>Who is /fat/ for?For blood burger biters 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: >>76807756
>>76813264you're over a week late with that one
Fatty ContestantFailed Athlete>225 lbs>6'>26 bf%> 40 inch waist>targeting 185lbs/ 15% bf
i hate fatties so much its unreal
>>76813277we're not fatties we're just belated skinny
>Gained 3 lbs in the past weekApparently, my actions have consequences
so hungry...
>>76813296Wholegrain rice crackers are your fren, fren
>haven't eaten like a pig for 5 whole daysare you guys proud of me?
>>76813295are you sure it's not water weight? I've peed out 2lbs at a time
>>7681326456lbs down in over a year and finally starting to look /fit/ stomach is an eyesore without a t-shirt though and that is last to go... or so I am told?
>>76813317differs per person, in my case mantits are last to go (fml kill me now)
>>76813274ive eaten peanut butter maybe 2 or 3 times in my entire life
>>76813321I put my female frens to shame with my mantits but nothing a bench press won't fix in a year or so... I fucking hope
>>76813328I've had a gf with smaller tits than me
>>76813317depends on genes, but stomach/core and face are usually the last to go. (Minus essential fat like your heels)
>tfw all these fatties have gfs...me too one day... surely
>>76813344Did you know that if you lose the skin underneath your feet, it can't realistically be replaced and they must amputate the foot? Don't get diabeetus people.
>>76813322oh yeah no I used to put down a 4lb tub of PB a week. I was told that it was the ultimate cut food because it fills you up fast. Lies and slander.
>>76813341Kek, you'll get there fren >>76813344Face and neck was the area that went first for me. Still a bit of flab if I look down but much improved.
>>76813352>pb a cutting food>literally some of the most calorically dense food availablewhy are so many people so fucking dumb. nuts are great but hella expensive on the calorie budget. stfu about them not being a nut
>>76813351I know foot and lower leg injuries are basically impossible to recover from so this doesn't shock me. I learned that you have a small fat pad on your heel so when body builders go for the ultimate cut like less than 4% it hurts to walk because they no longer have that cushion anymore.
>>76813317losing the last dozen or so pounds will make the biggest differenceI only lost 3 lbs last month but I look like I've made much more progress
>>76813308I doubt it's entirely water weight since I was lazy as shit the past week and snacked a lot.
>>76813356yes it's very calorie dense but the big selling point was it's supposed to be very filling or help with cravings. It did neither for me.>>76813364I've been there, I just make note of it and try to keep moving forward.
>>76813363>losing the last dozen or so poundswere_it_so_easy.mp4 I find the last dozen now being difficult without much difference to the scales of late. My TDDE was around 2200 and I cut down to 1100 cal in a day for about a month or so but now I may have reached a plateau.
>doing neck extensions on machine (pic related)>struggling with last rep>intrusive thoughts of some homo pushing my head down to force me to suck his cock>second burst of energy, finish set>this has been happening for weeks>tfw up to 92.5lbx20 for neck extension
>>76813375Yeah every day is a new challenge.Currently I'm eating 800 calories for 2 weeks, and then taking a break until I feel better, rinse and repeat.
>>76813379yeah that's not gonna backfire at all
>>76813182You really have to try everything before you give up and take the surgery pill.
>>76813379What happens if you can get the last rep? Are you just blowing him in your mind now? What’s that like, be descriptive.
>>76813391800 is rough but doable, consider getting yourself some food supplements (Vitamins) and such to keep you healthy where foods can't fren
>>76813423No I avoid blowing him that's the whole point.It's like when I bench and for the last rep; I imagine my dog attacking me in my sleep and I wake up have to bench him off of me, or he'll tear apart my throat.
Fatty ContestVik215.8 lbsTurns out I was doing back hyperextensions wrong, no wonder my spine feels like shit.
>>76813444Post a video of how to do them right I might also have this issue.
>>76813369It sounds more like you went out searching for a magic pill, found "supporting facts", learned the hard way magic pills don't work, noticed your self-deceptive behavior and corrected it? I mean you can propably find supporting evidence of a deep-fry only diet making you thin.
>>76813446https://www.youtube.com/shorts/EBui4Bt5N7oyou also want to keep your back straight, don't try to bend it at the top of the movement.
>>76813425definitely taking vitamins but that reminded me I need some electrolytes too, thanks
>>76813457Thanks bro.
>>76813462np fren
>>76813379>go to gym>all you can think about on last rep is homoes>homoes forcing you to suck their cock>just a normal day at the gym
how far can fasting 3 days and eating normally for the next 4 days bring me
>>76813515sounds retarded. goodluck
>>76813518im aware it's not ideal but i have a very harder time eating at a deficit constantly than fasting for multiple days
>>76813515>eating normallycan you?
>>76813448No I just started counting calories and see what was going to be easiest to cut since I was gaining weight so damn fast even after cutting soda and eating out. At one point I was eating 2000 kcal of it once a day along with a bunch of other shit and not realizing it.
>>76813515>eating normallyas in eating like normal (healthy) person or what you eat normally? If it's the latter you will end up right back at square one or even worse.
>>76813548as in eating the same amount of calories as my tdee at most
>eat a bunch of green chard the other day >bowel movements reduced to a minimum i will literally never understand how fiber works
>>76813525>it's not idealit's plain wrong. your metabolism will be wonky and your body will be ''shifting gears'' needlessly. you are putting strain on yourself while it isn't necessary
>>76813563Fiber and probiotic microbes, google it.
>>76813562Admittedly I don't know much about fasting but it seems like it can easily be done wrong and screw you over. Doing for a day and keeping the at your TDEE isn't a bad idea to experiment, but fasting for longer than 24 hours is shaking hands with danger. I would just throw in some form of more intense exercise to burn off some extra calories. Walking a 5k can burn 200 pretty easily
>>76813515>>76813562there's about 3500cal in a pound of fatfigure out your tdee, multiply by three, divide by 3500that's how many pounds you'll lose
>>76813576that's the thing, i ate a very small amount of fiber that absolutely killed my bowel movements sometimes i eat a shitton (and by that i mean the recommended intake) of fiber like chia seeds or a dish with a bit of beans or lentils and i feel AWFUL and BLOATED and my bowel movements don't change at allso what the fuck is going on?
5 hours till breakfast :D :D :D :D
>>76813515>eating normally>normallyI'M ONTO YOU
>>76813600Legumes contain starch that your body has a hard time breaking down, it's mostly the microbes that cut them down to a form your body can absorb. If you eat legumes daily the farting and bloating stops. Your body just gets used to them.You should be eating fiber in a routine like fashion (mine is oat porridge, fruits and almost vegan minestrone, self made bread), and you should get enough gut health enhancing probiotics (naturally fermented food items or supplements). After your bowel starts working the way it's supposed to your only hazards are: bowel related operations, ultraprocessed foods, foods high in refined sugars or fats, antibiotics.
>>76813641>Not asleepngmi
>>76813651NTA but antibiotics fucked me up a little bit. I can imagine it being much, much worse for some.
>237lb>5'8goal is to be 180 by my 25th birthday on May 25. My highest weight was 260, went down to 217, lost it quickly through really unhealthy means. I was so bulimic it got me fired bc I was puking at work. Now im climbing back up. I like veggies well enough, kale zucchini broccoli and edamame. yeah onions i know whatever. Work long hours at a strenuous job so I eat gas sration breakfast and then dont eat till 4, but then get high and eat snacks until i go to bed. Plan on working out for 2 hours 4/5 days a week. I wont expand on that unless somebodys interested as this is already a megablogpost. Is there any hope for me? More importantly Is ditching weed critical to fat loss?
>>76813687*onions, not onions.
>>76813690lol
>>76813687>Is ditching weed critical to fat loss?It certainly helps but isn't required. It helps even more if you get munchies and can't remember what you ate.
>>76813687low-calorie vices are fine, but they fuck with your self-control
>>76813690Soiboi. Good.
>>76813690white onions and yellow onions and sweet onions
>>76813305I got some wholegrain couscous to cook and consume later, no snackies until then
>>76813694>>76813708Won't make this mistake again although onions are tasty too. I'll be a soiboi i just don't want to be an obese one >>76813696>>76813706I think its for the best that I ditch the kush then. I have very poor self control & can justify anything when im inebriated. Little treat mentality will be the end of this world. But i don't think my goals are too enormous of a change for me, are they? Any other fatty here quit weed before?
>>7681373057 pounds in 6 months is a bit steep, I'd temper your expectations a little bit. You can certainly do it, it just will most likely take more time.
Recently had a sugary energy drink, felt sick for a few hours and the disgusting aftertaste clung to my palate for the rest of the day. I used to slam these down every day and sometimes multiple times a day in the dark times, my body truly is healing WAGMI
So I always see an incline treadmill is a great way to get your steps in/cardio...I was going to buy one but I have a stationary bike from when I tore my ACL, I felt kind of retarded not thinking about it but would it be just as effective for cardio for me if I just sad and peddled for like 20-30 minutes after working out?
>>76813762Thanks friend. I will curb my expectations, but i really really really want to build some basic healthy habits. I want to break generational obesity as I'm big enough to fit into my dad's clothes. Plus I'm moving across the country to live with my 2 best friends next august and I wanna surprise em
>caught strep and have a slight fever>throat is swollen and hurtsThis is good for me.
>>76813264>Weigh-in tomorrow>GAINED weight last week>Terrified it wasn't a fluke>Been nagging me all this weekLogically I know it SHOULD be a fluke, I ate 1kg potatoes and 800g cod with salt and gravy literally the day before (still 1500 calories though). Even if I don't consider water weight, the weight of the food itself was a lot. Fuck, if that scale doesn't move, or worse it moves the wrong direction...
>>76813805>>Weigh-in tomorrowWhat are you weighing-in for anon?
>>76813730I actually started systemic use of cannabutter with lifting. I'm not trying to lose weight like most here, since I'm doing a recomp. My problem is getting enough calories at times. I don't drink anymore, so I take edibles on some weekends after my 6th workout for the week. Lets my joints (pun intended) relax too, since they're in intense use for the whole week. Sauna, weed, good music, good food, good movie. That really pushes the cortisol levels down.I had quit weed before this. Or not quit quit, I hadn't bought it for the past 13 years. Never passed a chance to rat on burning joint tho.
>>76813812I only weigh myself once a week, no matter what. I call it that jokingly ofc
>>76813803>destroys gains>can't workout for weeks>month long setback>this is good for meWhy is the fat mentality like this?
>>76813805Probably salt from the food making you retain water. No worries if you havent been going over your calories there's no way to gain weight that isn't water weight.
>Everyone knows building muscle is easier when eating on maintenance>Even easier than that when on a surplus>People still obsess over losing muscle mass while cuttingI don't get it.
i can see my love handles are smaller than they were
>>76813277I'm fat
>>76813834>No worries if you havent been going over your calories there's no way to gain weight that isn't water weightThat's what I've been telling myself, because I fasted for 4 days that week and ate 1000-1500 calories the rest. There should be no way.But that little voice in my head, you know?
Ahhhh... I'm gonna roooooooooonn
>>76813842Yeah but its just water happens to me if I eat bread or too much salt or work out something I havent worked out in months. Nothing to worry about if I can tie it to those 3 things I dont even worry and just weigh myself the next day.
>family starting to "worry" about my weight loss FUCK YOUUUUUUU I'M NOT TAKING ANY ADVICE FROM A BUNCH OF FAT FUCKS
doing a 24 hour fast on Sundays is a game changer. This was week 2 and I will for sure do it again, it's free extra progress
>be 115kg>therapist telling me "it's not like i'm obese"wat
>lose 30kg>just reached 100kg>guys at work ask me how much more i want to lose because i'm going to look like a skeleton>guys that made fun about me being fat now start making jokes about "my tits hanging"Rage is fueling this diet
>>76813860Family be like>NOOO ANON Y U LOSE WEIGHT>IT MEANS I WILL HAVE HARDER TIME COPING WITH BEING FAT>WHAT WILL I TELL MYSELF NEXT TIME I SEE MY FAT FUCKING FACE IN THE MIRROR>NOO ANON THIS ALL YOU FAULT
>>76813873It's all relative. My wright's settled on 107-108kg, and I can't say I'm even overweight. I was dumbfounded when my occupational doctor said I'm overweight. I had a very questioning face on me when this 50yo fatass male doctor said it. He was just looking at my bmi. His voice changed a bit when I got my shirt off.
>>76813883>>lose 30kgCongratulations Anon!You ding good , about the bitch tits and whatever people say... dont mind it , one they praise you the next day the curse you for the same shit they praised you...leave it , go for your goal anon and ... don't mind it , you doing great !
>>76813869pretty much, if you're antisocial but still can't fast during the week because of work, weekends are perfect for fasting
>>76813805Nigga you ate 2kg of salty food of course you’d be weighed down
>>76813884It always happens, just keep moggin 'em
>>76813894>It's all relativei can hear that but im not exceptionally tall nor muscular and look very obviously fat, idk what my therapist was onshe said it with 0 hint of irony and went on a whole tirade about how my weight was "fine"very disturbing
Fatty ContestGreaser91kg
on deficit, and just feel like I am so fat right now. so many ketones getting eaten.
