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i hate fatties so much its unreal 10.0

>eat 100g of nuts today
>worried it might be a bit much
>used to eat 1kg as a snack easy
>wagmi

>>76904561
>>>/fit/fph

>>76904562
Nuts are delicious but very high calorie per volume. I always try to limit myself to like 28g as a treat. I love nuts.

I think training has an inverse affect on my scales. I know you cant outtrain a bad diet, but I think you can overtrain a good diet. I have plenty of time off at the moment, so back to gym every second day, walking every day and scale not moving. Im constantly hungry, tired and constipated again which I though was diet related, but guess its training related. Theres a possibility Im now not eating enough but am too scared to add more food into my day. Things were better when I just lifted and walked 1-2 times a week.

Best 2 week fatloss plan?

>>76904582
count your calories and do TDEE - 500 or 800 or whatever you fuck

>>76904561
mom bought tons of chips and i ate them all with hot sauce.
my dads extended family came over and there all fat fucks with their kids also being quite tanky.
ive seen my future and now i fucking want to kill myself for eating those chips. it was a whole fucking bag

>>76904586
no breakfast, 300 cal for lunch, 600 for dinner.
high protein
daily cardio.

>>76904574
28g of nuts is more calories than a dying neutron star

>legs recomped into solid lean muscle
>arms still noodles
well whatever I guess, 193 is 193

>>76904562
>>76904574
I have these toffee pecans and they're like 280 calories per 1/4th cup. It's agony because they're so good but I just can't eat more than a handful at most lmao.

>>76904586
a water fast with vitamins under the supervision of a doctor

realistically no sustainable diet will make you lose more than a few pounds per week past the beginner gains phase

>>76904601
Don't do this, even if you're female.
Minimum for women is 1200
Minmum for men is 1500
Skipping breakfast has so/so results in literature.

I only realised how much fat I was eating. Theres no need for me to continue to add peanut butter to my oats. Really, 60g of fat is really all I should need right? A piece salmon alone is almost 40g, blows my mind I didnt know this before playing around with calorie counting.

Still hardstuck at my last weigh-in weight. 4 days to go though I will make it. I need to not get discouraged and be actually happy scale is not going up. I can salvage this week.

>>76904712
I don't even track fat/carbs, just protons

>>76904687
What about fasting one day, 3000cals the next? Does this work, or better just to eat 1500 a day

>>76904723
It doesn't matter in terms of CICO but doing 1500 each day is probably easier for most people. The psychological side can obviously vary person by person.

>>76904687
not true,
my tdee is a little over 1,000
i might not gain that much on 1200 a day but i certainly wont lose

What do you guys eat as a pre-workout meal/snack?

Definitely trying to cut, weigh about 76kg, should be around 72ish. Trying to get rid of my spare tyre.

>>76904687
I've been doing what >>76904723 is saying, but essentially more along the lines of a nice 2000ish kcals dinner instead. I'm used to not having breakfast so it's no issue for me, honestly.
got great results when I actually hold to it.

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repost from the last thread, but what the hell, there are hardly any progress pics in /fat/ threads usually
6 weeks of PSMF w/ 1 refeed a week + 1 week of CICO
105kg -> ~97kg (including glycogen and water weight)
not really a dramatic visual change for losing 8kg, nothing to write home about really, but I guess I really didn't need that bloat and I definitely look better leaner
I should probably cut way lower, but I started because of a series of injuries and I'm quite detrained on the right, I'm afraid I won't really heal properly without a few months of reasonable eating
I'll do my best to not get fat during that, I'll try to gain very slowly and will probably do another cut around spring

>>76904733
How low was your PSMF daily intake?

>>76904733
clean you're mirra

>>76904729
>my tdee is a little over 1,000
No... no it is not.
To have a TDEE of 1,000 you'd have to be a 3ft tall 90lb female.

>>76904730
I used to do a piece of toast with peanut butter/sliced banana but now, its coffee or crack a monster on the way out the door to gym.

>>76904735
I didn't really count it, it would be stupidly hard to overeat lean protein, but I think it was approximately ~1100-1200 kcal, maybe less

>>76904743
ive used the links in these generals several times and i always get back something in the 1,000-1,100 range

>>76904754
show us, I want to understand how retarded you truly are

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Went to the movies with my friends and noticed that while it was still tight, I fit into the seat a lot better this time. I was comfortable watching the movie. This was the first time in my daily life I noticed my weight loss.

>>76904730
Protein shake (1cup milk 2 scoops) and a fruit of some kind apple or pear.

>>76904730
peanut butter and honey sandwich on whole wheat and a glass of milk
>protein
>long chain carbs for delayed energy
>short chain carbs for immediate energy
>tasty

>>76904775
This was me too. Last sporting event I went to had to shoehorn myself into the seat, earlier this year fitted in great, and was actually comfy without feeling like my stomach was squashed up around my throat. Even getting to seats and squashing past everyone else in the isle used to be traumatic, now I just feel normal. Still 10kg to go but WAGMI

>>76904582
You're holding water

>>76904614
Did you have a dedicated arm day in your routine?

>>76904779
>>76904781
I'm wary of things like this especially while cutting. Isn't that a lot of calories?

>>76904775
I lost 100lb in the past and one of the things that made me feel so proud of myself was that I didn't need the seat belt extender when flying anymore and I fit so much better into restaurant booths. I swung back up because I didn't know shit about maintenance and depression hit me hard but I'm back now. Already down 30lb. WAGMI

>>76904801
The peanut butter and honey sandwich is but the protein shake and piece of fruit isn't

>>76904807
Milk has a lot of calories though?

Also I'm not going down the protein powder way. I'll stick with chicken, beef, proper sources of protein.

I'm just trying to lose 5-10kg

>>76904801
I don't count fruits or veggies in my calories donno. I think an asian pear weighs like 300g and is like 100-120 cals or something? The shake is ~450ish 150 for the whole milk and 130-150 per scoop. But it is also like 58-68g protein or something, helps me get to my daily goal.

76.5 kg today. Finally broke below the 77 plateau. I will make it.

Fatty Contest
ThemBonez
330lb
5'11"

I ate spaghetti + breadsticks + salad from Fazoli's yesterday and this morning I weighed an entire two pounds heavier than the day before. At no point did I go over my calorie threshold. Carb water retention is crazy.

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do zero sugar drinks break fasts? it shouldn't since they're zero cal, right?

>>76904831
ask grok

>>76904831
I'm not a fast schizo but just want to let you know some zero sugar drinks still contain 5-10 calories per unit. My zero sugar ginger ale has 5 calories and my Monster Zero Ultra has 10 calories

>>76904831
There's a great zero sugar drink that won't break your fast, maybe you've heard of "water"

>>76904831
no they dont

>>76904687
Ive been doing 1000 calories for 6 months and i feel great losing 12 lbs a month.
>t. 5'10" 29M

Turkey is perfection. Much better than chicken

>>76904798
Tips to drain myself of said held water?

>>76904888
Checked, based and turkey pilled. I use ground turkey almost daily.

>>76904895
you wait for your body to stop being retarded. all you can do is give it incentives to stop being retarded such as
>drink even more water(ironic i know)
>sleep better
>ingest less sodium(won't help much)
it's all ultimately time.

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>interrogate why a 1 hour hill climb feels easier to me than 20 minutes on the elliptical at a similar incline
>it's because I can shitpost while I walk
on the one hand that's pathetic on the other hand whatever gets me moovin

>>76904863
Meal plan now

Fatty Contest
Fatdew
114.9kg

>>76904933
Skip Breakfast
Lunch: Chobani yogurt, banana, apple, hard boiled eggs, or granola bar (100-200 calories)
Dinner: .5-1lb lean ground beef, chicken breast, ground turkey, lean pork with a side of vegetables like peas, corn, potatos, green beans, or lima beans. Mix and match, but usually I do about 500-600~ calories of protein and 100-200 calories of sides. Do this 5 times a week, but I indulge on 1500~ calories of junk food on the weekends.

What are you having for dinner tonight?

>>76904600
You made a mistake, but what's important is to not go "oh well, I broke my diet, time to pig out since it doesn't matter anyways". Don't throw the baby out with the bathwater.

>>76904966
Ahi tuna and veggies

>>76904966
Chicken breasts with frozen vegetables and hot sauce.

>>76904966
I do OMAD in the mornings. Today I had 2.5lb of bone-in/skin-on chicken thighs, 3 extra large eggs, and 5oz of sauteed spinach

i don't want to celebrate too early but i managed to do 1,000 calories again today.
i finished with 250g of baked potatoes so i'm full and i'm going to sleep soon.

>>76904983
thats a pretty harsh deficit anon

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Once again I am shilling the fake ice cream

>>76904983
i'm a manlet so it's a 1,000 deficit.
i've stalled for a month so i want to test if it's a legit stall or is it the wrong labels on chips and candy.

>pushing myself to lose as much weight as possible by Christmas
>pre-Christmas parties keep happening

>>76905030
>>pushing myself to lose as much weight as possible by Christmas
how does this transition to sustainable loss

>>76905032
Shut up. I just want to look as good as I can for the qts at my singles mingle.

>>76905036
The best case is you burn 30 pounds crash dieting and end up skinnyfat with loose skin, the worst case is you don't even manage that and yoyo to a higher weight by New Years
>I just want to look as good as I can for the qts at my singles mingle
Should've thought of that before Halloween, but the best time to start a sustainable diet is still now

>>76905032
once he reaches his target weight, he can transition to a sustainable weight loss.

>>76905048
If I lost 30lbs, I would still be fat, not skinnyfat, but that would be kinda ideal.

>>76905053
How many diets fail at exactly that juncture

When do penis gains level off? Does the fat pad ever fully go away or are you stuck with it even well into sub-15% bf?

>>76905058
idk

>>76905054
30lb by Christmas is like water/vitamins/tea 0 calorie diet, would not recommend

>>76905058
Only 5%

That's because 90% of them fail before the goal weight

>>76905062
A lot, anon, crash dieting into yoyoing is the classic failure mode for diets

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Bros I think i'm going to change my major and get into AI research

>>76905023
How are you hitting 1000 while eating chips and candy? Are you eating 150g of food per day?

>>76905064
That's 50% of diets that make goal weight failing to transition to maintaining, why are people so afraid of doing a 10% food deficit and a few hundred to a thousand kc of exercise?
>but it takes longer!
You're stuck in your body forever anyways

>>76905083
>1000 calories of exercise
Good way to burn the fuck out

Fatty Contest
Grug
247.4 lbs

Got lazy over the summer and coasted.

Locked in again boys, been lifting too. Life is good. Glad to see some posters I recognize still on track.

The O, hell yeah man. Probably would be there with you if I hadn't gotten lazy. Big Frigate too.

Healthy2026 holy shit man you're killing it. Hell yeah.

>>76905068
idk. i always failed in the face of delicious food no matter the diet.
>>76905079
i tried to be brief but failed i guess.
i used to eat 1,200-1,400 calories no candy for my first month of dieting, i slowly added candy until it replaced most food in my second month. my second month was my stall month.
now i've cut the candy and i'm trying to bruteforce the stall to see if it can even be broken at all.

>>76905088
An hour of cardio you enjoy (swimming, hiking, biking, w/e at moderate intensity and a couple sets pet day of calisthenics will get you to 800 most days

>>76905096
>will get you to 800 most days
Maybe 60, at best.

>>76905096
>already dropped to 800 calories
Why not drop to 600? 400?

>>76905105
why did you take the absolutely upper end of the range I gave and decided to pretend it's all I said nigger
>>76905083
>and a few hundred to a thousand
do 200 per day if it get you off your ass

>>76905096
An hour of hiking is generously 300 calories and burning 500 calories of calisthenics is hell

>>76905104
exercising actually burns negative calories, few know this

>>76904895
if you're lifting, you have inflammation which will cause your body to retain water. It's fine. Just keep working and it'll come off. Day to day fluctuations are maddening so just focus on your weight over the course of weeks

6" 215 right now. Any idea how many calories I should be aiming for? I walk a ton (like 14k steps a day) and lift 4 times a week.

>>76905137
ask chatgpt. i talk to it all day about what i eat and calorie and macros; then track my weight. for 20 pound loss so far

>>76905137
6 inches? Are you a piece of tank armor? BTFO nigger plating, this site is for humans, niggers and retards only

>>76905137
2000

>>76905021
Make your own better macros, 345 calories 45g protein for a pint of homemade.

>>76905105
You don't think he's hitting 800 calories with those exercises? I've done exactly that and lost exactly 600. The 400 calorie deficit was enough to bring me down to 1500kcal for the day down from 1700. Would recommend.

>>76905158
How do you do it

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Does anyone else get scared to do cardio? I'm always scared watching my heartrate, I don't want to get a heart attack while on the treadmill and it freaks me out. So I don't know if I'm just tired from the exercise or just freaking out.

>>76905184
How close are you getting to a concerning bpm?
The rise isn't linear

>>76905184
Do what the Tool song Ænima says

>>76905195
I'm 30 years old and my max was like 160-ish when I was doing high incline walking for like 20 minutes, I freaked out and turned the speed back from 2.7 to 2.0 and tried to keep it at like 150bmp
I don't know if this shit is all in my head or not but I just freaked out because I don't want to fucking keel over on a treadmill of all things.

>>76905203
How much do you weigh? It isn't usual to get that high from just walking

>my heart's going to explode at 160!!!!
https://www.calculator.net/target-heart-rate-calculator.html
Yes, if you're out of shape you're probably going to be in the 80-90% range, but it will quickly come down with practice.

>>76905211
It might be if it's high incline even at a slow pace and he's heavy.

>>76905211
Two week ago I weighed like 260 but today I weighed in at like 276, I'm not sure if that's unironically water weight since I was on creatine and had a lot of sodium yesterday, but I've gotten off creatine because I'm worried about it fucking up my blood pressure.
And obviously I will avoid eating that much sodium in the future, had some Apricots for hopefully more potassium.
>>76905215
Yeah I'm just worried about my heart health and blood pressure. I got meds to help I just need to stop eating so much salt, I went to a Cardiologist like 3-4 months ago and he said my heart was fine, but I may also have sleep apnea cause my heart takes a while go back down to resting heart rate after intense exercise (stress test)
I'm hoping I can unfuck my life

>>76905219
It was at a 9 incline for about 25 minutes, with the speed varying between 2.0 - 2.7 mph

A couple (regarded) questions regarding a tan of tuna.

It's 170gr total, 120gr dry mass (although I measured 110grams), rest are "it's own juices" ie. water.

The can states per 100gr of product, it's 91kcal (21.2g protein).

I'm guessing this is with the water included, right? So 165kcal total for the tuna meat in the can?

>>76905233
>regarded
>tan
>gr
I'd offer help if you weren't a complete spaz.

how the hell do i calorie count an egg that was grown by my family when they're often different sizes? i just mark it as 70 calories and call it a day but eh

>>76905243
>grown
retarded word but you know what i meant

the leg itching has started
every goddamn time when I start losing weight, fml

>>76905229
>I'm just worried about my heart health
Fast and do cardio. Both of these will improve your heart more than worrying.

>>76905216

>>76905151
Thanks. That's what I have been aiming for but wasn't sure if I needed to go lower.

>>76905252
What fasting interval do you recommend for a newfag? I’ve never done one before

>>76905259
Keep it short, go for 24-48 hours. Fasting more than 72 hours has more drawbacks than benefits, imo.

>>76905243
Calorie counting isn't exact, it's only to get a rough idea. You can empirically measure your deficit by tracking weight over a few months, making sure to keep the same diet, level of activity, etc.

>>76905243
you weigh it

>>76905181
2 cups while milk 3 scoops protein powder makes 1 quart in and ice cream machine.

Also, forgot to mention
>>76905229
>stop eating so much salt
This isn't the issue. It's only a symptom of the problem, which is more likely to be chronic stress or declining hormone levels. Take care of your hormones and they will take care of you.

>>76905233
Show the nutrition info picture

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>pushups
>pullups
>sled drags
Is this all I need while being obese? On a caloric deficit rn eating -500 calories.

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My OMAD
chicken breast cooked in habanero salsa on a bed of peas and carrots

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i want to get this framed

>>76905294
700 calories tops... brown your starving

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My lifts today:
Chest press
shoulder press
lateral raises
dips
pec deck
tricep pushdowns

Felt like a good "push" day. Every thing was between 4x8 and 3x14 Thoughts?

>>76905301
My tummy says otherwise

Speaking of lifts, hit a new pr for deadlift today 380lbs x 5 feeling pretty good lads.

>have my final exam for a course I already failed once on wednesday
>need to get at least 65% on it to pass
>desperately staving off the desire to cope by eating
It hurts...

Today was my first day exercising in months. Just did some 40min brisk walk and 20min of calisthenics. It's not much but I hope to make it a daily habit.

are there any anons from /fat/ who just fucked their lives completely from taking the fasting pill? Like they got complete anorexia and look like a POW camp victim?

I’m down 1kg. Thanks for reading.

>scale said 190
Lying ass piece of shit

>>76905480
oh no lobster is too juicy and buttery

>>76905480
I go up and down, up and down, up and down

>>76905546
>>76905604
I was just checking my macros and I don't have the minimum daily recommended protein intake.. going to eat more proteins now, but I've been dieting since october...

>>76905612
you can eat protein powder or lean chicken or whatever but if you're using the 1g=1lb rule you're probably just aiming too high

I ate a giant meal of veggies and lean meat that only has 1200kc but my weight is gonna be out of wack for like two days as I digest a full kilo of food

>>76905596
what would it take for u to wash that thing

>>76905315
Sounds good. 2nd time this week throw in skullcrushers, overhead tricep extensions, Arnold press, incline chest press and... Maybe rear delt fly, if you're not doing them on a back/pull day. I usually do incline, chest and decline presses the other time, bench press, chest fly & skullcrusher the other time. Machine/3 bench dips first on the decline press days, hands behind torso weighted dips on the other.

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How do I know my scale is accurate?

>>76905736
Buy calibration weights.

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>>76905737
How do I know those weights are accurate

>>76905656
veggies will flow right through you because they've got plenty of fiber. your body will extract as much energy as it can before that happens but it won't be long. the protein that doesn't exit along with the fiber will be absorbed completely. veggies don't stick around- it's things like tortilla salty chips, cheap bread, and sugary pastries that will linger and cause temporary weight gain and water retention.

>>76905680
Damn sight cleaner than mine... Mine was black but now is a tinge of purple. Prob mold or fungus or something. Maybe a new one for christmas

>>76905116
>300 calories for 1 hour of hiking
this is the origin of the 'you can't outrun the fork' concept. the only way to really lose weight is to eat less. cardio and lifting helps, but it only confuses things when you're standing on the scale. exercise can help your body burn fat more efficiently and building muscle is weight gain that you want, but the painful truth is that you can't drop bodyfat without eating less.

>>76905777
I spent the after noon outside in the yard, pruning, chainsawing lugging around branches. I imagined if I did this everyday for a living the ammount of food I would need to eat to not lose weight. Manual outside work feeds the soul and I wish I had an actual job where I could do just this.

>>76905763
it was 300g of tuna, ~800g of veggies and like like 60g of liver paté with maybe a tablespoon of olive oil on the veg

>>76905269
I go one further, instead of flavored protein powder I use unflavored whey, to that I add 40g of unsweetened dutch processed cocoa powder (you could add whatever flavor you want here but I like chocolate), and 50g of whatever your preferred zero calorie sweetener is (Monk Fruit/Stevia/Sucralose/ect)

>>76905298
I wish I could contact that anon. I not only wish to buy this, I'd frame it and display it on my wall.

>>76904831
depends on what sweetener they use and how much

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>>76904831
Generally if you're <100kcal for the day you're still fasted. You can have some calories while fasting, its not like if you get 50kcals you've broken your fast and need to start over, your body doesn't really differentiate between very low calorie <100kcal and complete fasting 0kcal. So yeah, pound those zero calorie drinks all you want, you're still fasting, provided of course its actually zero calorie and not just lying, which a lot of food does.

be weary of anything "zero calorie" that has a serving size of like <1ml or <1g because they might just be straight up lying to you as such small amounts they can "round down" to zero calorie since its under 10 calories per serving. That's how shit like Pam cooking spray, which is straight up 100% pure fat can claim its "zero calorie", or Tic-Tacs which are 100% pure sugar can do the same.

>>76905938
Sounds like a nightmare to navigate.
In my cuntry atleast there is a standardized 100 grams/100 ml on the back

Had a lazy weekend, but I didn't binge eat. I think it's important to rest sometimes and start the grind again

>>76904687
no, the minimum is whatever it is after you eat the protein you need

I ate more than I should have today... but it was mostly protein

>>76904733
do an unflexed photo delusional fuck

>>76905233
it should say whether the kcals are per dry or wet 100g

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post ur most depressing meal to date, pic rel was chicken breast, a can of tuna, a bunch of cabbage and measured out mayo slopped all over

>>76905970
Yeah, its the worst part about our nutrition labels for sure. You have to remember though, we were doing it first and these institutions, once established, are resistant to change.

>>76905278
you're not gonna do a pullup or a pushup while obese
use weights

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this is for the anon who said I wasn't doing 1000kc in a day

>>76906041
Yeah, AI isn't helping your case.

>>76906045
feel free to post your own tracking (it's 0 because you think you can pure diet your way to not being fat)

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>190
>lightest I've been since I was like 20
>still a fat fuck

>>76906048
If you have a caloric deficit you will lose weight, and if you keep that up long enough you eventually will stop being fat, its that simple. Exercise it not necessary to lose weight.

Exercise can assist in this goal, but the foundation of any weight loss strategy has to be your diet. Establish a caloric deficit first and treat any exercise you do as a bonus, but don't rely on it.

>>76906068
I feel that.

I haven't been this thin since I was a teenager, but man, looking at myself in the mirror, I'm a goddamn fatass.

>>76906069
just to be clear you aren't posting anything but cope and tearing other anons down while I slam out 420 reps and a 6k run

>>76906041
ban every poster that uses hallucinating sycophantic ai gibberish as reliable evidence

>>76906068
if your already down to 190 you're gonna start shaving into that gut soon as a matter of bodyfat % unless you're a midget, keep going fren

>>76906074
lol, lmao

>>76906078
see
>>76906074
use whatever calculator you want for kettlebell sessions and 6.48km with 111m elevation, it's not gonna come out to 30 calories or whatever Fatass McCouchy claims

>>76906080
stay skinnyfat forever because you're scared of actually moving I guess, I'll be over here actually recomping on my diet while you lift the TV remote lmao

>>76906084
I lift, and I exercise, I just do so with my diet first. I don't need my exercise to make my weightloss strategy work.

>>76906088
I'm sure you do, Timmy. We believe you. That remote is heavy!

>>76906088
Also I know you're both retarded and illiterate but I was at a 400kc deficit before the exercise. Little facts like that kind of get in the way of your point though, so I see why you'd ignore them!

>>76906079
And then at 180 when I look the same I'll just wonder what I'm actually losing

>>76906081
i believe you
i'm just telling you to actually use a calculator if you want to have any credibility whatsoever
text predictors are not calculators

>>76905991
Looks pretty tasty actually. Would have put it in a low carb tortilla and smashed it

>>76904549
https://youtu.be/Ug75diEyiA0

>>76905480
there are reports of people ballooning after stopping the drug.
there is a case study of muscles break down while on the drug.

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September 2024: 93kg
Since aprox October this year: ~78kg
179cm
39yo
usually eat a kilojoule reduction diet of aprox 7,500kj per day, run twice a week, light lifting once or twice a week

Weightloss has currently plateaued, still look fat and disgusting. What do?

>>76906206
start lifting seriously. go for 1/2/3/4

>>76906208
elaborate

>>76906220
you're lifting lightly. lift heavy.
aim for those lifts in the gym while doing other lifts of course.
1 plate overhead press
2 plates bench press
3 plates squat
4 plates deadlift

>>76906220
1/2/3/4 is the number of 20kg/45lb plates you put on both sides of on the big 4 barbell lifts
1 plate (40kg/90lb) overhead press
2 plate (80kg/180lb) benchpress
3 plate (120kg/270lb) squat
4 plate (160kg/360lb) deadlift

1/2/3/4 widely considered the benchmark for being strong. If you can lift 1/2/3/4 you've "made it".

>>76906223
>>76906226
okay well I'm just wanting to paunch gone

>>76906235
That's the trap, it'll never be gone until you lift, you'll go from fatass to skinnyfat if you don't lift, shoot for 1/2/3/4, you might not hit it, but that should be your goal.

Lift heavy.

>>76906235
>I'm just wanting to paunch gone
theoretically, you can starve yourself until its gone.
but can you starve yourself? the lower your weight becomes the harder it becomes to lose weight.

>>76906241
>that's the trap
of reaching for something unobtainable?
all he needs to do is reduce bf% not enter a bodybuilding competition

>>76906235
Lifting will help with that
You don't have to go for the 1234 meme

>everyone arguing in the thread today
If only one posted body/progress pictures with advice to sort out retard dunning kruegers with second hand theories from the geniuses with empirical results.

>>76906262
I do
evidently not enough
so'what do I do?

>>76906226
I thought they were 50kg/100kg/150kg/200kg... Damn, boy, I've done those like a month ago. Still gonna push for my numbers by the end of the year.

>>76906206
Just keep losing weight you impatient nigga, even at 5' 10 I was still clearly skinnyfat with a gut at 78kg, it was only once I got to 69kg that my gut really started to flatten out, youll probably look better before you get to 70, either way weightlift and keep up the fat loss, and like everyone else has said really dial in and commit to a weightlift program if youre not already, difference between looking okay at your goal weight or looking like a bag of milk

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Fatty Contest
Name: Dzonathan Gavert
Weight: 93.15 kg

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

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

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20 pounds to go bros.... i'm gonna make it...

>>76906382
CW?
that's great progress!

>>76906384
200.3, but it's probably lower since my body hates shitting in the morning

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>>76905680
It was washed like a week or so ago, around Thanksgiving, haha.

>>76906387
Do you get an achievement when you gain 250 back after you stop taking the /fraud/ injections?

>>76906404
no injections, just calorie counting and minimal exercise
you made me realize i'm gonna get a lot of pen accusations now kek

>>76905276
It's not in English, it says specifically per 100g of "product"
>>76905989
This one doesn't... but I'll assume it's 91kcal when wet since that would be more in line with the values I'm seeing online.

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>2 days and still have zero desire to eat the chocolate I have lying around
Feels very weird.
I am usually a glutton that would be itching to eat it from the moment I got it.

>>76906041
This is every poster who says they're on a 1500kcal deficit but can't lose weight. They think they're losing 1100kcal by exercising each day. Alright buddy.

>>76906068
>all these anons who were thin in their teens/early 20s
I am 26 and I've been obese my entire fucking life. Im down from 260 to 180 and its probably the skinniest I've ever been in my life. I cant believe im only a good 30 lbs from potentially seeing my abs for the first time ever.

>>76905184
The only kind of people who drop dead from cardio are football players. Chances are, you dont haul arse like one so you have nothing to worry about.

>>76905695
>Arnold press

>>76906407
>>76906387
he's not me.
great work. now getting to 180 will take some real work.

>>76905140
>i talk to it all day
anon...

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rate my OMAD?

How many protons do I eat when I am no longer trying to lose weight?

>>76906489
trillions, I'm guessing

i'm 400 calories in today. the day is halfway through.
should i eat 250g of beef patties or 600g of baked potatoes to hit my goal of 1000 calories?
i fear only 250g won't fill me up so i'm leaning towards the potatoes.
i drank a cup of milk and ate baked potatoes for my forst 400 calories for reference.

>>76906501
Could you have 125g of beef and 300g of potato?

>>76906512
yes i can but i'm hungry right now and don't know if 425g of food would be enough to fill me up and i can't sleep without feeling full.

>>76906467
Yes, good for hitting triceps maximum style each week.

>>76906382
How did you do it and how long did it take

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hey blokes, omad doer here
i started at 125kg give or take a few because i was/am a heavy drinker(was 128 on nov 2 morning because a case of beer+food prior night
today i saw the scales at work and it said 113.8kg but im on 48 hr fast coz thats what i did the first week. got to a month sober then this past weekend drank a lot(vodka)

thing is im on like, week 6. so i can attribute most of that to water weight right? like as all my shit has rebalanced and im not gorging on carbs from beer
i find it pretty hard to believe 10kgs in that time, like i must be just reaching the real fat loss stage or some shit right? its gonna get slower from now on?
/blog my bad i rambled hard

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>>76906535
9 years
calorie counting, minimal exercise. would be done faster but i went full retard in covid, and it isn't covid's fault

ignore the big spikes, those were input errors

>>76906540
What was your caloric deficit?

>>76906583
idk senpai i just ate 1 meal with veggies and a chicken pattie and like 3-5 eggs
then some days i had some dark choccy for desert with a glass or 2 of milk

probably more nuance and more shit im forgetting but thats the basic gist of it
oh and some kimchi but that got old after like the second week

>>76906590
Without your caloric deficit it will all remain a mystery.

>>76906619
ok cool so i lost 10kgs of water thats fine

>>76906488
>1900 fucking calories
My guy you better be like 300 lbs. Ive been doing 1200 since I was 250 and now at 170 im doing 800 a day.

>>76906437
your willpower is getting stronger, good job

>>76906638
>My guy you better be like 300 lbs
365 actually. This was on the bigger side of my OMADs to be fair, normally they're around 1500-1600 calories

>>76906638
> now at 170 im doing 800 a day.
teach me your ways, anon.
t.190

>>76906489
the same or slightly less or slightly more depending on how lean you got and how much you were eating

Idk how nutrition data is collected for the Macros app, but people entering these have to be retarded.

For the last 2 foods I scanned the barcode of, they were wrong.

One was a high protein yogurt, 150g per container. The person input the values for 100g as if they were for 150g, meaning you would underestimate your macros by 50% for this product.

Second one was for psyllium husk.
Instead of 0.1g carbs, <0.1g sugar, 88.8g dietary fiber, they input it as 88.8g of carbs and left the other fields empty.

These are super low calorie / low volume items so they wouldn't break your diet exactly, but I'm willing to bet people make similar mistakes on higher kcal foods. And then they share their shitty comprehension skills with the rest of the app.

>>76906638
I mean my tdee (not counting going to the gym) is 2400+
So 1900 would still be a 500 kcal deficit right?

>>76906720
if you're like 6'4", sure.

>>76906720
or work a physical job

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>>76906723
6 feet.
Is this thing overestimating me?
I have used 2 different websites and they give me the same calc.
Eitherway it has been working for me so far.

>>76906749
use the calculator in the OP. the downside is you have to guess your BF%.
at 35% your TDEE is 2,200. i'm being generous giving you 35% BF.

I forgot to eat brekkie and lunch. My mind is healing.

>>76906638
>800 a day
How are you not dead

>>76904687
Ive been eating 1500 for months and months. I find it more tolerable when I eat two meals instead of 3. If I set out to eat 3x500 cal meals I inevitably go over budget

>>76906379
Number go down good work bro.

What's your satiety go to food?
Chicken breast? I can down a heaping bowl of stewed vegetables and be hungry three hours later.

>find out caffeine is fucking my creatine absorption
>find out caffeine is fucking my vascularity
>resolve to quit caffeine
>try to do my morning walk without black coffee
>only manage half of it
so this is the next stage quitting the caffeinejew... anyone manage to quit? how rough was it? I have been drinking like 8-10 cups a day for the last few years.

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just got some partial bloodwork done ~6 months into carnivore (granted yesterday was a cheat day, I had ~80g of carbs). I'm pretty sure one of the tests is for cholesterol.
will let you guys know the results.

>>76906805
My goal isn't to always feel satiated.

>>76906805
Every once in a while if I'm really hurting to just pig out I'll eat an entire sleeve of rice cakes (so ~700 kcal) then stay full for like 12 hours until I take a positively enormous shit

>>76906808
it takes a month or two.
i don't drink coffee until i get a headache and after a while doing this, the addiction goes away.
once i quit, i returned to coffee because i developed a nasty constipation that didn't go away with literal months on laxatives.
the huge issue for me is i hate walking and i don't exercise so maybe you'll still be able to shit once you quit caffiene.

>>76906805
baked potatoes

>>76906799
Aye.
6.15kg to go in 14 days.
Fat chance but who knows.
Maybe I'll have a christmas miracle this year.

>>76906839
Fuck man I am kind of anxious about quitting cause I am so dependent. But I am going to try my hardest. Do you think if I just cold turkey it, it will just two weeks of headaches straight?

>>76906808
Why is The Rabble so fucking stupid? This is genuinely territory where we need to ask what % human poor people really are.

>>76906850
idk. the headaches were bad. i couldn't just ignore them.

>>76906839
Take psylium, not laxatives

>>76906851
What are you trying to say ESLbro?

How do YOU hit your protein goal? I cannot fathom how to hit 150+ protein while at <2000 calories without forcing myself to only eat high protein foods

>>76906916
>forcing myself to only eat high protein foods
It seems like you knew all along. You just plan your daily meals around high protein foods until you hit your protein goal and then fill in the rest of the calories. Although 150g in 2k calories isn't too hard. It's only like 600/2000 calories of your diet being protein.

>>76904549
i want to fuck the duck nuns

>>76906881
i ate shitton of veggies at the time.
i don't want to experience that hell ever again. i will not try quitting coffee again until i develop a cardio habit for months.
>>76906916
that's like a bag of tendies a day. anyone can do it.

>>76905060
i'm down to ~20% and the fat pad is still kinda there. did notice a big difference going from 30% to 20% though. will report back once i'm at 15% to let you know if there are any further gains in the cock department

I don't have goals

>Lose 150lbs
>Look great with clothes on, even handsome
>Look like a horrific flabby monster with clothes off
I guess i will just have to accept women wanting to sex me but never sexing me once they see my body........

>>76906986
Once they see you naked they are passed the point of no return. You will get sex for sure brother.

>>76906986
have you considered skin removal surgery?

>>76906996
Thanks bro, maybe that is true.
>>76906998
I have, but it is so expensive........

>>76907001
What else you gonna spend money on?

>>76907002
Bills? I wish i had plenty of spare cash, but the world is evil and takes all your money when you're a honest worker.

>>76907005
Oh, you're poor. That sucks I guess.

>>76907008
Fuck you

>>76907014
I was being sincere.

I just realised scooby's meal planner is dead, it's a shame
Any useful alternative ?

Everyday I tell myself I will start legitimately tracking my calories, macros, and micros in excel. I never do.

>>76907079
Start now. But modify.
If you are tracking your micros in excel by hand you're going to go insane. A major element of staying on track with any habit is reducing friction. Calorie-counting apps that have common foods or barcode tracking eliminate that friction. Trying to do it your way is pure friction and constant micromananging when there are easier options.

>>76906206
you HAVE to get serious and start lifting. Seriously, find a good hypertrophy program and make sure you diet is dialed in to fuel the gains. You can't diet your way out of your current body type without becoming a literal auschwitz survivor. I'm close to your height and weight. Started at 102kg and dieted down to 68kg and still looked like garbage. Ended up getting back to 86kg. This time around I actually lifted instead of just dieting/cardio. Currently 75kg and look infinitely better than I did at 68kg. All it took me was 9 months of locking in at the gym to look like a normal human being again

>>76907100
Yeah... but I don't want the Chinese to know what I'm eating. I know as soon as I start it won't be too difficult to keep up with it since I mostly eat the same food every day. I just need to do it. Today for sure.

>>76906379
NUMBER GO DOWN
no more crash outs mr dzonathan

What is the reason alot of people here don't want to work out? Is it just anxiety about going to the gym? Not knowing what to do? Or something else entirely?

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>>76906805
lentil soup is gods gift to man, low calorie for the macros it gives, great protein and fiber and keeps me full from early morning to evening for the next meal, can always add in eggs too for a plus to the protein

>>76907059
how is scoobs doing anyway

>>76907133
Looks good, I am a big soup guy. Soup is the perfect food delivery system.

>>76905988
yeah, I wasn't flexing the arm on the first pic, but it doesn't change that much.
that's an awful lot of aggression for a very regular progress pic though

>>76906638
do you just not move? I'm on 1700 a day at 166lbs and still losing 1lb a week

>>76907156
I do, but I want to lose 2-2.5 lbs a week min.

>>76907171
fair enough, just remember that you can only sustain that for so long. As you get closer to your goal weight i'd recommend slowly transitioning into a higher calorie diet with some exercise implemented in so that you have a better baseline for when you get to the point of maintaining your weight.

>>76907124
>I want to track everything, but it's overwhelming because I am purposely making it harder on myself and adding 10x more work
>Why don't you use the same system that everyone in this thread has been using since 2005?
>I don't want China to know what I'm eating.
I'm gonna be honest bud. The excel sheet is the least of your problems.

>>76906805
Potatoes or rice are obvious answers.
For me? A bacon and egg sandwiche.

>>76906805
self made popcorn
>>76906916
>without forcing myself to only eat high protein foods
why force yourself? enjoy it

>>76907186
Nigga I've lost 80 lbs in 7 months
Im so far gone im probably going to have trouble adjusting back to 2400 calories when I start bulking

>>76906749
I'm 40, 193cm and about the same weight. My BMR's around 2200kcal, might be closer to 2500 in the arctic-winter setting.

>>76907124
this dude is both obese AND retarded, shame

>>76906512
>>76906528
i did 353g of potatoes but i'm still not full. currently at 881 calories.
i'll try to sleep as is but if i can't, i'll eat some more potatoes.

>>76907219
>Abusing potatos
ngmi

>>76907217
Obesity is the protardation of his retardation.

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>2 weeks straight of 800 calorie OMADs after 7 months of 1200 calorie OMADs
I caved

>>76907230
get back on the horse right now anon

>>76907230
This is the begining of the end

I'm trying to eat maintenance.
I don't like it and feel intense guilt. Guess that means I have an eating disorder now.

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My weight hasn't really moved for a week or two but I just got another notch deeper into my belt today.

>>76907217
>>76907226
Probably in better shape than both of you rude lads.
>>76904445 This is me
Feel free to post body to prove me wrong

>>76907282
imagine being a foxchad fucking a hot bunnybabe whos like half your size

>>76907264
Do more physical activity and that guilt will go away

>>76907220
we aren't supposed to use them like this?

>>76907317
You use them, you don't abuse them.

>>76907299
>Everyday I tell myself I will start legitimately tracking my calories, macros, and micros in excel. I never do.
Ok, so on top of obesity and retardation you have body dysmorphia. I would suspect a few more skeletals hiding in the closet with those.
>>76902085

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Hey guys I'm fat as shit and I want to lose weight. I'm gonna eat 1800 cals a day and gym 3 times a week. Any tips? I'm extremely lazy and hate my life (50h/week wageslave)

>>76907325
Post body and height? Age?

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>>76907325
What is your TDEE? Will you endeavor to work fewer hours per week? What else makes you hate your life? These are the things I need to know.

>>76907324
>didn't post body
I accept your concession.

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>>76907328
271.8lbs, 5'8 27 years old. Can't post a body pic rn but just imagine an obese guy

>>76907343
Tdee appears to be around 2700. Not gonna work less because I need the money. Just gonna try to gym right after work Tues, Thurs, and Saturday (day off yay). Im 1.5 years sober from alcoholism which was stopping any gains. Now I'm battling depression and a gaming addiction (WoW or anything I can get my hands on). Wish me luck anon.

>>76906808
I don't give a fuck I am not quitting caffeine. I need something in my life

>>76907353
Rough. God speed anon.

>>76907349
>didn't post body
Start with posting your own body, negro

>>76907364
Your turn.

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>>76907364
>>76907380

>>76907385
virgin

>>76907385
based
never listen to the fatties
calorie counting is for cucks and retards

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>>76907380
NTA, happy to post my body. Riddle me this tho, why are you twinks posting in /fat/? Lots of boards and threads for normies

In mid april I will hit 35 BMI :O

>>76907409
whats ur current bmi?

>>76907152
maybe reddit is more your speed

>tfw going down the looksmaxxing face analysis esthetic rabbit hole
Once I reach 12% bf im gonna reevaluate, but im pretty sure my nose is too big for my face and thats what's making me ugly. Its triangle shaped and the wide part near my nostrils is almost wider than my mouth. I think it i make it smaller i will finally be handsome.

>>76907446
I just hit 40. started at like 43.2

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AAAAAH I WANNA GO TO THE SUPERMARKET AND BUY EVERYTHING I'M NOT ALLOWED TO EAT AND JUST EAT WHATEVER I WANT WHENEVER I WANT
>I WANT COOKIES
>I WANT CHIPS
>I WANT A SANDWICH
>I WANT FRIES AND A FUCKING PIZZA
AAAAAAAAAAAAAAAAAAAAAAAAAAH

>>76907320
why not?
they're fucking great

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>>76907529
You're gonna fucking make it you hear me

>>76907529
Is your diet sustainable if you get those types of cravings? Because you will give in sometime. And you will binge.

>>76907553
it is, but i've started doing 10k steps a day, and it somehow is making me hungrier. i might need to adjust to.
>>76907551
IM HOLDING ON CAPTAIN BUT THE SCALE STALLING DIDNT HELP ME. i gotta fucking keep telling myself to ignore the fucking scale, i know for a fact im in a deficit, im working out im walking. IT WILL WORK. I WILL MAKE IT.

>>76907353
>imagine an obese guy
sorry anon all i can imagine is you viciously throwing it back on me rn

>>76907529
Microdose it.
Eat an entire box of chocolate, cookies or whatever, but keep it under whatever your deficit is.
It helped me atleast.

>>76907468
i swear to god this looksmaxxing shit is going to lead to a chunk of people with crippling body dysmorphia. literally no one other than yourself will ever notice the small asymmetries and other shit that gets hyper focused on by the looksmaxx community. if you get lean you're 100% going to look better than you did before even if you don't have prominent cheek bones or a gigachad jawline. all this shit is going to do is make you even more unhappy with how you look

>>76907529
>>I WANT
no you don't

it's that simple
you don't want that stuff, certainly not more than getting lean

>>76907575
I want to be handsome

>>76907595
>>76907595
>>76907595

>>76907592
i understand that. there's absolutely nothing wrong with wanting to improve yourself and wanting to look good. you should, however, draw the line at characteristics that you can't change such as the size of your nose. hyper fixating on shit like that is only going to make you miserable. it's not like being fat where you can look in the mirror and hate what you see but know that you can do the work to change it for the better. there's nothing (aside from plastic surgery) that you can do that will make your nose smaller. and trust me, you don't want to go down the plastic surgery road cuz 9 times out of 10 you're gonna end up looking even more retarded and being even more miserable about the way that you look.

>>76907325
This is me. Stage one was stopping eating after dinner, that was it. Stage 2 just start to eliminate things out of your diet and adding in better alternatives. Stage 3 try and move more

>>76904712
You can still enjoy the tastes of things which you prefer to eat, you just need to be creative. Buy sockeye salmon which is lower in fat, or make something like salmon cakes with canned, skin-on salmon. You get the creamy fatty texture but for about 100 cals for a 1/3 cup. Mix in a pinch of oats, an eggs or a low carb flour and fry in some nonstick spray and pair with a salad and you're golden. You can also try PB2 powder for your oats. Really rich peanut taste for only 50-60 calories per 2 tbsp serving

>>76904775
Take any victory

>>76907647
>Really rich peanut taste for only 50-60 calories per 2 tbsp serving
Something That always bugged me about this, is it 2 tbsp of the powder or 2 tbsp of the finished product?

>>76907652
Of the powder

>>76907647
>PB2 powder
This might actually be a great solution, thanks

>>76907686
God bless anon. Its a really excellent product.

>>76907686
>>PB2 powder
Don't get the chocolate flavoured one, tastes like ASS.

>>76907325
Don't drink your calories

>>76905752
They come with a certificate if you buy them from the correct place. Another thing you can do is weight something at a Whole Foods or something, and compare it with your scale. They get in big trouble if their veggie scales are not correctly calibrated.

>>76905798
a cheap print will suffice

>>76907059
he made a new one, custommealplanner