loss from the sudden carb drop it will restore it because it is extremely useful for burst of force.I recommend you to start eating healthy carbs while you are on a diet to start losing the "sweet tooth", after my first cut doing so I can say the following cuts have been easier. >>76791948Never said you shan't indulge in bitches, just remember that you are losing fat primarily for your own benefit. I can sympathize because on a cut I start craving fat bitches.
>>76791578Lift dumbass
Fatty ContestFatdew121.5kg
Fatty ContestBetterNateThanLever197.8 lbs
Can't do a healthy balance, engaging hyper discipline mode.
>>76791549I was a HC alcoholic (still am, or perhaps I'm not at all, not sure anymore). Red wine. I could have 9 liters of it per week while still going about my everyday life. I'm also a psychonaut, discovering the inner side of existence. Why things happen.I had an interesting year. No psychedelics, only a puff or two from a friends' joint and alcohol. Then I had an awesome weekend last summer. My oldest friend and I were drinking at my place, he ended up staying the night. The next day I ended up drinking with my neighbor. All in all the most positive weekend in a long time with alcohol.Then I had the epiphany. Reaching such a positive weekend with alcohol was indeed rare. So rare infact that I'd rather pursuit only such weekends when drinking. I went the whole next month sober. Then I decided to reward myself with a box of wine, craving it. The weekend I had with it didn't in any way amount to a similar experience than the one prior to it. Haven't had a drink since.After that I started to refine my life even more. I was already eating good and healthy, lifting weights at home and doing cardio. I got a gym membership, started hitting it 6 times a week. The highs I got after some workouts were something different, something no substance had ever delivered before. I started to notice the balance my body had found. I'm allowing myself to drink, but it just doesn't cross my mind anymore. In part I don't want to sabotage that equilibrium, in part I feel I can go without the self-medication aspect, in part I don't want to see my gains wasted. Week after week I'm stronger than ever before. I was about to drink the coming weekend (I'm on a deload) with friends, but I just don't feel like it. I'm charting a window to do it at Xmas, but lets see if that happens.Not telling you how to live your life or anything, just saying how I discovered my bodys' journey and how it seems more interesting than getting drunk the nth time.
Glad I got blackout drunk enough times to completely turn me off alcohol, getting drunk isn't even fun anymore. A nice buzz from a glass of whisky is enough for me.
I almost never drink anymore because I CAN'T get a nice buzz anymore. If I drink like regular beers or something I only get the negative effects without the positive ones, to get and maintain a buzz throughout an evening I have to do like half a liter of hard spirit or equivalent. And the resulting hangover is not worth it. Maybe if I lose weight it will be easier.
I will get lean.I will get abs.I will get a bicep vein.I will grow my wrists.I will touch a vagina with my penis.
>>76792152This except I want to be fucked instead of doing the fucking
>>76792091>After that I started to refine my life even more. I was already eating good and healthy, lifting weights at home and doing cardio. I got a gym membership, started hitting it 6 times a week. The highs I got after some workouts were something different, something no substance had ever delivered before. I started to notice the balance my body had found. I'm allowing myself to drink, but it just doesn't cross my mind anymore.Im going to apply this to my own addictions. Thanks anon.
If I want to learn to jog, but I don't want to lose all my muscles on a deficit can I just eat the equivalent calories I jog each day?
>>76792170If you don't want to lose all your muscles on a deficit you should do strength training
>>76792175I already lift, and eat mostly protein, I'm asking specifically about adding jogging for cardio.
>>76792183Oh then yeah get one of those watches for runners that can track calories burned and just add it onto your daily calorie budget. I add only half of the calories that I burn doing cardio but only because I'm more interested in losing weight than gaining muscle.
There is croissants and biscuit in the break room but I only looked at them and walked away
I took the sv3rigepill and only eat raw animal products now this is meta for weight loss
>>76792170Just do it 4-6h after workouts, and eat something like oat porridge with added onions granolas to replenish the glycogen. It will actually bring synergy, the added bloodflow delivers more muscle repair.Don't set the deficit in stone, it takes some mastery to hit the sweet spot. Listen to your body fatique and cravings.
2 hours til i break my fast
>>76792239Based Cain
>>76792160Kinda big gay.
>>76792206I avoid my break room now
so hungry...
>>76791932>tfw so hungry that i would finish this shit
>finally make it to my refeed day>diarrhea, complete loss of sense of agency, hungry, feel like shit, feel wired>ate banana in slow motion>1500 calories carbs incoming>thank you
>>76792483lemme guess, keto?
i think i overseasoned my chicken breast because now i have diarrhea seasoning is a fucking meme
Had to add holes to the inner side of my belt for the first time.
200grams chicken breast with mashed potatoes my beloved
why the fuck do so many anons here have diarrhea lol
>>76792569it's some kind of coded message. not sure what these retards are trying to say though.
eating apples once a day gave me a flat tummy
>don't think about willies>don't think about willies>don't think about willies>don't think about willies>don't think about willies
>>76792569lack of a loperamide stockpile
>>76792586elaborate
>>76792599big regular shits and makes you feel full so you eat less overall
>>76792521No just a heavy deficit with more fruit than complex carbs. I guess it's technically called carb cycling. I just let my glycogen go down all week until Monday and then do a refeed to get it all back.
>>76792593I forgot fags do NNN too
>>76792569it's the monday after halloween... we all know why...
nothing more disappointing than a cheat meal not tasting as good as you expected it to
>>76792522you dont get the shits from smoked paprika, you get them from chicken sashimi you cooklet
>have small thuna pizza for lunch>feeling snackish around dinner time, down 9 falafel balls with some low fat quark>less than 1500 kcal in total>feeling completely satisfied>still 700 kcal in deficittoday was a good day
>>76792685You do get them from seasoning, not chicken
>>76792522post your seasonings
I was less hungry on 1500 kcal than I am on 2100
>>76791701Keep going fatass. Congratulations
>>76792773to be honest I'm scared to return to maintenance. right now I feel perfectly fine with the stuff I eat, I really kinda don't want to eat more. maybe we'll all have a nice eating disorder at the end of this journey.
I ate the cookies. All of them.
>>76792620Fruit in general is good for this. You should be eating fruit anyway. >tasty>micronutrient-rich>F I B E R
>absolutely PIGGED the fuck out at a buffet yesterday, chowed down like a pound and a half of fatty steak, ribeye, top sirloin, cheese crusted pork, filet mignon wrapped in bacon, etc.>still down .2 pounds this morninggod I fucking love carnivorereclaim your vril
>>76792837Adding cardio makes the shift easier.
>>76792887no I'm going to eat spaghetti and meatballs and garlic bread because I had a killer workout and love carbs
>>76792919I'm already doing cardio (cycling) and calisthenics though. maybe at some point I'll just stop adjusting my caloric target and naturally graduate into a maintenance baseline.
5’10”, 199 pounds.Gained back eight pounds in the last two months. On my way to taking it back down. Less concerned about the number in the scale than bodyfat percentage. The new goal is 15% or less by May next year. That’s six months. I know handheld body fat calculators have a margin of error, right now it’s reading around 20-21%. Think I can do it, fellas?
>>76792886You don’t need fiber if you’re eating foods your body can digest
>5'7">326lbs>43% BF>mfw I will have abs at ~200 pounds if the calculator is accurate
>>76792996Lmao not a chance
>>76792996you already have absunder all the fatyou fat fuck
Remember to get your fluids
>Moved this weekend>Was excited to start going to nearby gym>Fucked up something in my left arm and now it hurts even to just for it to lay in certain positions like while trying to type
>>76793059go to the doctor anon
>>76793067The last time I did that went to sports medicine doctor and they blew me off and said "it was DOMS". I've had problems off and on with this arm and similar pain since freshman year of high school during a basketball game
>>76793075so either stop being a whiny bitch on the internet and get painkillers and work out or go to the doctor's again you fucking pathetic fat piece of shit
