>Who is /fat/ for?For choco-chums 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: >>76816581
we're all gonna make it
i hate fatcha so much its unreal
Today I only ate 1,038 kcal. I've been on a diet for a week, consuming less than 1,300 calories. I'm a woman and weigh about 89 kilos. I exercised for about 10 seconds and felt dizzy and had chest pain. Since I'm NEET, I get up late and don't eat breakfast. I'm also drinking very little water, about 3 glasses a day, and about 3 glasses of Coke Zero. My mom told me I'm being dramatic for worrying about the pain from exercising.
>>76821016>Im a womanYWNBAW
so hungry...
Confess
>>76821016Out of curiosity, what was the exercise?
>>76821016I quit reading but tits + timestamp
>>76821080Sex
>>76821110what's that
>>76821080Try jumping rope for 5 seconds. I also rocked myself, since I am autistic and the slight rocking made my chest hurt.
>>76821136You should really start with plain walking.
>>76821079I'd be done by now if i stuck to it better
>>76821136>based fellow autistic stimmer
>>76821188idk why I used the meme arrow
>>76821192
I’ve come to the conclusion that a lot of the reason that so many people fail diets is the lack of proper balance. You do not have to even eat within 500-750cal of your TDEE to not feel drained and empty. Over the past year i’ve lost 60 lbs and managed to even gain muscle while shredding fat, on 1200-1500cal a day, getting in 150-200g of protein, 50ishg of fat, and 85g carbs. Getting blood tests and keeping vitamin levels in check, research every essential vitamin you are lacking and time them out during the week, you can kill progress by fucking up vitamins. Treadmilling/hiking 15k steps a day, weight lifting the bro split and drinking water all day definitely helps wonders as well. Slows down the number on the scale, but seeing yourself shrink over the months is insaneCalories in and calories out is not the only thing that matters. I’m just now burning out from the diet after a year and that’s mainly due to social life changes and the plateaus you hit the closer to your target weight are gnarly. You can be at a 2500 cal deficit for weeks, and not see a drop in meaningful weight for a month. It also isn’t really practical as well. If I didn’t work over 70 hour weeks, it’d be hard as fuck to ignore the hunger constantly. Also caffeine and nicotine pouches are god’s gifts to cutters.
I will not eat today, in the hope of being under 120kg tomorrow.
have you ever tried a water restricted diet? I can't stop diarrhea. Going to try 1L per day.
>>76821079The thing that finally motivated me to lose weight was my girlfriend breaking up with me because of her mental health issues.It made me wonder why she was even with such a fat fuck in the first place so I decided enough is enough, I need to get in shape while she fixes her brain.
I failed hard on the weekend, massive amounts of alcohol and snack foodsHow do I cope, I feel like I just undid all my hard work in two nights
>>76821303cowboy up and get back on the saddle, partner ;).
>>76821212Most people fail diets because they didnt want it enough. It took me get rejected from a cute girl I really liked to finally just stop with the excuses and impose my will.
>>76821079I ate twice today.
Just did legs today, had my meals and fasting for the rest of the day until tomorrow.Love weighing myself in the mornings dry and seeing the scale go down incrementally.LETS GO NIGGERS
>>76821316
>>76821303Reflect on your actions and if that is what you'd rather be doing.
Scale went down 1.1kg since yesterday ^_^
>>76821079I have nothing to confess. I have lost 60 lbs in 5 months. I have never even eaten my maintenance calories since starting. I am 30 lbs to my goal. I will have a hot boy summer for once in my life.
my waist is 3 inch smaller but I didn't lose weight.
>>76821346Haha just like your dick size
>>76821212Eating a deficit makes me feel tired, hungry, and depressed all the time. I can only stand it for so long. As soon as I get to a weight where I don't actively hate myself, I stop.I am once again trying to go further and actually get lean instead of being just 'good enough'. Depression and demoralization are worse than food cravings now.
>>76821346might have lost fat but gained muscle and retained water
>>76821354Im tired, hungry, and depressed even when I binge
>>76821362maybe you have stimulant addiction
>>76821348Got that nigga
>>76821079I actually don't want to lose more weight, I'm approaching a BMI of 21 and despite my best efforts I can't bring myself to eat maintenance, not even on a nominally healthy meal plan. It feels like I've been on a permanent deficit for two years and I can't get myself out
>can fit comfortably in the suit i bought for when I lose weight
>>76821397Good job, faggot. I have a wardrobe filled with suits that are now too big.
>>76821412invest in getting them tailored
>>76821412Same.This one too will be too big by the time I'm done.
Fatty ContestName: Dzonathan GavertWeight: 96.25 kgOverall progress:https://tinylink.net/1JdoyMotivational Song of the Day:https://youtu.be/Nca5wQZXNmc?si=bFQXx2DNSJHn_itd
>>76821212Post your diet or bullshit
>>76821472Good job lately anon, whatd u change?
I have hit a plateau on my weight loss, is it gonna pass or am I fucked? What should I do?
>>76821500I've found a 48 hour fast usually kicks me out of a plateau quite violently.
>>76821500Cannibalise a gypsy child, male or female doesn't matter, did me wonders plus decent macros
>>768215001-2 week plateaus are normal due to water weight fluctuationsif it's been longer than 4 weeks then you're probably tracking calories wrong or miscalculating TDEE or something
I'm making progress IF but.. imagine if I cut off the 400k of sweets I do daily. is there a trick to it or is it just power of will?
>>76821500>lose weight>forget to recalculate caloric deficit>check weight next week>gained weight>recalculate caloric deficit>lose weight>forget to recalculate caloric deficiti want to rape myself
>>76821489I went full predator mode.
>>76821537The power of the superior CiCo lifestyle
>>76821504I just did 24 hours fast, maybe it does the job. If not Ill try 48h>>76821511I will leave this for a last resort, I tried sacrificing lambs last night tho.>>76821512Its been "only" 2 weeks, feels like a eternity though.>>76821537Everything I eat goes through a scale, its more work but does the job. I wish you good luck anon.Thanks all, I already feel better.
>>76821543>full predator mode>using cutlery
>>76821574The sophisticated predator is often scarier than the barbarian one.
My current progress and routine. Started on the same day as the dietI have added knee raises for lower abs on day 2 as per anons adviceDaily i eat 200-215g protein, 100-125g fat, 5-10g carbs. Eating avos, sauerkraut or broccolini daily for micro nutrients. Feeling pretty fantastic seeing the progress
been fasting 54 hours. Stomach finally starting to make noise now that I’ve layed down to go to bed. How much longer should I go before I start risking muscle?
>>76821609I'd throw in one cable rear delt fly for a 2nd pure delt isolation, and OHP/shoulder press somewhere in there. If those excercises are chronologically listed, you could try compound ones (deadlift) first to have a bigger impact. Abs really get a workout only after you tire them (deep abs should still have DOMS a few days after), they benefit from 2-3 workouts per week, not to forget your side (rotational torso). Back ext also strengthens your deadlifts, can be used for good isolation. Some anti-rotational would work wonders too.
>>76821609>>76821631Oh, and face pulls, tricep push down. Shoulder press-Dumbell Arnolds as a superset.
>>76821641>>76821609If you want to get some more for ypur legs, hip thrust, abductors and adductors. Add in seated calf raises just after the standing ones to get a better ROM and hit the muscles from a different plane. It will help with running and jumping.
>>76821500>>76821512I went from 182 to 186lb in 2 days, ever since I started to add half a zero-calorie electrolyte packet to my water every morning. Diet and exercise are mostly the same. It's crazy how much water fluctuations can affect weight.
>>76821631>>76821641>>76821645What days do you recommend i add these into?Im going to add sets of situps and knee raises on day 3 and 4. I always push more than whats listed in the reps for example my situps are up to 3 sets of 40 currently.
>start at 133kg in june>first goal 99kg for new years>stuck a 101kg for the last 2 weeks trust the process trust the process trust the process
>>76821754That's a fair effort.
Did my first 1 mile walk, but I'm still 300 pounds :-(.
>>76820952Luke 16:22-23 disproves Purgatory. There was no in-between for the fatso that trusted in his riches rather than in Christ's cross (in his place).
>>76821887>Luke 16:22-23"And it came to pass, that the beggar died, and was carried by the angels into Abraham`s bosom: the rich man also died, and was buried; and in hell he lift up his eyes, being in torments, and seeth Abraham afar off, and Lazarus in his bosom.">also Hebrews 9:27"And as it is appointed unto men once to die, but after this the judgment"
>>76820952I’ve failed /fat/ haven’t been consistent in quite some time. Today WILL be different
TV makes purging look so easy, when in reality I find it quite difficult to make myself vomit.
>>76821921Yeah cause it's bad for you. Don't do that.
>>76821941Better than letting those sausages digest.
>>76821582Thanks. I didn't consider that.
I have an incredibly important life changing interview with one of the largest companies in the world next weekI want to do a few fasting days because i haven't done it in a while, and I miss that feeling of being hyperfocused and alive... but I can't prepare for the interview if I'm hungry as shit all the time and thinking about food :(
I'm boiling some potatoes (I'll oven roast them later to make them crunchier)also have 350g of chicken breastrecommendations on how to cook it?
What should I drink if I'm wanting a change from water but don't drink tea or coffee?
>>76822219If you cant handle water without flavour like I do then just add BCAA or Creatine to it. Fruity flavour but without sugar.
I'm getting panicky and feeling shortness of breath a lot more often recently. Should I stop dieting? Is it possible that losing weight is triggering panic attacks?
>>76822253do you have hypoglycemia (low blood sugar?) does eating a small snack fix it?
>>76821680Rear delt fly and face pull go together well, good warmup excercises before lat pulldown. Abs should get plenty of recovery time between days (I do mine Tue, Thu and Sat, slightly different rep ranges and resistances). To maximize ab developement, add weight to crunches. Big rep score tires them out, but you need weight to give then the growth stimulus. I do a pyramid excercise with a machine on Tue and Sat. 60kg x 50, 70kg x 40, 80kg x 30, 90kg x 20, 94 (max)kg x 10/failure and the other day same reversed. Don't do back ext the same days as you use them in big compounds (anything with a lot of weight in the hinge action), 48h apart.Tricept pushdowns the same day you're doing bench/chest press or OHP/shoulder press or overhead tricep extensions. Tricep has 3 heads and it's easiest to give each head a workout the same day so they stay symmetrical. Delts have a similar thing going, rear delts and lat raises work the rear and side well, fronts don't really need an isolation excercise, because they're getting a workout indirectly with all the else.I won't tell you which days, I think you know best what works for you in your situation, energy levels and timetables outside training regimes.
fuck... brazas women are so hot
>tfw bulking season is upon us and we're all on a cut
>>76820987I ran nearly 15km this morning, feeling p great.>>76821609What's that website?
>>76822219I bought myself a whole range of those Flavdrops, basically it's non caloric sweetener with flavoring so I put a drop or two in my water or sparkling water and it great, the fruit flavors are much better than stuff like chocolate or vanilla
>tfw 7th or 8th day hovering at 200-201 poundsgod doesn't want me to be sub 200
Leaner every day. Feels good bros.
>>76822398Same happened to me. 260 to 200, then 200-210 for over a fucking year. Tirzepatide is breaking this barrier.
I love these nuns so much bros
>>76822420Yeah fug I could probably cut more calories but I'm already lethargic all the time. Maybe I should just walk more.
>>76822375Not all.>>76822427Yes, yes you should.
>>76822426Platonic love only, they can't have sex
>>76822467>tfw no nun gf to cuddle and hand hold
>>76822467Pornhub.com says otherwisee
I always forget if I took my multivitamin.
Had to skip leg day today at gym because of vehicular malfunction. I can do a home workout, no prob. The one major prob is that there's this really pretty woman who's there only on Wednesdays. :'(
i'm 280 pounds, at 6'3How the fuck am i supposed to eat 280g of Protein a day, in accordance with the fatloss guide.
yesterday my brain was trying to convince me to eat more. literally every excuse ran across my mind. somehow I got through by constantly telling myself to wait a bit longer. fast forward to today and I feel completely fine now.
>>768225601g/lb lbm fatty
>>76822560Never mind, im retarded, just had to read on.
>>76822560>hes actually
>>76821537I dont play with deficits, just eat enough that you know you'll lose weight and you'll always lose weight.try 1200 or 1600 depending on how big you are
Daily weigh in is cool until you increase .6 lbs day to day from normal fluctuations
>>76822375anon my entire life has been bulking season its okay
>>76822375>>76822598the bulk yuga is at an end
>>76821543>predator mode.>Hyper-processed low quality scrapbmeat pre-ground and made into easy-to-eat patties, seasoned heavily to make it palatable>pasteurized pre shredded cheese>lettuce with literal mayonnaise and sugar on it because you literally can't eat a plain vegetableYeah man you're such a predator(I'm being facetious but come on)
>>76822055
>>76822632Maybe that slop is what they offer at the Dateline studio on the day of filming follow-up episodes.
>>76822674Ok
>>76822420that's wild you didn't make any changes after 4 weeks of no weight loss. >>76822375cutting during winter time is what you do tho
>>76821543i mean you're losing weight but i don't think mountain lions and tigers eat coleslaw
>>76822467is that what they tell you?
>>76821079I lost it and it wasn't worth it because I'd already destroyed my skin. My jaw and face looks terrible compared to my early 20s when I weighed 40 pounds more than now because I'm 30. I have excess skin and stretch marks scarring my entire stomach.
Newnigger hereExplain the nuns
>>76822715Pedophiles
>>76822715they predate me so i dont know. but i assume its because alot of nunduck pics pertain to eating/exercise, its an organic relation to these threads
>>76822715I assume its the confession meme
>>76822686Dieting simply became unbearable after losing so much weight
>>76822715Guy on patreon hyxpk draws these nuns characters, in the drawings they're always eating and interacting with cute animals so a random fattie thought they fit the theme for this general I guessAlso >>76821079 this could also be related and amplifying the religious themes
>>76820952>>76820952broke my fast at day ten yesterday. I kinda fucked up the spiritual point of it. I was doomscrolling, gaming, abusing caffeine and diet drinks, and watching porn. I am going to start a truly water only fast on the 14th and fast until christmas eve. I was 285 at 6ft 1 and I benched 320, deadlifted 500, and squated only 350 (knee surgery makes me suck at squatting. need to see a pt once i stop being a poor fag)I am now at 237. and feel kinda similar desu. I went from being a fat shit to being a fat shit. Not all of the weight loss these past 3.5 months was from fasting. All of october I ate 2k kcal and alot of protein (ground turkey, protein greek yogurt, watermelon, raw milk) bc I was dealing with a severe infection and didn't want to stress my body even further. gonna see how much my lifts decreased after 3 days of eating at maintance roughly, than grind. I have the muscle to spare desu. Also derma stamping and daily trentinoin has helped the stretchmarks on my hips and the few on my gut. The ones on my biceps and delts are almosted faded. I wanna be sexy again.
I eat junk food every day; I just make sure that the two meals I eat a day are low in calories. I'm eating an average of 1000 to 1200 calories.
>>76822812Protein intake?
>>7682281464 grams
>>76822545read that as a ventricular malfunction
>>76822797Huge bench but I guess weight moves weight, hopefully you dont lose too much muscle
>>76822822Your intuition was correct, since it was highly underlined in the pretty girl part.
>>76822817Erm...
>>76822869Is this way too little? I barely scrape 110-120g protein a day when I'm eating sub 1500 cals.
>>76822871Invest in protein powder48g in 240 calories.
>>76822825I hope not. On my eating days I go through the motions by benching 225 for reps. my last 225 for rep test I only got 12 when i get about 15 or 16 usually when i was 285
>>76822715just kinda happened i guess, tradition and all that
Has anyone else gotten some weird attitude since starting to lose a meaningful amount of weight? I keep seeing people say how weight loss goes from getting praised when you start to getting told you're doing too much when you're actually getting fit. Is this the experience of anyone here? I've been getting some weird interactions since I lost a considerable amount of weight (I'm halfway to my goal now) and it seems like comments have gone from "You're going to the gym bro! NICE" to kind of "You're still doing that huh?"Maybe I'm reading too much into it...
>>76822632But enough about USA.
>>76822871Do at least 1.2 grams per kg of body weight, prefirably 1.5 for weight loss. Protein not only feeds the muscles which alone consume more calories by existing but they also require more calories to be digested and make you feel more satiated. When I started to take enough daily protein I started dropping weight easier and stopped bouncing back or craving junk food as often.
>>76822904Oof
>>76822890Similar experience, mom went from clearly disappointed in me, to praising me, to actively trying to sabotage me now that I've gone from 43 to 23 BMI and keep trying to lose more.
>>76822918My mom did a couple things like start buying junk I used to binge on like kettle corn and icecream but she also buys my protein powder and chicken breast/veggies I ask for. So its not a big deal. Thankful I have the willpower atm cause I want to get lean to see a vagina in person and hopefully touch it.
>>76822918you have to actively rub their face in their own behavior. they'll either avoid you or make the necessary changes they need to make. if you only speak up here and there about it nothing will come of it. you'll have to spike every convo into ''right here look at what you're doing.'' it's worth it in my experience
>>76822890Their view of you as a fatty is now conflicting with reality. It is also a lens that makes them look at themselves and feel bad cause you are sticking with fitness when they don't/can't. It's never people that work out or are fit that get crabby at you for improving.
starting weight: 118.1 kg 20/8current weight: 96.2 kg 12/11goal weight: 70 kgheight: 179 cmmethod: rolling 72s with water and coffee
>>76820952I am SICK of being FAT so I am going to do FOUR MILES A DAY at a rate of 2.5 per mile. that means it will take 96 minutes of walking to do those four miles. according to my treadmill, I burn roughly 47 calories every quarter mile (six minutes), so I should burn 752 calories a day. if I do this 5x a week, that's 3760 calories, more than a pound a week. I need to lose like 140 pounds, so it's going to take a while even at this rate, but hopefully it gets easier as the weight drops. right now it's pretty hard ngl. DON'T GET FAT FRIENDS IT FUCKING SUCKS I'M 5'10 AND 360 POUNDS LIFE IS MISERABLE BUT AM STILL TRYING TO DO SOMETHING ABOUT IT.
>>76822952If you walk at 4mph you can do 4 miles in an hour. :^)Anyways good luck friend wagmi
>>76822952Your body will get more efficient at it, which means you need to raise the resistance progressively.If you're currently panting and sweating during and after give it time. Read about heart rate zones and optimize accordingly, you'll lose a lot fast. Always stop if you feel too dizzy, don't risk injury (that is like taking five steps backwards) and give your CNS & cardiovascular systems time to adapt at the start. Fix your diet from dyel to neth addict, recomp or street nigga.
>>76822869He said he eats junk daily...
>>76822952counting calories and eating less takes up way less time and effort than walking 96 minutes a daydon't get me wrong excercise is good too but i wouldn't be confident you'd be able to stick with something that takes up over an hour and a half of your time every single day and you could easily end up eating an extra 750cal/day without noticing if you don't count calories anyway
>>76822985Here's a prime meth junkie lifestyle enthusiast, listen to him.
>>76820952Maybe this is a dumb question with too many variables, but how much fewer calories can I expect to burn through exercise by splitting it up into shorter bursts throughout the day, rather than a longer and continuous one? Half?I ask because I have an annoying chronic headache that gets worse with both physical and mental stress. I can't exercise for long before I need to stop if I don't want my head to explode. So just as an example, if I were to split a 1 hour workout into six 10 minute ones spread evenly throughout the day, how much less effective would that be?
>>76823023Weeeeeeell... A lot more inefficient based on fat burn happening at a greater rate only after a certain threshold, which is over 10 minutes. But because of cico you'd still lose a good amount with diet optimization. Keto would be a viable option.
>can't tell if i'm losing fat>scale not moving all week>body looks the same in pictureswhole week worth of feeling of hungry and tired for nothing.... not like this bros i might not make it
>>76822890because they're used to the fat you so the skinny you looks sickly and weird so they think you're starving yourself or you're on an unhealthy diet. Happened to me also mostly from family
>>76822965>>76822978>>76822985thanks frens. I will try my best to keep it up. it's hard tho. it's easier if you break it up into 12 minute segments, then take like a 30 min break after each one. I'm a NEET so I can do this but I can see how difficult it'd be if you were a full time wagie. anyway it's gay that you can spend all that effort to expend calories and then eat it all back in a period of 10 minutes, but I guess it equates to one free meal a day while basically maintaining a deficit. my fucking KNEES though.
>>76823051Im in the same boat but I have faith in the process. Don't fucking stop. If you do, a year from now you wont even remember the hunger. But you'll remember that you gave up.
>>76823133You're right bro. Gotta keep keeping on.
>>76823116Swim and listen to Tool - Ænima.
>>76822985The trick is to ABW (always be walking), walk up, start walking, and only stop when its time to sleep again. You'll get like 100k+ steps a day this way and you won't even notice you're doing it because you're walking while shitposting, walking while wanking it, walking while playing vidya, just take all the activities you usually sit on your ass for start walking while you do them instead.
>>76820952Insane muscle soreness and pain in my arm, woke me up at 3am had to pop a perc to fall asleep
>never train abs>decide to do crunches>can barely do 15...fuck bros...
>>76823175The best burns & orgasms you'll get. Every bit of force your body emits starts from there. Prepare for mega cums & being high as a kite. You have been warmed (& warned).ms00t
I FUCKING BROKE THROUGH THE MYSTICAL 100 ANONSDOUBLE DIGIT WEIGHT HERE WE FUCKING GOWe are all so gonna fucking make it
>>76823199Double checked, blessed anon wagmi
>>76823204And it's a corresponding 99 too. A mandate by heaven to stop being a fat fuck.
>>76823199Fat shit
>>76823210True.Marginally less fat then I was a week ago though.A bit less fat then I was a month ago.A lot less fat than I was a few months ago.All good things take time.
>>76823199Mythical get. Godspeed, anon.
>>76823199HOLY DIGITS
>>76821543bro we all want you to succeed but you know that peanut butter and mayo are not okay to eat.
Just realised that, for the first time in like 15 years, I no longer count as being obese on the BMI scale. I know BMI isn't reliable but I remember wanting to kill myself as a teenager multiple times when I kept checking my BMI. Its insane how much more other people and even yourself start to appreciate you when you manage to lose a lot of weight. WAGMI
I thought you'd get less mayo in a serving.
>>76823267peanut butter is only slightly inefficient and can absolutely be made to fit your macrosmayo is pretty much entirely dogshit but when used sparingly it can add flavor to otherwise bland protein like chicken and tuna so again iifym
>>76822878No thanks I dont want cancer
>>76823051Fat loss looks like this btw retardGODLose 20 lbs at 250 and nobody is gonna noticeLose 20 lbs at 170 and people are gonna start asking if you have cancer
>>76823295laughing so fucking hard at this comment right now holy shit levels of faggotry never thought possible. >first we isolate the protein>then we add the cancer>then we powder itim so fucking curious how you manage to tie your shoelaces and operate a computer being this fucking retarded kek
>>76823305Enjoy your cancer
>>76823305Plus it's a blob of blubber akin to nurgle cancer mass saying that... holy shit. While eating cancer bullshit slop. Holier shit.>captcha: SSR4G
How do I get good at doing pushups if I can't even do one?
>>76823321By growing muscles involved. You can start practicing push-ups by doing incline & lady knee pushups. Isolation workouts for the muscles strengthen them and you'll be doing 10s in no time.
>>76823321You lose weight and Bench Press until you can do a pushup. I could barely do 3 when I started. I can now do 20 before I get tired, my max is 27.
Only 5 days of PSMF left, then 2 weeks of steep deficit CICO (it will probably feel like a honeymoon compared to this shit anyway). I doubt I'll be any shredded by the end, but at least I got rid of a good chunk of the bloat, so I'll be able to resume a slow bulk without feeling too uncomfortable.
>>76821472HES STAYING UNDER 100KG
>>76823302eckshuelly, it's a square-cube relation
>>76822890it's because they don't know how to treat you anymore. you'll also have to learn entirely new social dynamics with others. good luck.
>>76822812>>76822817>>76823295
>>76822377>websiteIt's an app called Caliber. I just screenshotted/chucked it in to paint at work cos i was bored and made a neat little jpeg
>eat brown bread (for the fiber)>feel bloated the entire day i don't know what's with my body and brown bread
>>76822890>"You're going to the gym bro! NICE" to kind of "You're still doing that huh?"They didn't think you'd make it.Now that you're making it, they're scared. Even now, they're plotting your destruction. Plans are actively hatched. Irons are in the fire. Your house is bugged. Your food is spiked with mass gainer and sugar. Your television has been programmed to switch to the Food Network at random intervals. Your phone whispers subliminal messages to you in your sleep. You are officially an enemy of the state. You are the Running Man.
>>76823468Do you get enough fiber usually?I suspect the answer is no if you are eating specific stuff to get enough.If you aren't used to fiber and suddenly eat more, it's pretty normal to get bloating and stomach issues sadly. After your stomach accustomed it no longer is an issue.
What are those trunk raises that are crunches except you use your whole upper body to make a 90 eegree angle with the floor called?
>>76823494Straight leg sit up
Holy shit I'm trying to work out my macros to be at the bottom of the optimal zone health wise in each. With 1500 calories it's hard, if I had 100 calories more I could do it but I feel at my weight of 200 lbs I always end up short by a bit somewhere.Anons who eat 1200 calories or less for sure are lacking. Hypocaloric diets are good to create a caloric deficit and lose weight but I feel I'm about at the bottom limit of what a man my size should be eating if he wants to stay healthy (enough protein, lipids, glucose, vitamin C, etc)
>>76823513You've survived eating at a mildly unhealthy surplus for years, you will survive eating at a mildly unhealthy deficit for 3 months.
>>76823513You do your best, add cardio to reach the required deficit. Many such cases.
>Down 27lb since August >Not the fastest, but pretty consistentI feel bad that I'm not losing it more quickly, I guess.
>>76823508Thank you.
>>76820952>5’11>107kgStarted eating sourdough sandwiches with ricotta and smoked salmon or mackerel for breakfast instead of greasy bacon and cheese omelettes. Also resisted the urge to get maccas today. Wagmi
>>76823305No bro you don’t understand, it has sweeteners and they injected a rat with 10x the dose and it fucking died!
>>76822890Been called skinny and asked if I thought about stopping. But according by ponderal index I am underweight now, so it's hard to dispute I suppose.
>>76821079I genuinely cannot stop myself from eating. No willpower whatsoever. It's not even that I'm hungry, I'll just get bored and eat because video games are lame and I live in a state where porn needs me to do the Goy Shuffle. No friends, so I just stuff my face and watch YT or shows on streaming services. I have everything I need- a stationary bike, kettlebells, supplements. Just can't stop eating and doing nothing. I guess I just don't care enough to lose it, even though I'm afraid of dying early
>>76823550ganbatte anon-kun-sama
>>76823578Thanks anime girl poster, appreciate it.
>>76823267Aint touching PB for the rest of me days and that aint mayo, that's coleslaw. I checked the label and it says mustard. No eggs, No vinegar.>>76823342I said I'll make it to 87 by Christmas and that's exactly what I'm going to do. Still, how the hell am I'm losing weight faster than I ever did before even though I pretty much doubled my calorie intake? With fats no less.
>be fat>lose weight>hair starts falling outthis is just a coincidence right?
>>76823610i'm sorry anon...hair is made of fat...
>>76823610Nope, exercise, especially lifting increases testosterone, higher test means more free DHT, and DHT sensitivity of the hair follicles is the mechanism by which most men lose their hair.
>>76823610Are you in ketosis?
>>76822890Haven’t had to deal with that yet because I’m still shaped like a blob after losing 80lbs. I got 100 to go before I’m in the overweight BMI range.
>>76823660>>76823661>>768236676months 1600kalorie diet. i'll just hit my goal 99kg and then i'll go into maintenance for a few months. it will fix everything
The fucking scale won't go down from 149, god fucking DAMN
>>76823679Either get on min/fin or just accept its gone, its not coming back when you hit maintenance.
>>76823682kg or lbs?
>haven't eaten like a pig for 8 whole daysare you guys proud of me?
>>76823609You need energy to use muscles and spend energy. Metabolism, EPOC, digestion. That's why I don't understand the extreme fasts people here are doing, one could gain & get lean at the same time without obliterating their hormonal balances & metabolisms.
>>76821754stop weighing yourself daily and switch to weekly. Did that and my stall magically disappeared
>>76823610Up your protein intake. Hair needs protein.
>>76823708KGI feel like I've been getting lighter, my stomach smaller, clothes fitting better, feeling better in general, but the scale never wants to go below 150/149
>>76823748>BOOOHOO I FEEL BETTERstop focusing on the numbers retard
>>76823766but muh numbers...
>>76823748how many calories a day?
>>768237692000
I was today on a coffee date, which I am not sure she even knows was a date and we went shopping as well. Spent three hours, was amazing, enjoyed it. But she loves another guy, who has a gf... I wish I never met her. Still 160 kg, today intake was 660 kcal, mainly because of her. I was too depressed to eat. Took mucuna pruriens and ashwagandha, still feel like shit
No gym, no eat. Don’t feel like going to the gym? Guess you don’t feel like eating that day. Trust me, it works.
>>76823780It's like a gulag, or a concentration camp where you can force work and concentrate on yourself.
>>76823805Work(ing out) will set you free
>>76823814Jedem das Seine.
>had to go into the office today>couldn't do my OMAD>now feel like shit and fast is completely disruptedhow long does it take to go back to your normal routine after something like this?
>>76823777Women know exactly what you want and how to string you along to get what they want. And if she liked you that way she'd make it obvious. Stop being her emotional battery, dude. Cut her off and work on yourself.
>>76823855this tbqh. Women get so much attention constantly every day it's unique and exciting for them to have a guy show a level of disinterest in them in favor of their own shit
Day 4 of lobster season. These are the most physically and mentally draining days of my year. The women always send us a mountain of baked goods. Cookies, brownies, pies. Not to mention the pile of oreos and random snacks my crewmates stocked. I'm almost through the worst of it but goddamn my will is thinning.
Chipotle OMAD saved my life
>>76823848>OMADanon, one day youre gonna get married and have children. You'll have snacks and food constantly in your face. Its time to learn a little self control.
>>76823909This is a fat loss thread, not a fantasy thread.
this is a fat gain thread, not a fat loss threadhow do I gain weight quick?
>>76823939Eat
>>76823947Yes, but surprisingly it's hard to snack constantly and afford junk food daily.
>>76823570You could do a DEXA scan to know for sure.
Fatty ContestCrusty 181.1
>>76823986Fuck, I meant .8
>finished my calories>woke up at night>hungrywat do?
>>76823995Eat. Sleep.
>>76823995Raid your fridge. Waddle upstairs. Sleep.
>>76823954The mutts always complain it's the other way around
>>768238481 day if you put your mind over body. I have a similar issue with my schedule, if its interrupted i have an extremely hard time getting back into it. But one day I decided to stop listening to my own complaints and protestations and just do the thing. And it's worked really well so far. Granted, I'm no longer as efficient on certain things because i'll do them regardless of motivation whereas before I needed at least a spark of motivation to do them. But you won't have that problem since either you're on OMAD or you're not on OMAD. So, just get back to it.
>girl at Subway i visit regularly complimented me and asked if I had a girlfriend in a very roundabout wayHolllllyyyyy fuckkkkkk itssss happenningggggg
>>76824008Shame. So hard to become a total loser fatass. What a shame.
>>76824008Dont call me that, im full black
>>76824010>eating Subway frequentlyYou confessed, but still NGMI
>>76824020My sandwich is only 1000 calories. Good for OMAD.
I only ate one burger today.
>>76824003>>76824006wtfyou guys are supposed to support fat loss!
>>76824032but you areby eating all the food in the fridge, what will tempt you tomorrow hmm?
>>76823995drink some milk
>>76824032This place is about change and fat loss, not teen girl larp on tiktok trending 'thin'
>>76824023Yes, yes. How didn't I see it.
>>76824039i can buy some>>76824050i'm out of calories, bro...>>76824056is this a trend?post some cute girls doing it
>>76821339giwtwm
>>76824065
>>76821543top right are potatos?too fucking much.what the fuck is that on the top left? mayo?discard that shit.needs more protein.jeff says to divide the plate>50% protein>25%-35% fibrous carbs>starchy carbs get the rest
>>76824078sextoo bad she's a whore
Only 900cals in today and zero hunger at 9pm. Tirzepatide is fucking black magic.
>>76824088
>>76823986
>>76824093>woman is a whore>noo>how could this be
>>76824130t-they can't be all whores, can they?
>>76822560>How the fuck am i supposed to eat 280g of Protein a day905 grams of chicken breast. 1566 calories.
I was at the grocery store today and instead of food I bought energy drinks. My cravings for drinks beat out my cravings for food. I’m 200 pounds at 6’0 tall.
>Eat all my calories for the day>still hungry>its only 7I dont think imma make it today bros...
>tfw need to lose 1 more pound to reach my starting weight when i wanted to lose weight 4 years agoyay?
>>76824169you need to take the carbonated water pill
>>76824149
>>76824170The hunger is the fat burning
>>76822949keep it up
>skipped walking my 4 miles yesterday>do 6 today to make up for half of it*wheeze* i have to stop being lazy
I'm 153 lbs now and I still feel like an enormous fat pig monster
>>76823051get a fat caliper or just use measuring tape and measure the fat pinches
>>76823277congrats!
My gfs weight loss
>>76824231I love ozempic so much.
>>76824231Holy fuckEvery girl i dated gained weight while we were together lol
>>76824231the dismantler
when do anons typically leave the general. after they get a gf?
>>76824286did you get a gf bro? you leaving us?
>>76824293i might have to
>>76824301They don't love you like I love you.
Today I consumed 1,094 calories. 20yo fem 5'2" and weigh about 89 kilos.
>>76824316L O N D O NONDONdon't worry bb one day you will also get a gf and be able to leave like this guy >>76824301
>>76824286General or 4chan? Doesn't matter, never.
>>76824316Do you wanna have a love story like this couple?>>768242316 foot Aussie. Let's be Mounjaro pals and bump uglies.
>>76821238nogga what in the goofy are you doing. Cuz, food is fuel, you get your ass in the grocerie store, buy whole foods, eat ina calorie deficit and loose the mfn fat not water weight not muscle glycogen you loose fat the way your fat ass done put that shit on. Nigga you can loose a whole ass kilo of fat per week just eat ina 900 calorie deficit. Whole foods + 900 cal deficit + gallon of water a day throw vitamins in the mix youll need that shit for recovery have some zero/diet coke in that bitch and youre good. The fastest way to get there is to actually do the work. Food and fat loss aint about punishing yourself dawg
>>76824330I ended up eating and was under 120kg today anyway.WAGMI
>>76821537bruh your weight finna fluctuate anyways, what are you worried about. Do the right deficit and you body finna do the rest for you. Nigga to loose weight you put on over the coarse of 5 years you need one fucking year at the most if you do 900 cal deficit and high protein diet. Why you stressin get some sleep, get your gallon of water in and do the work shiiieeeeeiiiit, dont worry about it cuz you got it
>>76824333ayo congrats on the W trips. That being said, your avoided going into the specifics i done mentioned. Dont be dodgimg shit cause you hype now. Dont be out there eating glizzies whipping yourself like a fag afterwards, that aint how you finna drop them fat folds cuz. That being said went from 110kg to 99kg as of yesterday. Just do the mfn work
>>76824330>>76824338This guyhttps://youtu.be/PNVEQgXsBgs?si=CtrhlmlnWOgOojOT
>>76824344what is you tryna insinuate big dawg, cmon talk to omar baby, you got ma attention
God i hope i have a good jawlineI can't tell with my fat and beard
>tfw slight definition to my face emerging>still 20kg from potentially losing the double chin>body is still an utter mess
>>76824367yeah and you best fave the fact that yoir current identety did this to you, you did this and only you can outdo it. stay at it big guy
>>76824369
>>76823986anon, I...
>>76824369I think if I can maintain 1kg of weight loss/wk until Christmas I might be able to get a qt gf at the singles mingle.
>>76824391Assuming face mogs everything else, as they say.
>>76824350You good, I gotcha I gotcha
>>76824379My sincerest apologies, for the regrettable lack of clarity in my prior articulation. Allow me to elucidate the matter with greater precision: Consistent indulgence in excessive caloric consumption invariably leads to a corpulent physique, whereas the adoption of a more prudent and restrained dietary regimen will, in due course, yield a correspondingly lean and refined physical form. Your current condition is, regrettably, a direct consequence of your prior excesses; and as such, the onus rests solely upon you to extricate yourself from this undesirable predicament.
80kg seems doable in 2026. Looking forward to it.
>>76824362Its pretty easy. Measure the length of your ramus and then measure the length of your mandible and get your gonial angle. Ideal ramus to mandible ratio is 5:7 and ideal gonial angle is 130 degrees.
How the hell do you meet your protein goals? Apparently I should be taking 300g a day… is it just a shit ton of protein powders?
>>76824440Leanest of lean meats.
>>76824391listen, Aaight listen up, senpai. If you get shredded down to 12% body fat, you gonna be pullin' baddies, straight up. You'll have options, cuz once them abs pop, the finest chicks be all over you, feel me?
>>76824440you calculate the needed quan-titty of protons using your lean mass, not (You)'re fat ass mass
>>76824448I will not get down to 12% body fat this year, but next year it remains possible.I don't necessarily want a baddie, just a qt who loves me and is happy to stay perpetually pregnant.
>>76824440I doubt your lean mass is 300lb. Mine's like 170 at 6'4
>>76824440400 -500g of chicken breast, every day, sometimes ill have salmon, sometimes ill have rumpsteak. Additionally a heap of eggs, cream cheese the low fat philadelphia shit, its bussin, get yourself some of those tasty low everything 20g protein desserts and youre golden. 150 g of protein is a breeze to do daily. Fit the calories into your day and you're good
What happens when I finally hit my goal and become fit? Am I allowed to come back here?
>>76824449>>76824452>lean massAh, that makes things slightly easier >>76824447>>76824458Thanks, anons. This is good to aim for 150g
>>76824417I accept your apology as reading all that text probably burned a tenth of a calorie.
>>76824468Quark or greek yogurt is one of the most protein dense things you can get. Casein absorbs slowly, perfect for night time post-workout healing & replenishment
I tried frolicking like my inspiration, the 35 year old Brazillian guy who looks 17, and now my knee hurts.
>>76824467Dont worry about things that will never happen
>>76824467Yes, all are welcome. Who knows, maybe you'll gain a little 20lb pepperoni pizza & donut baby just to reminisce. Or have some tips for others.
>>76824231>Mudshark hiding tattoo.Discarded
If I'm doing 16:8 IF, can I take multivitamins without breaking the fast?Or do I need to wait for my meal?
>>76824552Depends on the vitamin contents, but should be ok. Leave omegas for the meals.
how do i lose my love handles
>>76824553My doctor has me taking an ADK to deal with some issues, so I was curious.Thanks.
>>76824557
>>76824555Workout muscles in that area (all hip, obliques, abs, lower back), drop your fat% and hail mary.>>76824556Np bronomys
>>76824561I thought spot reduction was a meme? 28%
>>76824571It is. It's the firm muscle that starts defining the area & tightening the skin. The increased muscles start burning the surrounding fat, the increased vascular action bringing collagen.
>Did some somewhat light squats amd KB swings to practice my form>felt so tired after workout I slept dor 7 hoursI wasn't even winded after the squats muscle-wise but they just kill me with fatigueIs there a reason or fix for this?
>>76824586Time. It's actually a good sign, hoemones balancing. Your body emits hormones and you trust the signals.
>>76824586ayo your cns might be fried or you aint getting enough of them vitamins/nutrients. I got that shit too, i notices whenever i skip like a day or two of taking my vitamin mix and magnesium i sleep like ina coma and wake up super unrested almost like i caught a cold type shit. I dunno, them be my anecdotal observations, vitamins + whole foods = super rest
>>76824023One Child a Day
>>76821079I ate a slice of carrot cake upon waking up despite a new lease on life to start today as day 0. Every day is day 0.
>>76823909I appreciate the delusional thought that I could ever end up that happy and fulfilled, but let's focus on not being a fat fuck for now
>have a date with a 29 year old single mom tomorrow night>never been on a date before Oh god what we if we have sexIm a virginWhat do I do???
>>76825435bodyfat percentage ? other than that, ill keep it real with you, youre not going there to marry the bitch, youre going there to check the vibes, have some fun and if she doesnt offer having fun and being pleasant to be around to YOU, you be cool with it and keep it moving. Honestly why did you pick her exactly to go out with tomorrow ?
>>7682546540 -> 25% nowB-But what if I fall in love? I picked her because she is hot and seems nice
>>76825471nigga even at my worst the notion of catching feelings for the first chick that comes around was ridiculous. your standards and self image dictate everything. Listen even if you feel soft and romantic like that, from a justice standpoint you cant sperg and make others bear the blunt of whatever it is youre trying to make up for or get to experience because it didnt come to you naturally. If youve been fat and ina drought man its easy to confuse wanting some casuall play with "love".>40% -25%bfcongratulations friend, that in and of itself is an impressive feat. dont give up on yourself now, keep pushing the envelope get down to those 10 to 13%. Remember saying no to others is saying yes to yourself and unfortunatly only you can show up for yourself noone else
>>76825492Thanks for the advice friend
>>76825503i got you friend, i hope you actually dont give up on yourself and make it. 7 years ago i leaned out did what i had to got down to 15% bodyfat and then the betrail of a friend did in and another sabotaged me away from seeing the value of being lean and standing out like that all because i was romantic like that towards friends and the notion of boys locking in together. i have been there and its fucking worth it to get down to those percentages. I maintained my weight for 8 months or so back then and in that time i was actually alive, the amount of oppertunities i was endulging in with super cute chicks and being received well by people right off the bat, you have no idea how worthwhile it is. Dont let nobody not friends not your best friend of 10 years, not a family death nothing bully you to step away from being there for yourself showing up for yourself continuously. Those very people got ghost so fast once i was off my well deserved high horse supreme position. You must have heard the notion that chicks want to take away your swagger ultimatly right.... well its guys too, its everybody who dont have it and will never work for it for themselves, they will come for yours simply because how dare you work towards a good life for yourself and be cosigned by your results. Keep stacking Ws. I went from a 24 inch waist size to 15 inch waist as of last week. you got it boss, i believe in you. Also have fun on your date friend, take care
>>76821479My bad for late response, I use aight slop and measurements for most of my meals. For brekky it’s an Espresso/coffee/zero cal energy drink and possibly a protein shake if i’m doing something that requires energy. I like RYSE powder, 25 g of protein for 120-140 cals. But other than that I usually fast until dinner and rip nicotine when I feel hungry. For dinner it’s whatever i’m feeling, just has to tick a few boxes, high protein, good carbs, and healthy fat. I also fill a lot of the slots in between with veggies. So a fajita sizzle, I will marinate chicken breasts with a little probiotic yogurt, lemon juice, salt and some fish sauce, leave it overnight, then season to taste when I sear the fuck out of it on a cast iron. I use avocado oil spray, and heat all my veggies in the oven. Onions, bell peppers, jalapeños, poblanos, 425 for 30ish minutes does the trick. And for carbs I’ll usually make a cilantro rice. Measure everything to know exactly what you are eating, and after the food go for a 20-30 minute walk. Even cheating is easy, if I know i have an event, I quite literally just do only protein shakes and coffee and go into the next day with a -1000 cal deficit. Calories are much easier to think about over a weekly basis. Don’t get enough cals monday? You have more Tuesday, or leave it. >>76821354Again, you should only be feeling tired and worn out after months of heavy weight loss. If you do it right, eat balanced and most importantly don’t drink, you should easily go for 6 months. Unless you’re an absolute hambeast or 6’7, 1200-1500 cals a day will be fine to shred fat. As long as you keep your macros, and get your carbs and fats, you’ll feel normal
>>76825492>>7682553210 to 15% BF is a pretty crazy thing. And honestly, after pushing for a long time, I think you need to be in the right industry job wise in order to even get that. Working construction was a great way to shred that, because all you need to focus on is just getting enough protein, fats, and carbs for the day, and the fat shreds off because you burn 2 to 3000 cal a day.But if you work a office job, it’s a lot easier to eat less calories because you aren’t moving as much, but it can be difficult mentally if it is a high stress job.And getting anywhere near 10% is just kind of overkill anyways. That’s the area where you start to feel unhealthier than you look. Depending on height, 15 to 20% is the Goldilocks zone, and with decent muscle mass no normal person would even bat an eye.>>76824561This. It’s funny how people automatically assume that since you can’t target fat, that you shouldn’t touch the area. Building up your core will technically recomp your belly area, and with the added muscle mass, will inherently burn more fat. That’s why fat former athletes still look built, the fat hangs on well to the muscle instead of being tied to nothing
Why is it so hard to get to 210? I’ve been stuck on 211-213 for a while now.
