Who is /fat/ for?For Hungry Heffalumps who are 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. 0.72g per pound 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 lose fat much quicker. No lifting results in the body eating 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 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, gynecomastia & stretch marks: https://weight-loss-side-effects.netlify.app/Reddit Wiki: https://www.reddit.com/r/loseit/wiki/faqPrevious: >>77018904
>today was under control as wellyep, i'm getting back on track!weight loss soon™
A few months ago, I lost the most weight I've ever lost in my life. I went from 200lbs to 170lbs at 5'7" in a short period of time. I unfortunately gained back some 5lbs, but I decided I'll get back on track!I began fasting yesterday, broke it today by eating some cheese, but I'll still do keto and walk for 1,5 daily. Wish me luck, 'nons! I have some 15lbs to lose!
>>77022240Luck wished bro
>>77022223What happens if I take mass gainer, protein powder and have only one meal (half a chicken breast) a day.If I can keep it under 2000, will I be dead in a month? I hate eating
Alternate day fasting OMAD. Had two burgers in the air fryer along with this. Tasted so fucking good but the pizza rolls weren't amazing. Haven't had them in a while. Might switch to frozen pizza. Anyway if I can lose weight eating like shit I'm definitely doing it. Chicken and rice doesn't compare or make me moan when I take a bite.
>do bodyweight walking lunges today for the first time (5 reps each leg)>hardest set I've done in years
>>77022251Hey man, I know you need to try this out and find out that this is never gonna work for yourselfBut so many fatties have tried to do the same before you and it never works and eventually they come to the realization that they need to find a sustainable way to do it, so its okay to fail, just make sure to not give up after it happens
>>77022240wtf did you do to lose 30lbs in a month?
>>77022251Fasters stay winning eating what they want and getting lean
>>77022253>see fat guy in weight loss journey on tiktok happy that he's able to stand up without bracing himself for the first time>pfft I can do that let me try>strain my glute
>>77022251fuck you too
I quit caffeine and the headaches made me binge eat.
>>77022253she'd be very pretty when she gets thin
>>77022253the only injury I've gotten from my diet and exercise regime (besides blisters from walking too much) has been a quad strain when I got too enthusiastic about how deep I could take a weighted lunge
>>77022266I also quit caffeine but I dont have any headaches, what are you doing?
>>77022271I think I'm extra sensitive to caffeine because even one cup in the morning will make me stay up. Recently I've been drinking 4-5 cups.
>>77022266careful. i can't quit caffeine because i can't shit without it.trying to quit causes very bad constipations for me.
>>77022253>>77022270i hope you guys are lunging by stepping backwards instead of forwards.
Avg daily macros
>>77022276no what does that do?
My BMI as of this morning is exactly 25, see ya losers
>>77022289You dont show abs so you're still fat
>>77022289Fake post
>>77022289see you next month when you are back at 26 bmi
>>77022251So you fast for one full day then the next you eat one meal of whatever you want even if it’s shit? Then rinse and repeat?
>>77022286less likely to fuck up your knee. don't know the details.
>>77022251this is hilarious
>>77022292this is true I'm still dropping at least another 10lb for aesthetic purposes>>77022294>>77022296they hatus cuz they anus
>tfw need to drop 40 to 45 pounds at least
umm excuse me OP...for the future please make sure any OP image includes some form of ducks and/or nuns. Thank you.
>>77022333I need to do 3x that haha
>>77022345haha that's funny because his post ended with 333
>>77022251potatoes fries are unironically GOAT for weight lossI'll occasionally eat burgers with keto buns and lean ground beef, tastes barely any differentpizza rolls are shit no matter which way you slice it though
>>77022223that nun actually became a frog
>>77022251>Chicken and rice doesn't compare or make me moan when I take a bite.I made some salmon in the air fryer with some sauteed spinach, eggs and avocado mash the other day and audibly moaned when putting it in my mouth. Genuinely didn't expect it to taste that good
>>77022364when you kiss the frog it changes back into a nun
I love food so much, I think its impossible for me to this last 15 pounds down. Need other forms of consistent dopamine for a month or 2 to do it but nothing makes me happier than trying a new restaurant
>>77022379ngmiin this weight loss process you learn to eat healthy foods and leave most of the slop as exception.
>>77022379so OMAD on days you eat out, are you really eating more than 2000kc in a single sitting at a restaurant?
I think weight loss is slowing down because I don't hate myself enough.
>>77022405No not at all, most of the stuff I share with someone. Or I take half of what I eat home and give to my mom or dad.I only needed 2.2kcal getting down to 220 pounds but to get to 205, I'll need to really lock in and give up the one thing keeping me happy
>>77022448I love myself greatly and weight is still coming down good
>>77022449Huh? So restaurant food fits within your calorie budget but you want to cut it out anyways out of some weird masochism?Sustainability > min maxing. Eat the slop if it fits your macros.
>>77022471that you?nice progress, but you're still very fatdon't get complacent
>>77022471chud to chad big jelly
>>77022471Top is quite literally me rn so the bottom gives me insane amounts of hope and determination
>gulped down 2 liter diet soda to force myself to shitmodern problems require modern solutions
>took massive shit after already weighing myself
I binge ate a pound of boneless skinless chicken thighs last night...
>>77022471is it true? Is there a chad hiding in each of us, just waiting to be released?
you ever take a dump and feel completely unsatisfied? Today was one of those days...
>>77022596nahsome of us will just look like an egg balanced on a toothpick after losing weightbut that's alright
>>77022471>topcharismatic mob boss>bottomhis goon
>>77022631>bro thinks all fatasses are Tony Soprano
>haven't eaten like a pig for 77 whole daysare you guys proud of me?
i just passed a small shit but i feel relieved disproportionate to its size.i hope it was blocking the way to allow me to shit a lot tomorrow. >>77022670yes. very proud.
>>77022674
Fatty ContestGorilla75kgDay 2 my lardtards
>>77022733day 4 actually but i didn't log in daily, which i will from now on so, day 2
1 hour weighted vest walk down, am I allowed to call that leg day or should I still do my good girls and step ups
>>77022670I'll be proud when you aren't counting the days and instead consider eating like a pig something you used to do but don't feel any need to anymore
I'm repulsed by food now.I get about 5 bites into any meal and I don't want it anymore.I don't like this.
>>77022774Did you take the peptides?
>>77022778I'm doing compounded semaglutide, yeah. I wasn't expecting it to be this powerful.
>>77022780"got what I payed for" award
>didn't do my steps in the morning>"I'll get to it later">7pm now>running out of timefuck...maybe I should just skip today...
>>77022785what's wrong with a night walk anon it's cool and cozy I do it dailyYou'll sleep better if you walk an hour
>>77022785I find if I don't do them in the morning, it's a lost cause. If you are like me never skip in the morning unless you plan to skip entirely.
>>77022223Fatty contestNational Guard Unit291.5 lb
Pigged out on steak again
THE FINAL 16 POUNDS AAAAAA
>>77022859What the fuck thats insane. Crazy discipline
>>77022855Checked and based
>>77022859N I C EICE
>>77022859rooting for you braza
almonds are so addicting bros...
>>77022936chock full of omega 6
>>77022269that means she's already pretty though
>>77023025Not really no.>but beauty at any siz-lol you know ozempic exists now we can drop the acr
>>77023043
>>77023025if you cover her double chin and jowls and only look at her face, she is indeed pretty.she is hiding a Stacey under all that fat. if not a Stacey then a Beckie.>>77023052this
>>77023052do you date disembodied floating heads? there's a reason you cropped out the rest of her
>>77023060Do you ever call someone pretty if you can't see their face?
Why doesn't plant fat cause cholesterol
>cheated for retarded reasonI JUST KEEP LETTING ME DOWNLETTING ME DOWNLETTING ME DOOOWWNN
>>77023066Who says it doesnt raise cholesterol?
Week 3 of my cutDown 6.4 lbs, waist is down 1.5”, two more inches to goDidn’t eat enough protein today, gonna make myself a protein shake and have some Greek yogurt
I burnt my veggies :(
in another life i'd be one of those fast metabolism anons who can’t even put on weight despite trying to.shits not fair.
20 chicken nuggets or a double quarter pounder with cheese and bacon ?
>>77023266No such thing.
>>77023287i dont like to think about their existence either anon but they do in fact exist, in much smaler numbers yes but they’re out there.
>made the mistake of telling my wife I'm down six lbs>the next day the cupboard and fridge are full of snacksWhy are people like crabs in a bucket.
>>77023289They really doMy cousin eats a meal every two hours and does nothing but sit in a recliner all day. Never exercises or nothing and is still skinnyGets real fucking hangry if he misses one of his dozen meals too
>>77023283help me niggas i need a slop injection
>>77022223Hey fellow /fat/loss enjoyersI’ve moved down from 120kg to 88kg this week and I’ve noticed my legs seem quite flat?Have I not been training the correct parts of my legs like abductors to keep the sort of roundness that lots of jacked dudes have?I’m going to keep dieting cause I’m still fat but when I’m finished I’d like to go about correcting the parts of my physique that could use work
>>77023296im not going to be an accomplice to your failure nigga
>>7702329932kg in a week is crazy how did you do it anon
>>77023299why are u asking a fat loss thread about looking flat>im still fatlol fuck off faggot, u know ur not
>>77023300I decidedtexas double whopper (that's 2 patties, cheese, and bacon)tomatoonionpickleslettuceketchupmustardand a diet sprite
>>77023308>Diet SpriteAnon at this point just get a normal Sprite.
>>77023308ngmi
>>77023305Fuck yourself - you’re clearly a fag without eyes because I’m very obviously still fat177cm and 89kg is fat and I’m allowed to ask for help. Fat doesn’t mean obese pig you mutt>>77023304Sorry I meant this week I finally hit 88kgI’ve been dieting for like 2 years on and off now cause I keep occasionally taking breaks
>>77023318youre heavyset not fat, its clear you know this cause you dont ever see the actual fat anons on here posting their physiques but attention seeking nonfat tards like u always do, every single time. either way, ur logic is as retarded as you are, why tf would a fat loss thread be the place u ask for lack of muscle mass showing? fembrained tard.
>>77023322Have you considered I might be a newfag and that I thought the fat loss thread might be a place I can ask about losing weight? And steps afterwards? God forbid I do something on this board that it's probably meant for.>Heavyset not fat>Doesn't see the fat hanging over my underwear waistband or around my lats and arms???
>>77023318You are not fat you do have body dysmorphia though
>>77023329you literally have visible abs, ur not fat, wtf is ur deal
>>77023318>>77023299yeah you're fat as shit dudeyou let yourself go like 2-3 years ago and it's very obvious
>>77023330>>77023331I have a similar build I wouldn't say it's body dysmorphia bust just a want to have the build that many people on tiktok and instagram have which is definitley healthy and attainable but requires dieting
>>77023312>>77023314tasted fucking great btw ate it all in one sitting, still a little hungry.fuck you fat faggots
>>77023350You'll regret this next weigh-in
I weighed in at 259.9lb today. When do I start to notice change. It doesn’t feel much different. Trying to reach 200lb6ft 21 y/o
>>77023350based and sustainability pilled, if it fits your macros and you don't do it everyday the anon can haz cheeseburger as a treat
>>77023449are u taking progress pics?
>>77023472No I started yesterday I took one I’m fat as fuck
>>77023477let us see
>>77023449>when do I start to notice changeunder 210 or sohow is your goal 200lb as 6ft guyyou still gonna be fat
frozen blueberries dusted with splenda and raspberry hibiscus tea with 5g of creatine before bed, feels comfy man
I'm not sure if this is the right thread but it seems to be the most fitting one. Since you guys know all about cutting down and hunger management.I'm fucked next month with just 20-40 bucks for food. Any advice on how to survive this? I know it will not be healthy or sustainable but it only has to last a month.I'm currently at 192cm and 95kg with 24+% bodyfat (guessed), so I think my body got some reservesThinks I have available beside the money>free soda at work not healthy but free carbs, however I'm worried about that fucking my bloodsugar to hard so maybe only at the beginning of the month?>3kg of whey protein>5 cans of beans>2kg of oatsNow the ideas I came up with would be>eat a can of beans every evening, drink a bottle of soda at work and 100g of Protein powder split into 3 shakes + some oats after working out.>do some sort of fastingNow I have no idea about fasting so I do not know what would be the best approach here.
>>77023496rice and beans
>>77022280Mine
>>77022471I would post my comparison because it's even more drastic, but I don't want to dox myself. I look back at my past self and cringe.
how do I calculate my mommy's din-dins
>>77023505weigh it in front of her
>>77023489I just wanna look normal and have my face leaned out
>>77023507Like what if it's a stew or soup How do I weigh each ingredient
>>77023496pretty much the only truly cheap food is bulk grains and beans. potatoes are very filling and affordable.for protein, usually it's bulk whey unless you have something else that's more affordable locally or discounted.you can get free sugar/milk/creamer/butter packets at fast food places. food banks will give you free cans of food, usually no questions asked.18:6 intermittent fasting (only eating in a 6 hour window) is pretty good for hunger management once your hunger hormones settle into it.
Fatty ContestName: Dzonathan GavertWeight: 94.7 kgOverall Progress:https://tinylink.net/1JdoyMotivational Song of the Day:https://www.youtube.com/watch?v=LZCfRpBG81k
>>77023350i am late. get fried chicken next time but just eat the meat.
>>77023299you don't have body dysmorphia. you're fat until you can see your abs. that's 15% bodyfat. that out of the way, idk what you can do about your legs. you do seem to have overdeveloped vastus lateralis compare to the other 2 and on your way to clown legs. seek help in CBT or make your own thread.
>>77023496>cans of beansbuy dried beans. it's cheaper.to make whole proteins meals, combine it with rice.
>>77023496you ca combine it with oats too but idk about the taste.
say perhaps I finish my current week of meal prep, can I have a day where I may have a singular (1) junk food meal in the 2,000 - 2500 cal range and eat nothing else?
15% bodyfat seems to low dont think i ever want to go that low
>>77023648sure
>>77023649fatfuck
>>77023626Cheers for the info mate - I'll have a look at CBT.
>>77023653thanks anon, i've been feeling some junk food urges lately, thinking maybe of using that strat to curb them, but maybe I won't do it and just stay strong
>>77023660you can make your own junk foods alternatives that aren't so junk. especially burgers.other junk foods can be made not so junk by discarding the "coating" such as eating only the meat when ordering fried chicken. oven baked potatoes can taste very good if eaten fresh out of the oven and curbstomps french fries cravings.while i haven't tried it myself, pizza crust can be replaced with cauliflower for a healthier alternative.
test
Shit workout, body did not want to do it. Is a shit workout better than nothing though? Power flickering was probably a sign to take a rest day
I've lost weight for the past 4 days including today.I'm gonna make it, I think.
>>77023889>Is a shit workout better than nothing though?yes>Power flickering was probably a sign to take a rest daymaybe>>77023923wagmi
>>77023929The power flickering was probably the Texas gubment getting us ready for rolling blackouta this weekend, hahaha.
>>77023299are you on a low carb diet?
>>77023942>people get blackouts>data centers don't it's time for a revolution, my fellow white American.t. pic
>>77023449its like a toilet paper roll brother, when its new losing a few squares you don't notice the change in circumference. but as you get thinner every square you lose becomes more obvious
treating myself like an addict and not giving myself any opportunities to break my diet seems to be working>no snacks>no cheat meals>no cheat days>only shopping once a week and just buying planned items>not keeping any stuff "for later" in my pantry or fridge >eating the same stuff every day so the only food I actually have in the house is not something I'm tempted to eat more of it's been the easiest week of losing weight in my life, hopefully it continues
>>77023889yes listening to your body is ideal. you are more liable to injure yourself when you are fatigued or sick. that being said you have to be honest with what your body is telling you and not use a little tiredness as an excuse to skip, but if you have like the flu and bone aches and can barely lift your warm up sets a rest day is warranted
>>77022674i haven't been shitting well but i shat 3 times todays. all small like the first.down 1.4lbs.
>>77023944During the snow fall in 2021 if you kived near a fire department, police or hospital you never had a power outage, but yeah this weekend will test the power grid>>77023954Yeah, and normally I just rest but have this drive to keep working out, guess its because its the only thing I have control of in my life currently, I dont know.
>>77023982Yeah you can go light high volume too just be careful not to injure yourself. I know the feeling, I get depressed if I skip a day working out. But I get more depressed if I get injured.
I can't tell if I worked out my back well enough yesterday or not. This shit never gets as sore as the rest of my muscles.
>>77023989I was going extra slow today, usually between 2.8 to 3 mph with the incline set to 10%, but today I was walking at 2.3 until the power turned off my treadmill. Maybe its OCD but once I lost the stats I didnt want to finish the last 10 minutes.
>>77023992muscles that support posture are hard to fatigue since they're made to work all the time.you need to train them extra hard.
>>77023532>18:6 intermittent fasting (only eating in a 6 hour window) is pretty good for hunger management once your hunger hormones settle into it.Do you have any experience with it? I would probably have to eat early in the day so I can eat after my workout and before work instead of having to suffer through work without eating. But I'm worried about not being able to fall asleep hungry.>for protein, usually it's bulk whey unless you have something else that's more affordable locally or discounted.with only the whey I already have I can get 77g Protein per day, so depending on how cheap the beans are I could get 100g per day.>food banks will give you free cans of food, usually no questions asked.that sounds very nice, sadly they do it different here.>>77023630I have to look into that, all I know is that the bulk rice bags (10kg/15kg/20kg) are either the same price or more expensive per 1kg than the normal store sized bags.>>77023631probably disgusting, but I could mix them with water and the whey.>SodaShould I drink the free one at work to get more calories in or I avoid it?
I have to wear appropriate clothes now or I'm always cold this sucks.
>>77024063
>>77024063I'm finding this hard the other way. Now that I'm fairly lean I no longer constantly wear baggy, heavy clothing even in the summer to hide what a big fat mess I am.
Anybody follow Dr. Now's 1200 calorie diet? Maybe not his precise high protein high fiber diet from his book but the calories?
>>77023630>complete protein myth
>>77024164I eat between 1200 - 1400 caloires a day
203 pushups + 3 makeups for failure(s) to complete. 24 cards in roughly 45~ mins. Probably the first time I've hit that volume and had no lingering wrist or shoulder pain afterwards. Growing /stronger/
At what bmi can you have the lowest body fat possible?
>>77024164>>77024182no idea about that dudebut it's around the number where you get enough carbs to not go keto, enough fat to avoid hormonal issues, and still get decent protein inhigh fiber will also come in naturally because for example I'm eating a bit over 300kcal of veggies and it's two whole pounds of food, whereas if I wanted to replace it with white rice, I'd have to eat less than a third of that amount for the same calories and probably feel like I'm starving
>belly fat is smaller>still around the same weightI'm so fucking confused
>>77022223I will date women once I lose 6 kg. I'm 35 btw
>>77023295Obviously not eating 12 burgers a day which is what got alot of people here. Whats the routine. How much % leafy greans
>>77023291Bullshit so other women don't look at you. >>77023493This guy knows.
Fatty ContestNapoli80.4kgWent running again for the first time this year and i beat my previous best by a longshot and im scratching my head over how tf thats even plausible. I've literally done 0 cardio since last fall, almost insulting in a way lol.
>>77024038>Should I drink the free one at work to get more calories in or I avoid it?idk desu. you're trying to survive not lose weight. i guess you should try it and see how it feels.>>77024170elaborate
I wish I could live at the gym
>>77024225all muscle
>>77024305You don't necessarily need to eat rice with the beans, the beans have all amino acids it's just less in certain ones but if you just eat normally it's likely you will make up for it
>>77024319>it's just less in certain onesisn't this the whole whole issue?
>>77022223Where did you get picture of me!
>>77024341Yes, I'm just trying to sound smart
>>77024277Running gets much easier the lighter you are
>sleepy >want to shit>constipated>need to get some peanut butter for snacking when i wake up at nightwhat do?
>>77024385but.. like a few pounds/kgs difference and it makes me 9.47% faster over nearly 2x the fucking distance?? jesus wtf is this how it feels for normal weight people to run?
>>77024456Yeah they live on easy mode.
What is your guys plan for when you are lean? What will you do?
>>77024523Pathetic post
>>77024524Very rude.
>>77024523Maintain a nice physiqueMaybe take a self defense class of some sortLearn to cook really good foodProbably whore out and start topping twinks like mad
https://www.youtube.com/watch?v=Qf2GogG3PYI
>>77024523Stay lean forever. Have sex.
>>77024523eat lots
>>77024523I want to sort out everything else that's fucked up in my life. If I can learn to stop being a fatty surely I can sort out the rest.
>>77024523be scared of getting fat again
>>77024523Hopefully I will have grown enough self esteem by then and just be happy
>>77024523Same as I do nowVideogames, Sex, work and more runningI just want to lose fat to live longer
>>77024523get /fa/ then get a gf
I have some sort of deficiency. I don't usually eat pickles but I have been eating one a day due to catering at work. I feel... energized a bit after lunch and I know it's not the slop they are feeding us. Salt and water? No, I am consuming more ox that than I am supposed to
What do you think of the 1500 is plenty mindset?
>>77024625Working great for me so far, I do OMAD + 1500kcal limit and usually eat less than that
>>770246251500 is plenty for a fat man1200 is plenty for a fat woman
>Wife got me a breakfast burrito from Wendy's >Enter calories for the day>830 calories in a few bitesHoly Zogslop.
>>77024630This nigga eats fast food.
>>77024630>has wife that feeds himExplode
For me, Its the Breakfast Baconator.
>>77024625i think it's an easy rough estimate. it works well for people close to average height and weight. outliers need to do the math though. tall people easily have a TDEE of 2300 and so 1500 is 800 calorie deficit (1.5/lbs fat loss per week). 800 is no picnic. if you're doing lots of exercise or just need more energy/nutrition then a 500 calorie deficit is much more sustainable long term. i bounce between 500-1000 daily calorie deficit when cutting with a few days at maintenance here and there. there's a link in the OP that can calculate your TDEE. always set activity level to 'sedentary.' the 'total daily energy expenditure (TDEE)' calculators are much more accurate than the 'total calories burned' apps.
>>77024659I'm 6'1 and I feel like with inflation that's average height now. 1500 is a bit tricky, I could probably get away with 1600 or so. I'll screw around with the calculator
>>77024523Rope
>>77024523maintain while maximizing protein, put on a little muscle, not muchthen eat whatever and go back to counting every now and then when i notice i've put on 10 pounds
>>77023943I’m on about 150g of Carbs 65g and 200g protein
Easter eggs are already on the shelves. Help me UKbros
>>77024400>went to sleep>woke up just now>need to shit>hungry>shops are closedit's over
>>77024705What ever happened to that candy buying anon?
>>770246251,500kcals per meal is indeed plenty.
any of you know what would happen if you cut all the food but consume protein shakes to keep your protein intake up? I heard that the body uses that to keep muscles up but I'm not sure. Wouldn the body just use it to fuel other processes in the body instead? And in the long run turn itself into a protein burning machine, just like keto but with protein?
>>77024749The most musclesparing macronutrient is carbs, then proteinIf you go on a diet of protein shakes only you will feel like SHIT and fuck up your digestion
>>77024523become an absolutely insufferable cunt
>>77024705>190g
>>77024749rabbit starvation
>>77024760What kind of carbs if i may ask? Or does it not matter?
>>77024828Too much fructose is probably bad and makes the liver work more for no reason, eating fruits is still good though, just limit the sugary processed stuff.So glucose is king, which basically means just eat stuff like rice, potatoes, bread if you tolerate it, legumes etc
>>77024644Very rarely largely for this reason.>>77024648It'll happen for you too someday.
>>77024749>what would happen if you cut all the food but consume protein shakes to keep your protein intake up?you will feel full and lose weight. >And in the long run turn itself into a protein burning machine, just like keto but with protein?yes.>>77024797>rabbit starvationwe're fatties, we don't get this.
>>77023496do you not have a food bank or soup kitchen you could go to? That's really not enough money for most people to survive on in a first-world country
>>77023648just calculate it in to your meal plan, which it seems like you're already doing, so kudos
>>77024523it's genuinely so far out of the realm of possibility for me right now I haven't given any thought to it. Probably will be too laser focused on maintenance to enjoy it for a while
>>77024625just ratcheted my daily cals from 2k to 1800. Planning to slowly make my way to 1500 over the course of the year
>>77023496have you tried employment?
I've fixed my diet and exercise but I can't fix my sleep I either oversleep or stay up way too late
my female friend sent me another gift package with a bunch of snacks. Thankfully I had the willpower to throw most of it away, but not before I tore through a sleeve of pic related (960 cals worth). She's sending me more shit next week too...someone help...
>>77024904bro.. just go to bed at a set time and have an alarm? the fuck are you 12?
>>77024523finger my abs and jack off
>>77024904I had a similar issue. The solution, which you're not gonna like, is to simply go to bed earlier. These days I'm in bed by 9pm every night, no exceptions. Some days I even turn in for the night earlier. Wake up at 6am every morning, and have the freedom to sleep in to 7am if I'm feeling lazy, or get a quick walk in before getting ready for the day
>>77024906>I had the willpower to throw most of it awaywhy not give it to a family member or a homeless person?
>>77023947YEAH LETS FLUSH ANON DOWN THE TOILET GET HIM BOYS
>>77024911I live out of state from family/friends (which is why she feels compelled to send them in the first place). Most homeless people here are severely mentally ill and not worth engaging at all.
>>77024906ask her to stop? dawg this is solved with a fucking text message.
>>77024915give them to that anon who has 50 bucks for a month
>>77024911>not just throwing it awayyou'll never make it
>>77024906>>77024915making a really bad case for yourself man...
>>77024917I've asked her to stop multiple times, through text, over the phone and in-person when we've connected when I was in town visiting family. It's had no effect
Fatty Contestpineapplejuice202lbs
>did two 5000+ calorie cheat days in a row then back to 2200 cals>within four days already back under my pre-cheat day weightHow is this even possible? Is my maintenance like 3500 or something?
>>77022223Should I take a glp1 drug?>I have been lifting for years. It’s part of my life. >Last year I started a cut phase in January to go from 185 lbs to 170lbs. >I got to 175lbs, but started a new job that limited my gym time. >in September the weight came back rapidly. >I stepped on a scale today and saw 200lbs for the first time in years. >I am 5’10”I’m back on a 2-3 hour, 5 days a week, ppl workout plan. I am not losing weight anymore. Part of it, is new access to food all day. I pick the most protein packed food, but always eat too much and go back to my desk. I want to get back on track. Is glp1 my best and quickest option?
>>77024979>bestNo>quickestYesThe best option is to simply regulate your own eating without injecting gila monster venom so you're never hungry, and if you've previously ran successful cuts you know how. Just gotta count bro.
>>77024979If you're an office wagie who sits at a desk all day, refuse to limit your food intake, and refuse to do cardio, then that's basically the only way. I would change one of the first three though, instead of just abusing drugs of dubious long-term safety while sitting on your ass all day
>>77024992>>77024993I should specify that I’m basically just eating two meals a day. Both of which are small. Usually chicken egg or beef wraps. A morning post workout whey mix and that’s it. The new access to access thing is literally just having lunch. I didn’t use to have that.
>>77025007then don't eat lunch? >I am aware exactly what the problem is and what I could do to solve it, should I inject Chinese peptides anyways to tape down the satiety signaling pathway in my brainYou could! It works! Or you could just like, not eat lunch
>>77024906kick her ass
>>77024965the body doesn't necessarily digest all the food you eat.you could be dehydrated right now.we don't know.CICO is not an exact science.
actually the science is quite exact
the science behind CICO is exacting but feasible daily measurement isn't, unless you're wearing a calorimetric mask 24/7 and prepare all your food twice so you can burn one portion in a bomb calorimeter and eat the otherbut the estimates we use in daily life work and I've lost the weight to prove it
>>77024965It's possible by you being simply stupidYou don't even comprehend the fact that your body holds onto waterweight at unpredictable times so there is no point in these measurements before and after binges
>second day of keto>dad arrives home from work with a fucking Haagen-Dazs Belgian Chocolate ice cream pint he bout for meFuck.
>>77025219atleast he shows that he loves u
>>77025219Your dad is a good man anon. Of all the things I get cravings for, I just want a haagen dazs vanilla pint every so often. I'll go without pizza or chips.
How do I know what my goal weight should be if I haven't seen what my body would look like at a given bodyweight in 20+ years? I want to be leaner but I don't know if that means 150 or 160 or 170 because at 180 I'm skinnier than I've been in forever
>>77025215Water weight was the first day or so, I was 5 or 6 lbs over, after that it's normalized, and I pretty consistently weigh within the same range every morning.
I finally did a pull up bros
>>77025251HUGE I am proud of you>>77025249Start at 180 and see how you look then decide if you need to go lower etc...
>>77025219peatpilled
>>77025260I have gone from 320lbs to 160 and have tried where possible to follow some peaty principles (OJ and milk before bed genuinely did help my sleep). I've always been tempted to get a machine just to make the coconut oil ice cream. And I eat the carrot salad every day. But I eat a lot of muscle meats and potatoes and rice too which he didn't approve of.
>boughtfixed>>77025233he doesn't.>>77025248he's not a good man, this motherfucker threw me at the psych ward.
>>77025268Mine did that to me too but I was threatening to kill people at the time and he said it devastated him
>>77025258>Start at 180 and see how you look then decide if you need to go lower etcthat's the point I'm at I just don't know how much lower I should be aiming
reminder that there is more to weight loss than just eat less and move more>The obese and control subjects required comparable caloric intakes: 1432 +/- 32 kcal/m2/d vs 1341 +/- 33 kcal/m2/d, respectively. Following weight loss, the reduced-obese subjects required only 1021 +/- 32 kcal/m2/d, a 28% decrease (P less than 0.001) in requirements relative to their obese state and a 24% decrease relative to the control patients (P less than 0.001)>The mean individual energy requirement of the reduced-obese subjects (2171 kcal/d) was less than that for the control subjects (2280 kcal/d) despite the fact that they still weighed 60% more than the controls. In order to maintain a reduced weight, some reduced-obese or even partially reduced patients must restrict their food intake to approximately 25% less than that anticipated on the basis of metabolic body size. https://pubmed.ncbi.nlm.nih.gov/6694559/
>>77025281What do you mean you get down to 180 then you see if you like it, if not get lower it's that shrimple.
so many more days to get to body weight :-(.
>do Inbody scan>says Im 35% body fat >think thats way too much, do Dexa scan for accuracy>mfw it says 40%Fuck anons, I got a long way to go.
>>77025219What is it about "Belgium" or "belgian' that makes it sound premium?
reminder that relapsing and gaining weight back is not the result of fatties just liking food too much. the hormones are fucked and they know shit all about them so instead of saying they don't know, they just blame patients. >Conclusions>One year after initial weight reduction, levels of the circulating mediators of appetite that encourage weight regain after diet-induced weight loss do not revert to the levels recorded before weight loss. Long-term strategies to counteract this change may be needed to prevent obesity relapse.>Results>Weight loss (mean [±SE], 13.5±0.5 kg) led to significant reductions in levels of leptin, peptide YY, cholecystokinin, insulin (P<0.001 for all comparisons), and amylin (P=0.002) and to increases in levels of ghrelin (P<0.001), gastric inhibitory polypeptide (P=0.004), and pancreatic polypeptide (P=0.008). There was also a significant increase in subjective appetite (P<0.001). One year after the initial weight loss, there were still significant differences from baseline in the mean levels of leptin (P<0.001), peptide YY (P<0.001), cholecystokinin (P=0.04), insulin (P=0.01), ghrelin (P<0.001), gastric inhibitory polypeptide (P<0.001), and pancreatic polypeptide (P=0.002), as well as hunger (P<0.001).https://www.nejm.org/doi/full/10.1056/NEJMoa1105816
>>77025296Brutality and atrocities in the Congo
>>77025284>doesn't say whether it's self reported or strictly measured intake>full article paywalledLess than useless
>>77025298it's the pufas in stored bodyfat
>>77025298If you've fucked up your hormones that bad you've1. Probably already also given yourself diabetes2. Should go on Ozempic, which 1. qualifies you forIf you're just normal overweight and not deathfat obese weight loss is trivial
>>77025305
>>77025268Same ngl, for no good reason too. Also because friends gaslighted me, gave certain people much uneeded satisfaction .
>legs respond greatly to lifting, my calves and thighs are popping>rest of the body is fine, nothing special when it comes to work put in>biceps and chest completely refuse to growI don't feel too good.
>>77025249depends on your height and whether you want to lift or not.tall people can carry 180 to 195 depending on how muscular they are.short people need to be around 135-150.
>>77025293height and weight?>>77025347look up mind-muscle connection training. my biceps also refused to grow but now they're slowly starting to grow.you basically use a very light weight and keep doing half reps. never full. for a minute or until you can't handle the burn anymore. then you lift normally.
Like 2.5 weeks Tirzepatide 7.5 11lbs. Basically 10lbs off my ultimate goal. epicsauce
>>770253575’10 215 lbsPersonally I think 40% is insane. I thought it would be around 30-32%
>>770253495'11 and I've been doing chest presses, lateral raises, situps and curls 3x a week and weighted vest walking, kettlebell swings and russian twists 2x a week
>>77025368sounds about right. i'm ~35%BF or more at 5'7" and 180lbs so i'll be at 15% when i'm 135lbs. you'll be at 15%BF when you reach 148lbs.
>Need body fat percentage for SailRabbit to work>Have no idea wtf I'm atOkay then.
>>77025373i think you need to be at 160 pounds. maybe 155. >>77025379number 2 step in the OP.
>>77025379Navy method
>>77025381>>77025384Oh, I'm retarded.>69%Well that doesn't seem right...
>>77025386h-height and weight?
>>77025379Do an inbody or dexa scan
>>770253885'10" and 368lbs.I started at 424lbs in November last year,
>>77025386
>>77025396sounds about right. this >>77025368 >>77025293 anon is 5'10" too. his DEXA scan showed he was 40%BF. if we assume similar lean mass of ~125lbs, you'll be at 67%BF.
>>77025396you may actually be 70% fat, yes, that's quite the girth
>>77024906Just accept the nice gifts and don't say anything but thanks. She doesn't have to know that you didn't eat whatever she sent you.
>>77025407>>77025408Ok, then how exactly does the Katch-McArdle work? It's give me a TDEE of 1756 and that doesn't seem right.
>>77025425That's not an unreasonable sedentary TDEE for a turbofat. You'll want to cut your diet to or below 1800kc and add 1000kc per day of exercise, 5 days a week.
>>77025416oh for sure, I've never told her I'm throwing them out. I just say thanks and move on
>>77025425huh, that sounds weird. fat people should have higher TDEE. like 20-25kcals per kg of extra weight. anyway, try eating 1,500kcals per day and see how the weight loss goes.i suggest eating only proteins. chicken breasts with your favorite sauce. preferably low calorie sauce
Is 378 grams of table grapes good or bad?
>>77025440>>770254401.5k is what I have been doing, I've been posting here along the journey.This is me - I didn't join the contest until a couple weeks into losing weight so it has me starting at 400 but I started this at 424.So was I just doing the right thing without realizing?
>>77025425huh. damn OP tricking us all.>The one problem though is that fat mass isn't accounted for; that may be due to the belief that muscle uses as high as 30 times more calories than fat. However, there is evidence that this ratio is actually closer to 3 to 1. You can read more about this by clicking on "Katch-McArdle (Hybrid)".
>>77025446>So was I just doing the right thing without realizing?yes. always trust your gut. pun not really intended.
>>77025441enjoy your kidney stones
>>77025446thats great progress so far anon, nice job, whats ur goal weight?
>>77025461Right now I'm aiming for 220 because even before I became turbo fat, I was always stocky. I have wide shoulders and wide hips. I know 220 isn't ideal, but I'm aiming for that to be where I can then work from to find the right weight for me to feel happy again.
>>77025446good rate
>>77025464>became turbo fatwhat happened?
>>77025446if it works it works, anons lie, estimates can be wrong, but the long term scale trend doesn't lie
Fatty ContestName: gobzillaWeight: 73.5 kgStill trying ok
>>77025468I don't want to blog post too much.I went through multiple hardships, one after the other, at age 18 and I ballooned up from being a 185lb football player to being over 350lbs by 22. I think I did serious damage to my brain's ability to process emotions by just eating them away because I kept eating until I peaked at 424 at age 30.Wanting to climb the ladder at my job made me snap out of it in November and I'm fucking glad that I did because people at work are already being nicer to me.
>>77025475post tiddies
>>77025477F
>if i don't drop 1.5 pounds by tomorrow morning i'd have gained weight since my last weigh inbros...i passed a lot of smaller shits bjt i've been drinking a lot of water and coffee to be able to pass them so perhaps i'll manage to lose those 1.5lbs by tomorrow?i can only hope.
>>77025477shouldnt your goal weight be 185 then?
>>77025499Why don't you use a 5 day rolling average instead of snapshot weights? scale weight is inherently noisy
>>77025502Probably, yeah. 220 has been easier for me to focus on for now, though.
>>77025516i weigh myself every day and log it. i'm complaining about my fatty contest log.
>breakfast: leftover spinach and pepperoni and red chilli and pineapple pizza>dinner: taco nightI love diet food
>take my potassium + magnesium pills and 3x omega-3 pills before bed>get a huge stomach pain for half an hour that really suckedNot making that mistake again lads
>>77025386Okay I'm extra retarded, I had it set to Female, not Male.Set to Male has it at 42%.I think I might have measured my neck wrong.
>>77025536magnesium is a laxativeand fish oil is bad on an empty stomach
>>77025545Yeah learned that the hard way kek.
Saturday is a cheat day, my options are:Bacon and eggsHot dogsOrder pizza What say you?
>>77025593Nothing like a pizza on the weekend
1850kc in so far today for 110g of protein, do I bother with a workout shake (150kc 30g protein without milk or ~300 and ~42g with)
>>77025611If you're going to workout you'll probably work off the 150kc shake, maybe even more than that
>Tell chatgpt to log my meal>110g white rice, 250g red beans with broth, and a can of tuna>it puts down 110g of uncooked white rice - 400 calories>cooked white rice (which is obviously what i ate) is 140 caloriesthis is the AI that's supposed to take my job
>>77025751
>>77024906>friendYou sure she isn't trying to woo you?
>>77024749>Wouldn the body just use it to fuel other processes in the body instead? And in the long run turn itself into a protein burning machine, just like keto but with protein?no, retard, if you're at a deficit your body would burn its fat reserves for energy... which is exactly what you wantnot sure what would happen if you are not fat, but if you have say above 20% body fat it should be alright
>>77025739I log uncooked food, and most other people do too. AI is slop garbage, but you did use it wrong.
I’ve tried hitting 10k steps on non workout days, but it’s insanely boring, and the area I live in isn’t very safe, with lots of junkies around, so walking outside isn’t really an option. My alternatives are either walking on a treadmill at the gym or doing HIIT at home, but both feel just as boring, even with music. I’m a big football fan, though, and I’ve always enjoyed doing keepy ups and tricks with the ball until I’m sweating a lot. Would that be a good alternative to traditional cardio?
>>77026728Stop being a pencil pusher and get a physical job
