>Who is /fat/ for?For food forbidden fats 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: >>76830830
Retatrutide is hitting harder than tirzepatide.
https://m.youtube.com/watch?v=RwiKfBPSiAMWhat do you guys listen to?
i hate fatties so much its unreaaaaaal
>>76838163You must be FAT
I just ate my breakfast salad. Please kill me.I cannot stop day dreaming about delicious oily food. Tofu stir fry, donuts, sauteed beef and rice, ham and eggs...
Post-gym clarity hitting hard.It's so over.
I'm hard stuck between mantits or going skinny enough to lose them and be stuck with one of those flabby, loose-skinned stomachs. Not that any of amount of weight loss will make me less unfuckable, but maybe I'll be happy at some point down the point.
>>76838282>>76838294Lmao you look lime shit
Listen bud, this is what /years/ of three sets of fucking around does to a man. Maybe you can catch up one day.
>>76838282>>76838294Stats? Start, goal, height, fat%?
>>76838406>start500lbs>goal200lbs>height5ft2>fat%18
Oh and OP is wrong, prev thread is >>76835073OP is a faggot. A fat ducknun faggot.
>>76838294i remember this pic. i hope.you didn't poach it from the onterwebs to shitpost with.>>76838282manlet bro, you need to hit 150lbs.
holy shit my body just decided it was going to be less of a fag. After a weekend of eating badly I somehow lost weight. This shit has never happened to me. I can only assume this is the TRT kicking in or something.
>>76838428I applaud you for the progress! 18%... To me it looks closer to 24+%. You have muscles, but upper body doesn't show clear definition yet. You start seeing your delts and pecs, delts and tricep separation when in teens.
>>76838452i think 18% is his goal
>>76838452Bro I'm clearly joking. Jesus christ.
>>76838446>the TRT kicking in basedi wish i had access to testosterone instead of torturing myself
>>76838461>>76838446Once I get to 12-15% bf I'm going to start pinning so hard.
>>76838446I ate 2 trays of pizza (1kg of 17% beef mince, 900g of mozzarella, 350g of ham and some veggies), 18 scoops of whey, 1kg of quark and even took takeout burgir slop (3 burgers, fries, chocolate milkshake) and still lost weight as a natty. Went to the gym on Fri and Sat, that's all.
>>76838135Whats up with the nuns and ducks
>>76838476Why do Nuns and ducks mind break you so much?
>>76838472I also went to the gym and ran on the treadmill over the weekend. Its definitely not just the test doing it but I think its making my metabolism a bit better.
fat jokes in here lol
>>76838490I've got oneA fatty walks into a McDonald's and eats 50 Big Macs because he's a a fat shit. Then he dies. That's the joke.
>>76838464I have quite a bit more bodyfat than that. I would say that most fears about aromatization and subsequent gyno from TRT are overblown. You can always pop an AI and reports about AIs being terrible for you are themselves based on a lot of bullshit. Vigorous Steve, a youtube guy I watch, recommended to wait until you have to get on TRT. I think thats super fucking retarded. If you have a 100 IQ you can manage your TRT. It actually takes a long time exposure to super high E2 before you even start growing tits. After a short period of managing yourself you will become able to sense your E2 levels. Your body directly retains water in accordance with E2 and there is a particular emotional feeling that you get when its too high that is very obvious once you have identified it. good luck
>>76838495wait until you have visible abs*
>>76838495I just want to get lean. I know I can take HCG but I want to see how far I can go without it.
>>76838193You must have really low self-esteem.
>>76838135>love winter>love the cold>very high cold tolerance>hands do this thoughI hate it so much.
>>76838553Buy gloves retard.Leather gloves are nice.
>>76838553>>very high cold toleranceclearly not
>>76838553Cardiovasculardiabeetos. Svensk?
>8pm>1000kCal left
>>76838476>fat loss related image>cute>everyone likes it
>>76838553Raynaud syndrome dude.
>>76838135Is test supplements good for accelerating fat loss and achieve a masculine look, is it good for replacing creatine? serious
>>76838561That's what I use, yeah.>>76838564>clearly notI'm not cold though. It takes a lot for me to feel cold, it's literally just my fingers.>>76838570>Svensk?Norsk>CardiovasculardiabeetosThis actually >>76838581
ok i should have bought a kitchen scale sooner
>>76838591The big oopsie?
>>76838594>can't cook>get airfryer>buy 500g frozen chicken>put in airfryer>tastes good>it's not 500g chicken>more like 350-400gi literally played myself
>>76838602Hows this a bad thing, you ate less calories
being stupid doesn't feel good, even tho i lost 33kg in the last 5months because of this mistake
>>76838605The jews... thd jews cheated him, and now he's sitting in his railcart alone. He's thinking what happened, gasping for air. It was the jews, and the jews got him.
>>76838602>>76838605>>76838614You didn't eat fewer calories. You ate less water.
>>76838576same. 1300 left. only drank a cup of milk.
Ive been gaining and losing the same 5 pounds for nearly a year now. i feel so much better about myself when im on a losing streak and feel so shitty when i gain, yet i consistently discard that and overeat, breaking my progress over and over again. idk if its a lack of determination or some weird cope of thinking its not that bad if i overeat/gain since i can always make up for it later, but i just can’t seem to pull myself out of this cycle. i got to my lowest in september and now im back to being just one pound below my starting weight from 40 whole weeks ago. im really going to be a skinnyfat loser for life.
>>76838643Have you tried working out? Might work with your mini bulks/cuts
>>76838643>>76835072
>>76838583>test supplementswtf are those?
>>76838612we'll just have to cope with being retards, stupidbro.
I hurt my back really bad from an 18 hour gaming session (poor posture, gamer leaning too much). While in recovery I ate pretty much anything I wanted. I am now the fattest I have been all year.
>>76838675which part of your back and what exactly happened to you?
>>76838675This is a fat loss, not fat gain thread...
>>76838583>>76838660There are no test supplements worth a piss. Enclomephene is the best and its relatively worthless. Pin test or be natural. I promise there is no middle ground worth the money and the risk.
It's possible bros.98kg
>>76838742Are you transitioning?
>>7683874275kgTwink moded at 68kg for a long time as I was very scared to eat and put on weight.
>>76838744Into a butterfly, yes
>>76838746Impressive progress anon, how long between the two pics?
>>768386400 left now
>>768387593 years.Went to 68kg disgustingly fast, in my mind it took me 6 months, but that's impossible, especially without loose skin, so I'd say 12 months. My method was not eating and walking loads. It helps if you can go on holiday to Thailand, I think the amount of Thai women that love foreigners really boosted my test or something, and suppressed my appetite.I've only started attempting to gain weight for 4 months ish, forcing myself to eat more. I travel for work so I eat a lot of those grim protein bars to make calories and protein.I didn't document anything, still don't, but I'm going to start. Currently debating whether to continue on my course or cut.
>haven't eaten like a pig for 13 whole daysare you guys proud of me?
>>76838794I'm curious anon, what do you define as "not eating like a pig"? How many calories are you eating on a daily basis?
>>76838742>>76838746height?
>>76838816My only goal is not to eat like a pig. But these past 13 days it's been 2200 on average. Less than half of what I was eating before. Are you proud of me?
>>76838855176cm
>lost 80 lbs in 7 months>coworkers and friends think i am lying when I tell them im not on ozempic or kekbound I hate thisTheyre never gonna believe that im natty
>>76838875Hahaha get fucked natty. You won't get any praise or validation from normies anymore.
>>76838583idk maybe you should "test" them haha
>>76838794very proud!
>>7683879414 days for me, I mog you
Confess
>>76838870>have to hit 70kg to not look shitfeelsbadmant.170cm
>>76838875>GLP-1ing for this
>>76838733thank you
>>76838897nothing to confessI am doing scarily good, and I am the thinnest I have ever been. to the point where I am paranoid I'm gonna fuck it all up.
>>76838897nothing go confess.ate at maintenance because i attended a feast then i ate 300kcals less the 2 days following it so everything is balanced again.although i went back to eating chips daily within my calories allowance.
Im gonna cheat tomorrow and then start fasting
>>76838898How much do you weigh now?
>>76838903Why are you worried when you just need to do what you've done before?
>>7683892485kg
>>76838926Because every time I've lost weight I get overconfident, fail, get depressed, and regain the weight. This time I've adjusted my expectations and have a little more self awareness, but that fear is still there.
>>76838931Worst case you can always get on a low dose of Wegovy to maintain your weightloss.
>>76838939I'm too poor for that.
>>76838940Gray market peptides?
>>76838942still too frugalanyways I don't gain weight because of hunger, it's because of an addiction to watching tv or playing games while snacking. I could eat until I throw up.
>>76838946GLP1 make you throw up faster
>>76838946>anyways I don't gain weight because of hunger, it's because of an addiction to watching tv or playing games while snacking. I could eat until I throw up.get some chewing gum bro for fucks sake
1.8m, male 100kg, male, 29; currently loosing weight, at how level should i start focus on building muscle? (is not the first time i lost a lot of weigh)
Is protein poisoning a thing? I can't go grocery shopping for a few weeks and all I have in my fridge is a bunch of chicken breasts, pork tenderloin, a pound of sausage and a single banana. Am I going to hurt myself if all I eat is meat for a couple of weeks?
>>76838968>euro units>loosing>at how level>failed to capitalize "I"Retype your comment completely if you want an answer from me. We have standards around here.
>>76838978General rule of thumb don't go over 35% of your calories coming from protein.
>>76838986Guess I'll just die then, oh well it's what I deserve.
>>76838978>protein poisoningbro you will never have this happen. There are carnivore diet fags and anons who live on nothing but protein. If it does happen then you were never going to make it
>>76839005Carnitards are still eating a shitload of fat.
>>76838897I usually do OMAD around 3-5pm. Yesterday I ate at 10AM thinking I would make it the rest of the day, but i didnt. I ended up eating a can of soup. The soup was so salty I ended up retaining 2 lbs of water weight overnight, shit was annoying.
>>76838742highly suckable
>>76838135I think today I ate over my calorie intake limit, feel like shit :(
>>76838135I'm doing full body every day and not only do I lack fatigue but I'm gaining strength on some exercises. Strange. I'm a noob so I guess that makes sense. My weight loss is also stalling a bit, I'm guessing that muscle growth is offsetting the fat loss. I'll see the change in my gut in 2 weeks.
>>76838978Eating too much protein powder made me severely constipated
>>76838978its a good opportunity to lose weight. parse it out so you dont run out of food
>>76838860Less than half? You were eating like 5,000 a day? How do you do that? Several pizzas a day or something?
>>76838956I hate gum
>>76839118>>76838946You should cut down on that habit anyway, do you want to be fat forever?At the very least go for the least calorie intense stuff possible, sugar free jello is pretty good, popcorn isn't perfect but it's fine.
>>76839132Yeah that's very good advice. I don't want to snack either, but I've kind of learned to do it in a healthy way because I now measure out portions. The biggest problem is when I get depressed and begin to stop caring that I'm thin. This time I'm going to try and avoid that.
Has anyone made it to sub 15% bf here with some muscle? Is it true that the suffering of hunger is worth it when you look at yourself in the mirror?
Lost 10kg in 3 months and bought myself a pull-up bar as a treat. I can hold myself for like 10 seconds before my grip gives up. Pull-ups are a complete nono, my back is too weak, even if I try really hard.I hope that daily deadhangs will slowly improve my grip strength.
Just took a massive shit 75% of my arm length
>>76839261Damn. That's a big one.
Lost like 25kg since June. Feel like that's a pretty fair effort. Be great if I could lose another 7 by Dec 27.
>>76839207Congrats on mogging my 9kg loss over the past 3 months!As for pullups and the like, it took me a very long time to be able to do one. I can somewhat consistently do one or two now (@86kg), losing weight definitely makes it easier. I wasn't really able to do it for as long as I can remember, and now that I think of it, I don't know how I got to this stage. I think I was doing a bit of banded pull-ups and scapular pull-ups. mostly, just keep trying. If your grip is failing due to sweat, get some chalk: I don't think it helps at all but its fun to cover your hands and clothes and every surface in your general vicinity with the stuff.
>>76839272What's your starting weight and current weight? Depending on that, as a percentage that could be feasible. Why are you aiming for Dec 27? Not Dec 25? You're going to wait until after the ceremonial Christmas gorging to weigh yourself?
>>76839314143kg117kg at the moment.I'm going to a singles mingle on Dec 27.
>>76839317Nice job. Yeah the rate is going to slow down compared to the previous months.It's been 5 months since June, at a rate of 5kg a month you probably won't make it to 110kg by then. Doesn't matter, they're not going to weigh you.Don't give up anyway. Good luck.
>>76838968if you've never lifted before, you should start lifting.max out your protein intake but stay in deficit. this is recomp.
>>76839346The qts will weigh me with their eyes. I've always been a proscrastinator, so I'm increasing my efforts this month compared to the last 5 months. I'm still hopeful.
>>76839053>I lack fatiguei guess you're not lifting to failure.when they say do 12 reps they mean the 12th rep should be the last rep you're able to do.if you can do a 13th rep, you need to increase the weight.
how mch should a soup meal be? on average?
>>76839117>How do you do that?not him but it's not hard.12 doughnuts are 3000 calories.one can just munch on them throughout the day+normal meals and boom. 5000 calories.
>>76839160some anon post low BF% pics.they say the mires are worth it.
>>76839207yeah keeping up with deadhangs will slowly increase your grip strength and hanging time.hang with your chin over the bar (not resting on it) and hang with your elbows at 90° to train lats and eventually be able to do pullups. i started not being able to any to being able to do 11 and after gaining ~40lbs i dropped to 4.it took me a long time (2 years) because i wasn't consistent. i would lift at home once a week or once every three weeks.
>>76839372Fair enough, I got a 4 pack of donuts a couple of weeks ago. They were so nice, I could easily eat them all day if I didn't know what was in them. Eating one, I would conceptualise heaven as a place where you could eat them all day without worrying. I might do that on my deathbed.It's a damned good thing that I don't have family members regularly brining these home every day. Just keeping your as far away from these kinds of food is one of the best habits you can develop.
>>76839378Fuck one day that will be me God willing.
idk if my constipation improved because of losing 16 pounds or because i've been eating ~1300 calories on average for 40 days now.i tried looking it up but i can't fond anything solid about the link between shitting and fatness.>>76839261giwtwm
i can't wait to be thin and finally get to eat nice things again! :D
>>76839403rebound mentality.you'll need to watch your food forever.unless you try that fecal microbiota transplantation thingy.
>>76839053You're only seeing progress in strength because you're a noob. Newbie gains wear off after about a month or two, or at least a phase of newbie gains where you can do just about anything and make progress. People made progress using the fucking shake-weight when they were new to training.Eventually you're going to need to do more intensity, you should feel fatigued, especially if you're doing full body. >>76839358 is right. Just keep increasing the weights and rep range until you find your limit and then push it.Muscle growth wouldn't be so fast as to offset fat loss, maybe if you're just starting out it has some effect on water weight, I don't know.
>>76839410yeah you're right fuck me i guess i'll be eating sad meals forever
>>76839403You'll rebound like that. The trick avoid doing that is to call it a "bulk"
801 calories 17.3 grams of protein for todaytomorrow will be better, protein wise at least
>>76839419i don't lift or do any substantial exercise though, only walking on days off and standing + walking at work still making me sedentary by definitioni got nothing to bulk on
>pigged out on my OMAD and got two slices of pizza and 5 wings>thought it was 2000 calories>it was only 1300 caloriesYay
>>76838981>we have standards around herelol. lmao evengo for a refeed you fucking retarded fat fuckStay classy with your standards.
>>76838897I take Mounjaro.
>>76839415you can eat food you like you'll just need to keep the calories in mind (or count them if you fail to guestimate).you can balance your calories per week, eat less for a bunch of days then pig out in a day. but you'll need to know the calories even when you're pigging out.
>>76839440nice
>>76839428I was joking, but there's a hint of truth to it, if you want to indulge in "nice" food again you can do it in conjunction with heavy resistance training, which also has the benefit of extra muscle and slightly higher metabolism, although it isn't just an excuse to eat whatever you want like I implied.In my experience anyway, it has the effect of making weight loss more sustainable, because post-cut indulgence is reduced to a controlled 300kcal surplus with an expiration date. It's also something to look forward to rather than "eating sad meals forever."I would urge you to do resistance training anyway, everyone should do it (excusing injuries etc.).
>>76838981>>76839443I remember back in the day people would just call each other newfag instead of being redditors.
>>76839481That's how the cookie crumbles. Newfags, summerfags, all that fucking bullshit. I miss it. Then I don't.
>>76839053Muscle gain as a noob surrounds around nervous system, mithocondria and muscle fiber adaptation. It's when your body prepares to build muscle. You will start retaining a lot of water into them & start feeling the pump in them. Partly muscle repair (the same that will eventually build them), partly inflammation and partly glycogen (1g holds 3g of water). A crude schedule for noob gains is 1-3 months adaptation, 4-6+ slight growth and beyond that you're entering individual groth frame. You'll notice the 4-6 phase starting when you start hitting your 1RM range and limit.Doing full body everytime is okay prior to the ceiling, but you should start experiencing really strong DOMS and fatique buildup by then. The smart move is to split your workouts, optimize your nutrition and get enough of rest. Deloads become a thing.Muscle growth is about hormones, stimulus, rest and nutrition, you're now sort of in the pre-phase to it.
>>76838897I never count the calories from my BCAAs but always count the 10g of protein towards my macros. :^)
>over my calorie limit by like ~350ish>still hungry>do my daily cardio>too tired to eatshrimple as
>>76839415Start lifting & you can eat pretty freely. You'll also start to notice how shitty goyslop affects you (mood, gainz, general wellbeing) and propably start avoiding it.
>>76838746looking really good. what do you do for abs?
took some yohimbe and thought i was gonna dieeither my scale is off or i am really sensitive to this stuff
>>76839753Same the shit is crazy for me too. I never want to touch it again
>>76839753What the fuck is that? More fucking reptilian magic pills?
>>76839797might as well beit made my heartrate go over 180 just by sitting down. for the next 3 hours it was around 140. literally the same as if I went out and ran a marathon.
i think i'm exercising too much for only doing 1500 calories a day. why exactly is the op telling me to use the sed setting
>>76839832Some people mistakenly calculate how much they burn on top of how much the calculator tells them their TDEE is. It's safer to just calculate BMR, and then add on exercise(although you need a precise tool for it).
>>76839832>mfw I didn't condition sub zero weather to my TDEE and it's over 4000kcal nowIf I start swimming on top of this I bet I could start every day with classic American pancakes, butter and maple syrup.
>>76839832people always overestimate their activity level
Threadly reminder that WAGMI
>>76839933I've been doing pretty good, personally. Life is a lot better when you have some concrete goals to focus on
Should I self induce infections in my loose skin folds so I can get surgery under Medicare?
>>76840078: [ sounds dangerous
what's for dinner thins, chicken and broccoli, again? lmao
Fatty ContestName: Dzonathan GavertWeight: 94.8 kgOverall Progress:https://tinylink.net/1JdoyMotivational Song of the Day:https://www.youtube.com/watch?v=nisiMNLYO2w
>>76840110Huge, gz broDzonathanposting is canon
>>76838428You are not 18%, but if your starting point was 500 holy shit youve made insane progress.
>>76838783It also took me a good 3.5 years to lose all the weight. Good on you to lose the ab anxiety and chose to bulk up a bit. Ive been bulking and cutting for the past year and a half and its been a lot of fun. For me its japan though, not thailand.
Why do all these shows with mega fatties and shit have their goal weight at like 200 when that's still obese?
>>76839692Leg raises, I was doing these wrong for a long time though I now know to just lift my knees and to try and curl my ass up basically.Cable crunches. One of my favourite exercises, it's insanely good and fun.I should also start doing something for obliques. Do you do anything for abs?
>>76840250I also do leg raises, and twist my body at the end for extra oblique activation. I still need to lose like 5kg before I can think about seeing them though.
>>76840081I was just thinking of maybe poking the underside with a needle and rubbing some dirt in it.It costs like 30k if I do it privately, but I need a medical reason to get it on Medicare.
>>76838643Hey congratulations, welcome to the fun world of Eating Disorders! >t. ED fag who's been in this shitty life for over a decade, AMA
>>76840244
>>76840244mega fatties have warped standards. realistically, most of them won't ever maintain a normal weight.>>76840277captcha ate my post
>>76840255Can you feel your abs under your fat?I can barely feel my lower abs under my belly fat.Was definitely doing keg raises wrong.
>>76840244Might be borderline from overweight to obese depending on how tall you are but that's average weight for men in the US. Ideally you'd want to lose more but average is a obvious milestone.
>>76839361But I am going to failure. I do 1-2 sets of warm ups to my working set then 2-3 sets to failure which ranges from 5-10 reps. If I do manage to get 10 reps in, I up the weight. >>76839413>Newbie gains wear off after about a month or twoWhat? Are you referring to neurological adaptation? Then yes I had a massive spike when I switched from being a couch potato to consistently hitting the gym in August but I'm still making consistent gains now in some exercises despite the calorie deficit. >>76839538>you should start experiencing really strong DOMS and fatique buildup by then.But I don't. I'm 4 months in and seeing progress in the leg extension machine every session sometimes for example, usually the weight feels lighter, I'm adding a rep here or there and within a few days, I can move up the stack. I mean the massive guys in the gym think I'm doing it right, they're surprised that I can handle the intensity every day and a few said maybe I'm a genetic freak when it comes to recovery. I get your doubt, they explained to me that it's not normal after they observed my workout to see if I'm bullshitting. >The smart move is to split your workouts, optimize your nutrition and get enough of rest. Deloads become a thing. I'm only doing every single day for about 2 weeks then going back to 3-5 times a week. I've done it over a month ago and was fine because I wasn't in a deficit but I am now and the only difference is being weaker in some exercises, almost all of my upper body is weaker but my lower body is the same or stronger. Quads are consistently gaining and I'm seeing visual gains too but I'm guessing most of that is due to fat loss
I'm moving into a 2 bed soon and I'll finally be able to get a treadmill, I'm so excited
How do I only eat when I'm hungry instead of snacking and shit?
How do I make vegetable stews/curries good
>>76840395Don't buy themt. fail every time I buy snacks
>>76840395Snack on grapes
>>76840395Doing intermittent fasting helped me. If you're strict in the first 2 weeks, your hunger hormones change so you mostly only get hungry during you eating window.I brush my teeth earlier, so if I eat more I'd have to brush my teeth again and I don't like brushing my teeth.If you've been a lifetime fatty, real fasting for 24-72 hours will teach you what true hunger is. It's good for resetting your 'hunger set-point'.And for mindless eating/eating when bored, get some hobbies to fill your idle time with. Bonus points if it's a physical activity.
I have a massive problem of eating while watching stuff, which sucks because I love films
>>76840408Break the habit by deliberately watching stuff without eating or switch to low calories foods. Air popped popcorn is very low calorie.
>>76840124Thanks. WAGMI.I've been having a bit of a stall for the last two days and I dearly hope it's just waterweight I gained from 3 monsters I had on 16th. if not, then I guess I'll have to fully commit to no carb and cut out that banana/oats from post-workout.
>>76840398What bad about them? Taste? Texture? I like pumpkin curry and split pea soup.
got prescribed stimulants legitimately for my ADHD, my impulsivity for overeating is gone and I feel fine after just 1,400 calories today. see you guys in a few months
>don't want to exercise in the early morning because I want to sleep>don't want to exercise in the day because it's too hot >don't want to exercise in the evening because not sure but never want toHow do I stop being lazy
>>76840451>I want to exercise in the morning because it helps me wake up for the day>I want to exercise in the day because I love sweating under the sun>I want to exercise in the evening because it helps me sleeplike that
>>76840450Good luck, dont abuse them
could I get something to eat?
>mfw I literally just realised instead of cycling to work then directly home I can just continue my rideI feel retarded
>don't eat for 46 hours>start getting dizzy>finally eat after 48 hours>get the shakes after eatingIt's just weakness leaving my body.
>>76840502hmmmmmmm nyo
>>76838135>shredding fat>Calorie deficit>More than three weeks strong. Don't have the exact time because I forgot t owrite down a few days when I was starting>Realize that I'm constantly fucking horny now>Stamina blasts off to the stratosphere>Constant morning wood, wanting to look up girls during work, whole nine yards
Will eating more fat help with food noise? I'm cutting right now and was mostly eating chicken breast and a shit ton of fruit but the past few days I've eaten a shit ton of baked goods and had to compensate with a shit ton of walking. I realized earlier today that I was at most eating only 20g of fat; severely under the daily recommended intake.
>>76840509Pathetic.>Caught COVID, couldn't even smell food without puking>This goes on for weeks>Develop food aversion, stop feeling hungry, go for longer and longer periods of not forcing myself to eat a meal>Three months in>Eventually hit a 20 day stretch of not eating>Didn't know about drinking cold liquids on an empty stomach, wonder why I've been puking after every drink now too>Eventually become pretty badly dehydrated on top of everything>By now; Left eye bounces uncontrollably, can no longer read without closing that eye. Can't walk in a straight line, feels like I have vertigo trying to stand. When I vomit, it's no longer bile but darker with little black flecks throughout despite not eating.>Also haven't been shitting, get a minor impaction but that clears with saline laxative same day. I went from 305 to 190~ within a five month stretch and I was recovering and eating a lot more in that last month.
>>76840626>I've eaten a shit ton of baked goods and had to compensate with a shit ton of walkingNo.Stop this behavior right now.You have your TDEE on sedentary. You do your cut limit.You make sure you get your protein so your weight loss isn't muscle.You don't "make up" extra eaten calories. You just failed to eat within TDEE.I don't care if you're running a Triathlon. You only eat within cut limit of TDEE. Everything else you burn is just EXTRA burned.If you are having problems, remove any "easy access" food and drink broth or eat a lot of vegetables with lemon juice/salt, or consume fiber supplement. Anything else is just cheating yourself.
>>76840626I go with 4 burger patties, 200g coleslaw (plan to swap it homounous) and 200g of grated mozarella at 14pm. I only feel thirsty by the evening.
celery is highly based
>>76840695>14pm
>>76840684Oh I know full well I gotta stop it. I'm a gourmet fat fuck at heart so I don't regret literally trying everything once from 3 fucking bakeries. Lol I counted all the calories the whole time and in 5 days walked around 80 km or 50 miles.
>>76840711>gourmetThe word you're looking for is "gourmand."
Anyone got some extremely simple recipes?I went from 110kg to 93kg back to 96kg, I just skipped the snacks I ate out of boredom basically. Ready to move to the next step, because I feel like I'm falling back to old vices.I wonder if you guys have some basic, low ingredient count, low effort like no 3-4 different pans and pots and whatnot recipes that you can make regularly?I do overnight oats, boiled eggs, wholegrain bread, rice with chicken breasts with pickled stuff. Tuna and sardine cans.Sometimes I cut up a potato and mix it with eggs to fry. These are the level of stuff I can make. I'm willing to learn a bit, but I highly prefer simplicity and stuff that I can just randomly put together if I want to. Like the boiled eggs in the fridge can make a sandwich, eaten by themselves etc. Oats can be eaten by themselves, some almonds sometimes frozen fruit, sometimes an apple freshly sliced or grated.Tuna can go with a piece of bread, a salad mix, some other veggies, rice, whatever.Simple easy is what I'm looking for. If you guys have it measured for calories or if it comes in a jar or a can then even better.Thanks in advance bros.
>>76840736>olive oil IN>pan HOT>chicken IN>vegetables IN>plate
>>76840706My bad. I feel stupid after morning work-out. 2pm.
>>76840736Americanized Chinese.150g Brown Rice300g Chicken breast.2 zucchini, 2 onions, 1 cup sliced mushroom.Cook rice.Dice onions and zucchini in a very hot pan. Sautee onions and garlic until tender, add sliced chicken and zucchini. Add basedsauce to deglaze pan while adding mushroom. Sautee on high still. Mix small amount of cornstarch and water then when the sauce has reduced add to thicken what's left over. Salt to taste.
>>76840753
wtf is food noise
>>76840779I thought the same so I googled it. Glad to be of help!
>>76840773don't dice in a pan, you'll ruin the pan
>>76840783>actually using jewgle in this day and ageIt's literally useless and they removed boolean operators
>>76840785Sleepy brain, I combined the cutting stuff and tossing it into the pan.
>>76840790
>>76840773Thanks this sounds great, but I have a question. How do you make zucchini not bitter?Every time I had some it was really bitter. Is that a tomato type taste thing where it's not good for some people or did I just have bad ones all the time, or is baking them bad?>>76840785Yeah I understood that part, I'm paranoid of the teflon thing. Got myself some "pressed stone" or whatever it's called topped pan, might still be teflon...
>>76840802For me, certain veggies stop tasting bitter when seasoned and when salt is added.
>work out>eat my omadholy cow im looking jacked is this the power of glycogen?
>>76840626Same anon here. I really think it's the fat. Instead of poaching chicken breast I instead pan seared it with a minimal amount of fat and I feel way more satiatied even though I didn't have as much rice.
Going to a social event I haven't been to in like 3 or 4 months. I've lost at least 10kg since I last went, maybe 15, not sure exactly. I really hope people notice.
>>76840869I do this too. Bit of lard for every pan related stuff instead of oil.Feels very satisfying, and it's such a minor amount it wont change anything.
>>76840897>I really hope people notice.Such a weirdly humanizing thing to read on this site.I hope you get some compliments anon.
>>76840907There's a lot of complex feelings about going back, but I hope my weight loss can be a bit of an ice breaker.I'm still a fat ass, but I have lost significant weight.
>>76840736Soups. All sorts of wonderful soups. Make a 2 gallon pot, use oven for baking to reduce needed far, freeze portions and enjoy daily.
I've been losing weight but damn I am cold. I have an office job so I can't move much and my fingers are freezing.
>>76840931I was about to dismiss this then I realized I'm fucking retarded.I thought soups are somehow higher calorie because it turns the water into food as well.Of course the ingredients don't magically increase ... fucking hell this is what 10 years of NEET bedrot does to a guy.
>>76840897>>76840907>>76840917They will either not notice or assume you are on a GLP1.
>>76840945Oh well. Still be worth going. I have other potential ice breakers.
starting weight: 118.1 kg 20/8current weight: 94.5 kg 18/11goal weight: 70 kgheight: 179 cmmethod: rolling 72s with water and coffee
>>76840951>rolling 72sdo you even lift ?
>>76840951By rolling 72s do you mean 72 hour fast and then one meal and another 72 hour fast, or do you mean one 72 hour fast each week?
>>76840959He's only into starvation. From an unhealthy extreme into another. Such is the fat mindset. For people like him the bullet is the only cure.
Been going to the gym in the mornings before breakfast. Always feel hungry right before cardio but by the time I'm almost done lifting, I practically have to force myself to eat.Also, pull day
fug bros measured my arms calves and neck today arms only 16inches and they are kinda alot fat, neck 17 inches not very fat. i think i read ideal proportions are like arms neck and calves the same size. my calves are also 17 inches but also fat. whats the best way to get bigger arms should i do more tricep stuff? just a ton of volume for hypertrophy? all i do for arms are like chin ups for biceps, and rows but they don't do much i'm sure. for triceps i only do military press and bench... fuck just realizing how little arm volume i actually do typing this. how much more volume do i need to grow these fuckers anyone have any experience? which exercises do you guys recommend and in what rep ranges? i only do the stuff listed above for 3x5
>>76840897>10kgi hate to break it to you.i lost 10kg but no one noticed.
>>76840967If you want to optimize, do cardio in a fasted state & have carbs 60-90 min prior to lifting.
>>76840980do you even lift ?
>>76840974you don't do triceps extensions?that's THE exercise to have bigger arms since the triceps is the majority of arm volume and the long head is the majority of the triceps.>>76840990i'm beyond my newbie gains. i don't actively seek higher weights. just coasting along.
Weight loss going well thanks to a lot of the tips I’ve gotten on here. Still have a ways to go but making progress. Gonna eat this tomato I grew in my garden today :)
>>76841001No.. I don't fug you mean with a cable machine? I don't have one of those, can I just do tricep pullovers or skull crushers?
>>76841001>i'm beyond my newbie gains. i don't actively seek higher weights. just coasting along.learn how to properly eat if you want to retain muscle and look good instead of weight scale chasing with fasting
how do people manage to do OMAD? my meal prepped tupperware is barely 1000 calories and it took me like an hour to finish i'm so full, and I still have more to eat too
>>76841033I've been doing it for a couple weeks now. As long as you do it low/no carb, your hunger cravings completely go away. It's actually insane
>>76840980Sad. Might be 15kg tho
>>76840450>>76840497Abusing stimulants made me gay. Only got straight again after I stopped using them
>>76841045Reminds me of the time wellbutrin made me feel like a girl. Not so well butrin.
>>76840989I start/end with cardio, 10 mins on stairs. 676/612 steps including warm up and cool down periods.170 seated rows @ 5 sets of 10210 pull down @ 2 sets of 10 before failure 3/4 through third, AMRAP to make up till 50. -90 bodyweight AMRAP for 30 chin-up, wide and narrow grip pull-upsI should work more with cable machines. I wanna work up a variant week for ppl so I can switch off every month but I'm just a planet fat-ass pleb.
>>76841045Didn't ask
>>76841020>can I just do tricep pullovers or skull crushers?yes. the cable isn't necessary.don't have your arms perpendicular to your body. keep them at an angle to have your triceps actually do work at the extended position.>>76841022did you reply to the wrong post?>>76841039don't get your hopes up. unless you had a massive gut that is now gone, they won't notice.
>>76841063Oh well, I'll find out tomorrow. And like I said, I have other icebreakers.
>>76841066fuck 'em well, champ!
I forgot curls today. I did chin ups, doesn't that count as compound for back and both heads of bicep or just long head like doing a regular curl or does it hit both like a hammer curl?
>>76841063Okay gonna add these in also going to try to get some dip bars for my squat rack.
>>76841020>>76841077i guess this us a better pic since i'm talking about the extended position.
mmmmmmmmmmmm>sip energy drinkahhhhhhhhhhhhhhhhhso refreshing
This is it; The week where I lock in and start a cut diet!! (for real this time though)
>>76838135>1g per lb of goal lean body mass.Would this just be your goal weight minus a rough estimate of the body fat%?
>>76841122you can do it with those digits!i locked in for real for the first time in my life 6 weeks ago. you can do it too!
>>76841123yes?
>>76841131I was hoping there was more to subtract, that seems like a lot of protein ;_;
>>76841136people usually over estimate the lean mass and underestimate the fat%.
>fat cells lower testosterone and increase estrogen levels because they have aromatase that converts testosterone into estrogenit's over
>>76841136Nothing wrong with a bit more protein brother, especially if you are working out. It will keep you from eating junk if you have to get x protein in your y calories.
>>76841123there is a calculator in the OP. you just measure your waist and neck and it will guess your lean/fat
>>76841150Heh bro that's not even the blackest pill of obesity>https://pmc.ncbi.nlm.nih.gov/articles/PMC7224231/If you were fat during puberty you irreversibly fucked your frame and gave yourself wide hips.
>>76841171>If you were fat during puberty you irreversibly fucked your frame and gave yourself wide hips>Several changes caused by obesity during sexual maturation have an irreversible and severe negative effect (lower fertility, reduced final height, type 2 diabetes mellitus) even for those who have subsequently lost weightit was over before it even began...
>>76841126I think I'll just start a general diet but mix in intermittent fasting. Outside of protein shake mix and water, I can eat all my meals within a five hour period.Just using today for reference, I'd be about and hour and a half from when I want to start eating for the day and I'm less hungry than before my morning workout. The shake makes this easy-peasy even it kinda defeats the idea/purpose since calories.
>>76841166But how does my current fat% translate to the body fat% for my goal weight?
>>76841183get a food scale.download a calorie counting app that has a big database of foods.max out your protein. minimize carbs.you can start out by minimizing carbs if you don't want to go through with the whole package.anons report less hunger on low carb. me included. this also explains your protein shakes making things easier for you.
>>76841188Your current body fat lets you find your lean body mass1-(Weightt*BF/100)= LMB(lbs)GOALWEIGHT(lbs) - LMB(lbs) = GoalBodyFat(lbs)Goalbodyfat(lbs)/Goalweight(lbs) = goalbf%
>>76841199>1not 1 meant to be weight*
>>76841188It depends what you want as your goal weight body fat. For instance if you want to be 180 pounds with 15% body fat, then you'd get 24 pounds of body fat.Then if you're currently like 220 pounds with 30% body fat, you would have like 66 pounds of fat.To transform to 180 with 15%, you have to lose 40 pounds of fat and keep your lean muscle mass.
>>76841193I've been low carb for a while. I'll load up on leafy greens, veggies and beans but I've cut down heavy on bread and I've taken to metamucil for fiber help. I'm down to one pop a week and lean heavily on flavored sparkling water for a substitute.Cutting down to 160 would be an absolute dream.
>>76841020You can do tricep overhead extensions with a dumbell. Dips are the main excercise, Arnold presses activate all 3 heads, best combined with shoulder/OHP. All you need for dips is 2 benches, one where you keep your hands behind your torso and the other for your legs. With three benches you can keep your torso behind your habds to activate lower pecs
>>76841136What are your starting stats & goal?
>>76840962one into the next
>>76841199>>76841205Thanks anons, maybe I was overcomplicating it.>>768412236ft 3, 286lbs at a supposed 31% bf based on neck and waist.Initial goal is about 220 atleast initially, once I get there I will maybe slow down to lose a bit more.
>>76841235I've been doing rolling 48s and that's hard enough.
>>76841276only adverse effect is that my sleep is lighter
>stop drinking soda every day>no other significant dietary changes>start losing 1.5lbs a weekSoft drinks are truly a great gains goblin.
>>76841273I'm 6'4 235lb at around 16% fat. I was about your size Aug of '24 (fat% might've been a tad lower, I had a very physical job streak).
>>76841299How much calories and protein are you eating big guy?
>>76838897I fuck up my cut every time a cool new recipe enters my mind
1000 kcal deficit per day>11/15: 318.1 lbs>11/16: 318.8 lbs>11/17: 319.2 lbs>11/18: 319.0 lbs...how much poop is in me
>>76841374Or you know, you ain't in a deficit.
>>76841376I track everything. I have a scale too
>>76841382And yet, you're gaining weight at over 300lbs. Maybe, you're wrong.
>>76841288They dont call it the liquidjew/sugaryjew for nothing.
bros, if you drink carbonated/diet drinks regularly, how much do you drink?For a while I drank like 2 liters of diet coke a day, cut that to 1 liter every other day though. Was too expensive and felt excessive having 2 liters every single day, even if it did help with appetite
>Fail new diet immediately>30 mins before eating window, had half an open jack links in reach. Starting eating it without thinking, didn't even feel hungry.>Fucking demolished itI didn't even make it to my six hour window and I was trying for a five hour window. Ahhhhhh
>>76841389I switch from pop to sparkling water almost exclusively. Generic flavored ones cost a buck for an entire liter and something like Walmart or Meijers (outing myself immediately as a midwit) have a huge selection of flavors.I'll usually blow through about 2-3 bottles a day. I really should switch more over to regular water but I think the flavor/fizz helps me from not drinking more pop.
>>768413891 la croix a day, peach pear flavor. I'm gonna try to cut down to 0 when this 8 pack ends. but even this one makes my stomach hurt from the carbination now. I think my stomach has shrunk so much that it just hurts to have it with my omad. i just like the fizzy feeling in my mouth.
>>76841404yes it was your mention of meijers that outed you and not instantly referring to soda as "pop"
>>76838135>Luke 7:47 & 50"Wherefore I say unto thee, Her sins, which are many, are forgiven; for she loved much: but to whom little is forgiven, the same loveth little.""And he said to the woman, Thy FAITH hath saved thee; go in peace."
my booba have strech marks :(
>>76841433Post body
>>76841436are you sure? i'm a guy ><
>>76841439Yes
>>76841384People's weight fluctuates dumbass. That's why that guy shouldn't weigh daily
>>7684143652" to 51" chest, with 56" waist to 49" waist
>>76841446POST BODY
>>76841443
>from 253 to 205still need to get down to 136 since i'm 5'5
>>76841389i used to drink 1-2 liters daily but was forced to quit because the constipation was so fucking bad
>>76841390just count calories and keep going. bring your stop eatong time closer.
>>76841374thats why you dont weight everyday you moron. i weight every saturday and i'm fine.
>>76840951how much does it takes you?
>>76840680vax status?
>>76841452L O N D O NONDON
>havent done conventional deadlift in years...tried it today... i am so weak bros...
>>76841374i weigh myself everyday. it's fine if you understand and acknowledge that the weight chart isn't linear.weight fluctuates based on water retention and shit.you retain more water the more carbs you eat.
>>76841474you should train... theres a jacked pedophile out there and if you dont train he's gonna beat you and take children away...
>>76841470Still unvaxxed, baby.
>>76841482I am right now its just I've been doing trap bar deadlifts and the carry over isn't as good as I thought. Also I am not ever going to breed, just going to be a jacked virgin wizard forever.
>>76841489
>>76838135
>>76841500
>>76841335I'm in recomp, my daily intakes shift a lot. With the weather, training intensity and general homoness my TDEE is over 4000kcal per day. A few weeks ago it was 3400kcal per day. Back then I aimed at 2600kcal per day, with occasionally going to 4000kcal. Now I'm upping it to 3000kcal per day and I guess having lots of bacon and halva to up it to 5000kcal during weekend days.I always keep my protein at 160g minimum, but usually go over 200g. I listen to my body cravings in a smart way, part of this journey.This is me >>76838472 I need to mix and match now that the weather is sub zero. Feels good to just go with what my body is telling me. I have 100-110lb of skeletal muscle, I don't shiver anymore. At all. That indicates my thermogenesis is fully brown fatand muscle based.
yesterday, i did a 1,300 calorie deficit to pig out today. but today, i'm still 263 calories under my usual 500 deficit. i'm not FULL full but the hunger is gone.i think i should just keep the deficit to lose more weight.
>>76841299how much test are you on?
>>76841520I'm natty.
>doing maintenance on keto>too lazy to cook today and I have to study for an interview>decide to have a "cheat" day and get a "healthy" meal >buy a massive chipotle bowl with rice, beans, tons of extra meat and cheese to last me the entire day>within 10 minutes of taking the first bite my stomach is upset and I need to shit
>>76841299You aren't 16% bf lmao
>>76841531i undertsand you're a giant and weigh a lot even as a skelly but i guess i have trouble visualization your muscle to fat%.anons who are 5'9" weigh ~155lbs at 15% bodyfat iirc so i can't conceptualize your body.the other explanation is you're undreestimating your bodyfat%.
>>76841299>6'3 235 pounds 16% bf nattyyeah ok rofl post body
>>76841045>>76841050>>76841053Reminds me of when I used to be on meth. That shit will 100% turn you gay. Drugs are crazy man. As soon as I stopped using all the gay went away as if by magic and I felt the shame… shit hits hard :(
>>76841534How the fuck do you take a cheat day for keto? Ketosis takes time for your body to switch over form carbs to fat.
>>76841564>>76841053
>>76841565>How the fuck do you take a cheat day for ketoyou just eat food
>>76841549This is what I don’t get. Dude is jacked af and then lives in a shitty little apartment. Like, imagine if he took half the time he spent trying to make himself into a dude magnet and spent it on working and investing
>>76841549That shit is boring.I wanna see what supernatural supplements he's taking.
you dont need more than one meal per day, during the night. I eat lunch when I am with my family though. I need to start working out.
>>76841614Are you like me? My family usually goes for lunch at like 3 and eats for a couple hours and that’s our one meal of the day
>>76841629Everybody skinny except for me, but that’s bc I’m a recovering boozer
just had a full-on projectile shit. Coated the back of the bowl and went even further to the back of the actual seat, like full clumps of shit in-between the seat and lid. Top 5 nastiest shit of my life literally just happened. I...had to tell someone...
>>76841629I eat lunch with my family because its the only time I interact with people I like, you just seem to have a healthy lifestyle.>>76841633I am a recovering land whale who just cut burger king and processed chocolate waffer biscuits and lost some weight, but I do want to be skinny now. I need to find energy to work out though.
>>76841654> I eat lunch with my family because it’s the only time I interact with people I like, you just seem to have a healthy lifestyle.My family do, but they’re “healthy” drinkers. A bottle a day with a long lunch is ok for them as long as they eat fish and veggies and shit >I need to find the energy to work out I’m the same way. Getting started is 98% of it. Forcing yourself to just go. At least 3-4 days a week for a couple weeks. After you get in the routine you kinda start to want to do it, and then you kinda start to crave it and feel weird if you don’t. Just get started. Buddy system also helps but if you hate people/ prefer to do stuff by yourself it’s all about just getting started
>>76841387True, true. I could probably be losing more/faster if I was more stringent about it and had a more defined meal plan in general, but with my retarded ADHD/sperg brain, I'll take the wins I can get, and at my weight and activity level, just eating like a reasonable adult is probably more than enough to get myself down to a reasonable weight.
>haven't eaten like a pig for 14 whole daysare you guys proud of me?
>>76841809Yes. It's a win, take it.
>>76841820
>>76841647giwtwm
