>Who is /fat/ for?For Triple-Bacon Titans 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), LoseIt (great for both), or Waistline (FOSS).>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: >>77083400
I'm dunking pecan sandies in my coffee, its nice. I had only a garden salad for dinner so, this is OK... Right?
I'll be graduating /fat/ soon (again, hopefully won't fall off the wagon again) so might as well post progress. Been at it since about late OctoberAlso would appreciate a bf% estimate
>>77086942how did u avoid stretch marks?
>>77086942Before and after weight?
>>77086967Filters
is losing 15 kg in 17 weeks decent?I am aiming for this goal.
>>77086942nice. you kind of look similar bf% to me so I'd like to know as well
>>77086942MIRIN the traps big dawg, gotta keep working on the Delts and chest, do some heavy rucks me thinks. 16-18% for sure, you fucking made it. Just get beefier and you're Chad.>>77086967Yet another common misconception, you do not gain stretch marks by losing weight. They happen when you stretch. He just didn't get stretch marks when he got that fat. Probably because it happens slowly over time and he takes care of his skin and he probably also just has really good skin genetics so he makes a decent amount of collagen in his skin and it stretches well. It heals from injury well. He probably doesn't have horrific scars (he doesn't appear to have any actually), they probably heal fantastically. Loose skin he avoided because of [previously stated]
imagine being made of kilograms lmao
Am I glowing? Looks like WAGMI after all.
>>77087001Yeah that's very reasonable
I got to the point today where I would rather eat nothing than any of the "healthy" food I've been eating so I ate a 3,000 calorie pizza for dinner. It was the most satisfying pizza I've had in years.
>>77087048That's alright but... Why do you dislike the lower calorie food so much?Also I'll never understand how he got that watch on.
>>77087081I like it most of the time. Today I just didn't eat all day because nothing appealed to me.
Fatty Contest Fatwicker257.8 lbs
>>77086967I have stretch marks on my love handles and on the inside of my biceps for some reason. Nowhere else though so the answer would be genes>>77086972116kg and 100kg. I'm 6'2>>77087016Thanks bro, looking forward to clean bulk once I'm done with this in April. Unfortunately I'll never get big pecs but my back looks alright
>>77086967Stretch marks are the biggest meme on this board. Don't fall for it. It's not gospel fact that you're going to get stretch marks via weight loss. I personally lost a hundred pounds in a year and I had no visible stretch marks
>>77086942You're about right smack dab in the middle of 20%. I'd wager slightly less since your obliques are slightly visible.
>>77087001Certainly
>>77087081If you ever get around to buying a Rolex, you'll find a way to wear it.
>>77087081>Also I'll never understand how he got that watch on.You know when you buy a watch, the band is much larger than what it actually looks like when it's on your wrist, right? There's an adjustment mechanism.
>>77087169I have stretch marks but I don't care.Why does everyone care about stretch marks so much? They're noticeable I guess but I don't think they're particularly terrible looking, just a minor issue...loose skin in comparison sucks massively
>>77087258Ok
>>77087258> I don't think they're particularly terrible looking,lol
Fatty ContestBBRanon85.3kg
Fatty ContestTakatin77.8Kg
I need to learn to cook
>>77087414it's nearly trivial to cook well with olive oil and a frying pan
>>77087414buy an air fryer, shit is a cheat code
Fatty ContestName: Dzonathan GavertWeight: 91.6 kgOverall Progress:https://tinylink.net/1JdoyMotivational Song of the Day:https://www.youtube.com/watch?v=8YouobwanFc
fuck this bullshit clown fucking life, i'm getting blackout drunk today, i just want to check the fuck out
>>77087161You'll fill out fine, you've got a really good looking frame
day 3 of going back to low carb/keto. so far so good.weight is slowly but steadily going down which is the expected water weight drop. not as high as i'd like but still better than nothing.i usually break on day 4 so the test is not here yet.
>>77087246Ahhhhhh yeah sorry I'm a stop slow.>>77087190I don't like the idea of wearing money. Virtually none of us live in a high trust society, or any trust society. And what if I lose it or break it?
>>77086942post method, starting weight, current weight, etc etc bwo. your post will be a reference for future arguments.>visible bicep vein>no abs visible weird but i'd put you at 20% or less. you should be seeing abs at 15% but you're not there yet.but then again, maybe you don't train abs so it might be a muscle issue not a fat issue.i recommend buying fat calipers. they work well on those who don't have visceral fat. they cost 1-2$ off of temu.another anon said he got a dexa and it was the same as the navy method estimate. would be nice if you did all the fat estimation methods and reported back.
>>77086942you were muscular before getting fat, right?
>>77087511I'm sorry bud, wanna rant n rave about it?
>>77087511Peak virgin post
>>77087169>It's not gospel fact that you're going to get stretch marks via weight loss.How would you even get stretch marks from weight loss to begin with? Loose skin yes, because you're losing volume. But how does losing volume result in stretching out your skin to the point that it rips and leaves a scar? That doesn't even make sense. Getting FAT may give you stretch marks. Not losing it. I don't understand why even medical sites say losing weight can lead to stretch marks, HOW? Maybe you notice more because you can actually see your body, but his could they form from volume loss?
I've been in a calorie deficit for about 1 nearly 2 months, eating around 1500 cals, maybe less, depending on the day. cottage cheese, chicken, fish, high protein everything, and low cal. my problem is that I don't really move around if i buy one of these mini bicycle things, would it actually help for cardio when I'm not out? plus I have weights but hate working out. Would a more intense but short 20 minute workout help? I lost weight before but never worked out so I'm skinny fat.
>>77087571Work out dumbass
>>77087571Any exercise is good.
>>77086858>lost 100lbs>recently started tripling protein intake (still cutting)>starting to get sick of eating so much satiating food>starting to get sick of eatingI feel like my fattybrain is starting to rewire itself
>>77087518Thanks, I'll try. Started doing arnold press instead of regular shoulder press once a week so lets see how the delts react>>77087535Started at 116kg. Was a VERY heavy drinker before and once I started losing weight I quit cold turkey. I train almost daily, lift 4 times a week (upper/lower split) and do kickboxing or other cardio on off days. Walking 10km daily. I eat 1600cal on days where I don't lift, with the goal of eating 200-250g of protein, and eat 1800-2000cal on lifting days, trying to get 250-300g of protein. Probably a bit overkill but it's manageable and would rather have too much than too little.I do train abs hard, weighted leg raise is maybe my single favorite lift because it quickly went from "I can barely get my knees up to my chest" to "I can now lift my extended legs with weights on them way beyond my head">>77087537I wouldn't say muscular, but I did start lifting after losing weight the first time in late 2022, so I had built up some mass since then and then spiraled back into obesity by 2025
>>77087578>>77087535Forgot to mention, current weight taken today is 98.8kg
>>77087580>>77087578and i forgot to ask about your height. you must be abig guy if you have a bicep vein at 98.8kg.
How to have your mood ruined in one simple step
>>77087495crazy with the consistency how much time does it take you to hit 30/40k steps?
>>77087621
>>77087621Real secret for mood maintenance during the fat loss is to stop caring so much about your weight (it WILL fluctuate a lot) and instead to invest that energy to caring about your waist circumference. Any time the latter goes down means that you lost noticeable amount of fat.
>>77087617>UUUUI'm 187cm, for some reason I'm still heavier than guys that are taller and wider than me
>>77087646lmao
how do i get rid of bloat? sometimes i look like i'm pregnant.
>>77087560Ok
>>77087761Sweat until yout make massive puddles
>>77087776Schizo
Bros whatever you do, don't eat lots of chocolate while on GLPs. I have never shit so much in my lfie.
>>77087818I thought people take GLPs to stop eating chocolate in the first place
2 threads ago anon told me to do a navy measurement instead of renpho trashI must have fucked up measuring because this shit unbelievable
>>77087782>>77087776
>>77087830Dude its 2026 install an adblocker
>>77087830Meanwhile this is the renpho results
>>77087830>>77087850You are not fat
I've never done an unassisted pull-up before, but every day I've been trying and each time I'm ever so slightly closer to doing it. Though, for my back and biceps I have been doing rows to prevent muscle loss, but I've never really been able to increase the weight.
>>77087830>>77087850I don't think its that unbelievable, you could see a vein on your lower stomach in the picture you gave. 12% was actually my guess.
>>77087818>I have never shit so much in my lfie.giwtwm
>>77087858I was so you can’t make me leave
>>77087830This is the /fat/ general, not /skeltal/
>>77087871>Started at 23bmiNo, you weren't fat. Fucking kill yourself.
>>77087830>>77087850what's the issue?navy method is 11% and renpho 15%. do you expect to be more fat or less?do 3 pinches fat caliper method too. it costs 1-2$ from temu.
>>77087871>Lose 14kg>5.3kg of that is musclelmao fastard
>>77087881Fasting is great for muscle retention if you actually work your muscles. But if you just sit on your ass all day of course you're going to lose a shit ton of muscle your body doesn't think is important
>>77087869tbqh as i said it was very favorable lighting. irl i am far less impressive if at all. But thanks for following up, anon.more inclined to believe renpho just based from photo but fuck, how am I supposed to track progress if renpho can’t be relied upon?>>77087878Didn’t expect that big pf a difference between the 2, thats all. You’re right though, I will get the pincers
>>77087891Kill yourself
>>77087891Why is your torso so long
>>77087896He’s obviously baiting just don’t reply
had the whoosh effect happen today, bros, 4lbs just fucking gone
>>77087891don't kill yourself. your before pic was disgusting and you needed to lose the fat. i suggest doing more back exercises.do you do pullups?your forearms feel underdeveloped but maybe this is normal for tallfags. deadhanging right after pullups will build your forearms. don't do meme wrist curls or you'll fuck up your wrists.
>>77087906giwtwm
>>77087830>183cm 66kgretard
>>77087906GiwtwmScale still hasn't budged this morning and I'm fucking starving. What is it all for
>>77087908>>77087908>do you do pullups?You bet! Wide, narrow, neutral grip, all till upper chest. Wide i do meme program from an app at current level 6-9-6-6-10 but the others just 3 sets till failure.Didn’t do deadhangs though so will focus on those then, since I do exactly as you said the meme wrist curls thinking those will build up forearms.
>>77087818why not just take chia seed?
>>77087927>thinking those will build up forearms.they do build forearms pretty well but they also contribute to carpal tunnel syndrome
Does running in your dream count as cardio? I had a nightmare that I was being chased by 2 guys with knives and I woke up with my heart race going like crazy.
>>77087978did your heart rate go up?
>>77087761What are you eating? How much? If its actual blost you're eating something that really doesn't sit well in your stomach
>>77087850Hmmmm I didn't see you repost it
OMAD feels too easy. I've been cruising on <1K calories for two weeks with no serious cravings. What's the catch?
>>77087877fatso cope
>>77088014mostly bread, cheese and potatoes
>>77088030There isn't one. OMAD is the same as any other calorie deficit diet, you're just eating your calories in one big meal instead of smaller spread out ones. Congrats on not being one of the weak fatties that need to shoot to because "oy vey muh hunger pains I'm too famished to go on, I need a large pizza snack stat"
>>77087978I should think about picking fights publicly for my HR...
>>77088030OMAD is not as optimal for building muscle, but when you are on the cut that's pretty irrelevant since the goal is to maximize fat loss which OMAD excels at. If you wanted to maximize muscle building, you'd space your meals to for multiple smaller sizes throughout the day. Sadly many fatties use the latter, bodybuilder-optimized lifestyle as an excuse to constantly pig out while bitching about OMAD.Every fatty should be subjected to at least one (1) 72h period where they only get water, salt and electrolytes to get those retards to realize that not eating or being hungry won't kill them
>>77088037What KIND of bread? Do you add anything tthe potatoes? No green vegetables or fruit? Anon you're probably really constipated.
>>77088030the catch is it sucks for social situations
>>77088030Getting roped into other meals or snscjs and falling off.
I hope you all make it like I did. I wish everyone in this thread a speedy journey to your goal weight, the alleviation of any health issues, and a long happy life.
Fatty ContestLeanAndStrong84.5kgI've stalled this week but I haven't taken a shit in 3 days
>>77088077wait you don't take a shit everyday?
>>77088030>What's the catch?Its just bulimia and when you get to your goal weight you'll have unhealthy binge eating habits>In conclusion, the present results suggest that fasting for weight control purposes is a more potent and consistent predictor of risk for future onset of binge eating and bulimic pathologyhttps://pmc.ncbi.nlm.nih.gov/articles/PMC2850570/
>>77088053>No green vegetables or fruit?>"mostly"
>>77088030The catch is you feel hungry the entire fucking day.
>>77088083Never done OMAD huh
>>77087424>>77087414can confirm, air fryer makes everything taste better with zero cooking skill required.
>>77087560You get stretch marks by getting fat, they become more obvious when you slim up.
>>77088030The catch is that there is someone else in my house that makes all kinds of food, for example today I ate 1 slice of fresh bread before eating dinner in an hour or so so I technically had 2 meals but I still try to go for less than 1500kcalToday probably going to be something like 1200 or 1300
>>77087424Great meal, I miss making stuff like this but it takes so much fucking work, specially logging all the shit.All my meals are plain now because it's easier to make and log.
>>77087891>183cm>63kg>still no absBro do you not do any compounds?
>>77088078Nta but I only shit once every 2-3 days or so
>>77088107I remember used to shit every 2-3 days when I was younger, but I can't do anymore with the amount of fiber I eat nowadays
>>77088107same, when I was a fatty eating whatever I wanted whenever I wanted I'd shit everyday, sometimes multiple times a day, when I changed my diet and started losing weight I shit maybe once every other day.
>tfw I shit multiple times everydayYou guys not eating any fiber or on the jab?
>>77088078Usually I do but I had white cheese and wine I think it fucked up my gut
>>77088120ate a shit ton of fiber, but it's once per day.Don't know why you have to shit multiple times per day.
>>77088084Yes I have, in 2017. I did it for months, lost 10~15kg iirc, and then gained it all back.I still do omad occasionally but don't think about it. Today I had black coffee early in the morning and skipped lunch, will probably have dinner around 5pm. But I am hungry.
>>77088084not that anon but different shit works for different people. i can't do OMAD. i can't fast either.
>>77088120>You guys not eating any fiberI'm not. I know I should but it's the weekend and I want some beef and a drink. Anyway, usually I back up a few days then have liquid diarrhea so it's all good.
>>77088137Yeah that was the point
>>77088135Cause I have healthy bowels bro, I poo at least twice a day. I eat a bunch of apples and cabbage for fiber.
>>77088142People who regularly poop twice a day are never fat. Your metabolism is built to keep your body lean, how did you manage?
>>77088146Dunno probably from eating to cope with emotions from a young age. But I am not really fat anymore. I am 25-26 BMI now and have abs. Was 31 at my peak fatness.
>>77088120I’m trying to eat vegetables everyday but it’s not helping
>>77087761i'm agreeing with that anon.you have some sort of allergy/sensitivity to something(s) you're eating.i can eat some thoroughly cooked onions but raw onions bloat me almost instantly.Jalapeno or spicy chips bloat me as well if eaten on an empty stomach.there is a combination of coffee+something i haven't figuered out yet that cause massive bloating for me.run your foid through AI to help you identify the cause(s) if you're not feeling like playing detective.
>>77088053rye bread, with potatoes i have usually sausages. i don't eat veggies.
>>77088180I wonder what the problem could possibly be.
>>77088180and you wonder why you have bloat
>>77088120i used ti shit 2-3 timed a day when i stuffed my face all the time but now i barely shit once a day.i feel there is shit in my bowels but it won't all leave.
>>77088120Different people have different bodies, you can be healthy and shit multiple times or day, or only a couple times a week. Fibre helps you out a little but it’s mostly down to genetics>>77088146You need to do some research bro. First of all varying metabolism is mostly myth, metabolism barely varies at all for people at the same height and weight, unless you have serious health problems.Also metabolism barely affects your shitting at all. Shitting more doesn’t mean you’re using more calories
I've gone through multiple packages of blister plasters this past 30 days, man I hate blisters
Guys I wanna get druk so badly. It would even fit into my cals for today. Been sober for over 4 months now but the urge is still there
Sometimes I feel like I have gyno but sometimes I feel like I dont
>>77088296Post body
>get on my toes lifting my heels up while looking at my face in the mirror>drop my heels down to normal standing position quickly>the little shock causes the fat in my body to jiggle including my face cheeksSo when will my face become lean enough to be perfectly still like my forehead? Im like michael sera in this picture level leanness
I'm having a bad day
>>77088275Were you the guy about a week or so ago asking for a manner in which you could do cardio that wouldn't bother your blisters?
>>77088359No. I've just silently endured and felt like blog posting while reapplying my plasters
>>77088296does the thing under your nipple feel harder than fat? is playing with your nipple painful?
>>77088356
>>77088371there are some things that feel harder than fat but no my nipples dont hurt
>>77088419>there are some things that feel harder than fatFmost likely gyno.there is a drug that works for some people. try it for ~4 months before doing the surgery.
>>77086858debating if I wanna make some eggs. I haven't ate today only had a hot coco
>>77088429i can't stand eggs anymore desu. idk if i'll be able to continue my weight loss journey.
>>77088430one positive thing about being autistic is I can eat the same food every day and not get sick of it.
Fatty ContestAngloSperg257.8
>>77088371>>77088419i just fondled my own tits and realised there's quite a bit of quite hard tissueit's over for me too bro, i guess i'll have to give some surgeon 5k to fix it
>Getting closer and closer to goal weight(70kg. I am 87kg currently)>Been going to the gym religiously since the start>thought getting visible abs was a pipe dream>today I had my very first abdominal muscle crampsFirst off: SHIT HURTS LIKE HELLSecond: Holy fuck they're there! THEY ARE THERE!!Summer, here I come!!(Loose skin will suck ass though, but hey. It's for my personal victory anyway)
>>77086858>start dieting last year>do work around the house>as a result, scale is buried under stuff for a few months>continue with diet without scale>can tell I'm losing weight because my clothes fit so much better, almost need to buy new belts (when I started, my belts were almost too small)>finally get scale out today>weight myself>exact same weight as last time I weighed myself months ago>don't exercise regularly, so no muh water weight or muh muscle growth copes make senseNgl it's pretty funny, but can someone explain what the fuck happened? Did the jews trick me again?
>>77088371>>77088427>>77088453Good news bros I just fondled my tits and I don't have gyno but my tits are so luscious now my dick is hard.
>>77088460What weight did you start with? If it wasn't too bad you could get away without any loose skin
>>77088497138kg..I know.. I am fucked when it comes to loose skin most likely.But it's better than being fucking fat
>>770884741) Your weight varies a lot during a day 2) scales have large variance between them and shouldn't be taken as truly accurate unlike proper measurement like DEXA scan 3) If your old cloths are getting too large for you, you clearly have lost lot of bodyfat. This is why measuring your waist circumference with tape is much more accurate representation for fat loss compared to using scale
You did remember to have a maintenance week or two every few months on your diet, right anon?
>>77088519I just finished the first week back on the cut after 12 weeks on and 1 week off
>>77088504Do you have loose skin now that you're at 87kg? Also what's your height and current waist circumference?
do i really have to weigh myself every day?
>>77088519Just finished my nine month maintenance break. Back on the grind.
>>77088640only if you have no idea if what your maintenance calories are or if you are eating below maintenance
Fatty contestSub100113kg
I guess I'm gonna start tracking my calories because I just binge eat at night.
>>77088747Maybe don't do that
I was eating exactly my calorie target for six weeks. Now tonight I was invited to eat self made burgers at someone's home. I was preparing the entire day making my meals smaller so that one burger would fit later in the day.When I saw the burger buns on the table I was relieved. They were tiny, like 1.5 eggs large in volume maybe and the patties were tiny as well, like an Oreo. I thought thank god I'll get away with eating one tiny burger stuffed with a lot of veggies so that it looks large. But I already saw that there was one single larger patty on the tray that was on the table. After we ate the first burger it was revealed by the host that there are much larger patties with cheese on top ready to eat and they were brought in together with huge buns and I was asked right away to take one - since I did not want to be impolite I ate a large burger as well. I calculated later at home and I'm over 600 cal over target. Some are just destined to never make it
>>77088757I usually don't but I starving last night and ate a whole container of chicken salad.
>>77088275Change socks every time before and after you walk. Socks must be as dry as possible during walking and after as well, so there is no moisture build up and feet can dry. Also use a thin sock directly under your regular sock. Tie shoes a bit less tight near the ankle. These things helped me walk blister free
>>77087630According to Macadam, It takes me 1 hour to do 11k steps when I go for a jog. The rest accumulates over 8h at work. If I spend the entire shift picking with an MHE then it can easily reach 30¬40k. If I'm sent to loading where I drive around a LLOP then it usually reaches 20¬25k. I'm having a day off tomorrow so I'll probably go for 2h of jogging.
>>77088774>done in by 600 caloriesdamn that's a fragile existence
>>77088774It's over, time to binge 5 large pizzas.
>>77088774hit some cardio for an hr
>>77088519whats the benefit of this tho?
I could 1v1 any of you in a fatty fight
>>77088774so you went from 1500kcal to 2100 kcal for 1 day?oh no whatever shall you do
>pants fit snugly several weeks ago>spend 3 weeks moving to new place, being busy, lifting heavy boxes and doing other general moving stuff>now need to pull up pants a lot even with a beltFeels good. My scale has been lost in the move for a bit, I oughta fish that thing out and weigh myself tomorrow morning
I am going to be shitting my GUTS out tomorrow, fuck.
>>77088846Metabolism and hormone reset.
I will not eat tomorrow, i will sleepmaxx instead.
>96kg for a whole month plateau (182cm tall 35%bf)>previously 103kg sendentary>BW workout till failure everytime (can't even do a pushup cleanly and have to knee pushup till failure then squat till failure)>make sure to eat 130g protein everyday>always hit 2000kcal (TDEE is 2400)>still cant lose weightI count every fucking molecule of oil and measure everything. I even count garlic for fucks sake.
>>77088907Eat less then you fat shit.
>>770889072000kcal is a lot bro
I am 173cm, 86kg, 23% body fat, I started going to the gym a month ago 4-5 times a week and I ideally want to lose 1kg per week. Is 2 scoops of protein with milk and a scoop with water fine? I currently take 2 with milk but I can't seem to be able to hit the 150g protein goal, I am usually at around 120g and I don't feel like eating more than a protein rich meal per day either. Also whey protein looks like the cheapest way to do itAlso what the fuck about the tdee AIs give me, it's around 2700-2800 calories and that I should eat around 1700 calories if I want to lose 1kg per week, isn't 2700 calories too much in the first place?
>>77088909>>77088910How to reach that much protein then?
>>77088915Chicken Breast - 100g - 130 kcals and 28g of Protein.So 400g = 28x4 = 112g of protein
>>77088915I reach 160g protein while eating 900kcal a day bro. You do it buy cutting the shit that isn't protein.
>>77088877Y tho?
>>77088919What do you eat?
>>77088920Binge ate while on Mounjaro
>Getting protein is le hardI swear some people are just retarded.
>>77088907>2000kcals to get 130g of proteinwtf are you eating? I bet it's 90% carb slop.
>>77088922Sorry to hear that brother. Shit that shit out and get back on it
>>77088921I'm on PSMF where I aim for under 20g of fat and carbs, and just eat protein and fiber-rich low-cal veggies to feel full.I eat like 4 meals a day, and this is all the variety I get:Trimmed chicken breast, oil spray in pan. Rarely pork tenderloin. Side dish is pickled cauliflower, pickles or beet slices. Whatever meat you eat, do a 5% salt wet brine for like 2-4 hours.Pureed soup, half cauliflower/broccoli/celery and other aromatics, half shredded chicken.Sliced smoked pork, you want something that says "100g made from 170g of pork!" Or something. Get something without fat or easily trimmable fat, usually ~30g protein per 100g.Skyr yogurt mixed with protein powder and psyllium husks.A can of mackerel fillets, well drained of oil and even patted down sometimes, not the best since it's a bit oily but it's an easy 20g of protein.Occasionally a lean fish, I get some nice hake fillets locally, has nice macros.Repeat day after day, been doing it for more than 2 months.
>>77088915whey and egg whites
>>77088913Prolly like 2200-2300 more like. Get 130g protein per day if you do no training and 180g if you do.
>>77088915
>>77088949>180gHow much chicken do I have to eat for that?Isn't 150g enough? It's like 2.2g per lean kgLike am I really going to see a difference between 150g and 180g? I go to the gym 4-5 times a week
there's chocolate milk in the fridge that I want badly but if I have it I will go over my calories with dinner
I'm beginning to think I'm not allowed to go under 268lbsThis is where I plateaued at last year and now I'm right back here
>>77088981how tall r u
>2 weeks at 1400 cals>somehow heavierThis isn't my first rodeo so I understand the water weight/consistent weigh-in conditions but seeing negative progress still hurt my feefees.
>>770889835'10"
>>77088985thats not too bad
>>77088973have the milk and skip dinnerthank god these captchas went back to normal
>>77088981Eat less, stop making excuses.
>>77089010I'm eating 1600 calories a day, way under my TDEEPlus hitting the gym 5 days and getting 160g of proteinOnly thing I can think is it's the creatine
>>77089014You're either lying or not counting your calories correctly. You aren't 'stuck' at 268lbs at 5ft10. You're obese.
>>77089019Sorry bro but you're wrong. Counted them exactly and accurately.I am just straight up stuck.
>>77089014you arent going hard enough in the gym
>>77089033I'm wrong? You;re the obese midget who can't get below 268lbs lmao. Stay fat retard.
Is anyone here actually succeeding at their weight loss on a week by week basis or is everyone in a perpetual stall?
>>77089036Dunno how much harder I can go. Doing an hour incline walk at a brisk walk on Monday/Wednesday and the rest of the weekdays I'm doing a PPL split with progressive overload. I leave the gym every visit with my shirt completely drenched in sweat.>>77089039I know being wrong makes you mad little bro but sometimes we've got to accept the truth, you don't know it all after all and that's okay. We don't blame you and we're not mad at you.
>>77089047Imagine being an obese midget and trying to talk down to people. You are peak ngmi.
>>77089047do cardio every day
>>77089041Just starting and in 10 days I go from 150 to 147 kg.
day 46...
>>77089041i weigh myself every other week :) works for me
Thoughts on my work lunch?
Fatty Contestketoskelly125.4 pounds>ate 2,500 calories in one day after a week @ 1000kcal/d>gained 3 pounds
just ate 3 eggs I got 50 calories to spare for the day. Just gotta not eat any more today.
>>77089067You lose a lot of water weight when you first start a diet, stalls kick in when you’ve been in your diet for a while and your bodies holding on to water, especially if you start working outEventually it all drops though when your body flushes all the water, people get too impatient. A stall lasting a week or two isn’t bad, if it lasts a month its worth figuring out whats going on
>>77089041I finally got to 236 yesterday when I was stuck at 240 for weeks.
Fatty ContestCaptainPlanet108.1kgMy power tower came today, time to show that girl who dumped me what she's missing out on. Though I'm kinda hoping the massive back I'm going to start building will have her crawling back to me.I picture in the mirror the man I want to become, and that man is Leonidas from Record of Ragnarok.
>>77089041I hit a new low yesterday at 172
>>77089041I'm doing well so far.Very long way to go, but here's my current graph.
>>77089041I was hovering around the 110-112kg since Christmas because of various holidays. Have consistently been losing weight again since the start of Feb now that things are back to normal.
>>77088913>>77088949Decided to try to increase to 180g of protein to get the most out of the gym
>>77089041My weekly average weight is still dropping, though the speed has slowed down the more I lost. I’m losing maybe half a kilo per week now at most with 3kg left to lose.
got some low calorie lemonade to hold me off tonight boys
>drinking his calories
>>77089307I just want something besides water to drink. It's 5 calories
>>77089014at 268 lbs, eating 1600 calories would see you losing lots of weight fast. That's not happening? you're not eating 1600 calories. On top you claim to be eating 160g of protein, for all that protein the thermic effect is 20-30%.
>>77089120eggs overcooked
I'm at my calorie limit but I'm starving. I want to eat reeeeeeeeeeeeeeeeeeeeeee
Anyone else's body seem to follow a sort of cycle with how the weight goes down?Throughout the week, I'll see small fluctuations, then once Sunday rolls around, the weight I expected to lose from my deficit is actually lost.Coincidence?
>>77089354>Coincidence?Godly blessing. You should go to church to thank Him for the numbers.
>>77089368You're so right, anon.He has seen my work to return my body back to what He envisioned.
Fatty ContestIgnatiusJReilly220lbsRIP
today is the fourth day of going back to low carbs/keto. i usually fuck up this day. wish me luck!
>>77088981>>77089014it could be water retention due to creatine. do you track fat pinches and thigh, hip, waist and neck circumferences?try some meme diets. fasting imo.
>>77089041your perception is skewed because the ones that are stalling will be the ones complaining.check the graphs on the fatty contest.
>>77089041it is based on my stress level.I quit my job last month, and the weight loss has been great.
I love diet food
>>77089568looks raw
>>77089568Wtf iS that
>>77089592it's seared, it is raw on the inside, it's supposed to be >>77089593300g of Ahi tuna on top of 500g of beets and onions
I forgot to workout, but I also forgot to eat dinner.
>>77089597Be careful with mercury
>>77088093Right, this makes sense, but every doctor will say losing weight can give you stretch marks.
>>77088180I'm utterly shocked you look pregnant. Genuinely. Start adding in raw fruit, mixed green salad with actual spinach and baby greens, and shredded cabbage salad. Hell, drink MOAR WATAH too.
>>77088474Check your body fat. You may have been lying to yourself, if you aren't actively trying to recomp its doubtful you did
>>77088981You can do it. This is not your fate.
I got my power tower all assembled. Happy to say, and somewhat amazed desu, that at about 109kg I can do about a 15 second support hold, and a 5-10 second dead hang.
>>77088996Are you high? He could lose 100lbs and STILL have fat to lose.
>>77089047Just eat less. Just eat less. Just. Eat. Less. You are not magic. You are not performing fatsosynthesis. Just eat less. If you must, use a food scale, but you're so fat you should be losing weight just by cutting out calorie'd drinks alone.
>>77089568Get a darker sear next time, get a toasted sesame grinder, but looks good
>>77089649Not bad, keep trying every day
>>77089659I've got it right next to the door to my room, so every time I walk past it I'm going to try and do either a dead hang/lift, or a support hold/dip.Gonna be an absolute unit.Also got a bargain on the power tower. Paid $110 for it, but they left a single M8 bolt out of the pack, which I was able to replace for $0.75, but Amazon gave me a $60 credit in return.
>>77089604I did a quick workout but I'm still gonna skip dinner.
>>77088519my two week break turned into 2 monthsI'm back on it though, and my muscles look less deflated
>>77089039>>77089049Midget at 5’10 fml has the height scaling shifted again?
>>77088519No, that's fucking retarded.Maintenance starts this Summer when i hit my goal weight. Then in Fall its time to Bulk.
In the previous thread, someone posted a comment along the lines of, "When people face problems with answers that are both demanding and simple, they instinctually attempt to make the solution more complicated than it has to be, to avoid taking the uncomfortable steps needed, however short they may be."It didn't mean much to you, to explain why some people come up with bizarre ways to explain their lack of progress, but it resonated deeply with me and shook me to my core. I'm not fat. I don't even know why I was in that thread that night. But that comment led me sign up for rehab tomorrow noon. Thank you.
I think I'm starting to see strength gains from my weight lifting after a few weeks of dialing in my form and sets.
>>77089719>t. the anon who made that shitpost
Fatfuck here. I have been lifting for about 6 weeks now (following stronglifts 5x5 program) 3 times a week and I'm also taking ~8000 steps walks 2-3 times a week. My caloric intake is probably around 1500-1700kcal a day, I'm not logging it but I'm on Ozempic for diabetes so I can't really eat that much anyway. Other than the ~1 hour lifting/walk I do every day I'm pretty much just sitting down. My weight during this time has gone from 111 to 113, so I've actually gained weight when I want to lose weight. I feel like I've gained muscle though so I'm not too mad about it. Just wondering if I should keep at it and expect to lose weight when some initial muscle gain process has happened or if I should change what I do? Any tips fitbros?
>>77089782>I feel like I've gained muscle thoughthis is the most likely case if you've never lifted before. i suggest tracking your waist and neck if you don't want to track weight.>111>diabeteshow the fuck did you manage this?
>>77089801It's 111kgs. I used to be 150kg about 15 years ago and then slowly but steady got down to 105kg a few years ago, and then back up to 125kg and then diabetes (probably had it for a while when I got diagnosed, not seen a doctor for 20+ years) and now I'm down to 111kg. The ride never ends.
Lost 8 kilos 2 months ago on keto.Introduced some carbs to my diet and only lost 3 kilos last month. Well I never knew how bad carbs were, its no joke.
>>77089809i realized it's KG but you being 150kg for a long while and not testing for the beetus explains it.111kg by itself isn't really a lot.
>>77088774You could have literally just said I just ate a burger.
>>77088973You could invest in some sugar free nesquik and unsweetened plant milk. You could get away with a 70 calorie glass of rich chocolate milk plus it'll have vitamins.
>>77089033Are you weighing your foods or are you going by the package nutritional information?Labels are FDA allowed to be up to 20% off.
Fatty ContestHedonisticFucker87.2 kgCaught a nasty virus last week and couldn't properly eat for a couple days, but also not go to the gym or go out and do much of anything the whole week. Getting back to the grind today.
Reminder that pushing yourself really hard in the gym leads to inflammation which makes your body retain a lot do waterThe scale is a useless lying nigger, if you are in a deficit you WILL lose fat
>>77089710He's mad at a troll and trolling back.
>>77088972If you're on a cut it's probably necessary to minimize muscle loss.
>>77088052It maximizes fat loss but doesn't minimize muscle loss, so it's average for a fad diet.
>>77087953Hey anon, you seem knowledgeable. Know any good excersizes for upper abs and obliques to do with bench, weights and a pull up bar?
Fatty ContestPeakedIn201095.0kg
>>77086858Are there any websites that can generate simple meals that hit all nutrient needs based on the data entered?I'd like to have 2 meals a day that are complete nutritionally and fit within certain parameters.
>>77089120zogchow
>>77089981Literally llm’s (deepseek, chatgpt, qwin etc) will do that for you
Been working out 2 to 3 times every day with structured lifting plan lately. Logging every gym workout. Every run. Eating 3k calories but not gaining weight. No food anxieties lately, feel like a furnace. This is epic.
Need a bit of advice. So walking to the store for 5 minutes and being gassed on the verge of passing out sucks.What are some strictly at home exercises I can do in a small space to increase my stamina? >just take walks outsideCan't do that currently, that's why I wanna know if there is anything to do like that at home. Thanks.
>>77090006walking indoor
>>77090006jumping rope, but it sounds like you are too fat for thatkettlebell swings with a light weightbut I'd start by walking on a threadmill, you can even watch movies or whatever while you do it
>>77089963Russian twists
>>77090006Just out of curiousity, why can't you walk outside?
>>77090006Grab a cheap one of these and put it under your desk or sit on the chair and use it. It'll allow you to build up your cardio stamina at your own pace.
>>77090006under-desk elliptical if you don't have space for a real one
>>77090006goon
I can't afford to get on GLP-1s so for the past week I've been placebo-ing myself into thinking I'm taking one.>pretend like the iron supplement I take in the morning is a fat fuck pill>"wow, I really should drink more water now that I take this treatment">"I'm not hungry at all despite not eating all day, it must be working">"it's evening already? yeah I should eat slightly, not too much because of delayed gastric emptying"It's been a week on 500 calories a day and I genuinely feel fine, it's retarded but works
>>77090072>anon discovers the wonders of placebokeep at it and you'll soon realize that you don't even need the drug to achieve your goal
>>77090072this but literally
>Weigh myself each monday>Lost 0.3kg last monday even though I did my best the week before..>This week I didn't try too hard, but still kept a deficit>lost 2.6kg this week¿Qué pasa?Wtf body, why are you so weird?I mean, I'll take the W but I don't get it??
>>77090072>yeah I should eat slightly, not too much because of delayed gastric emptyingthe rest of the post is fine but you can always tell a pseud by the overexplaining lol
>>77090182
>>77088179>run your foid through AI>foid>AI shillkek
>>77090182That is the point though? Make up a story to trick your brain.
Guys I weighed myself today and got 122.5kg. Started the year with 130kg+. Very proud of myself
>>77088935NTA but thank you for the breakdown of what you eat.>>77090000I don't trust LLMs to not hallucinate/make up data and info randomly when needed.
>>77090226good job anon, keep it up
I had a (planned)cheat weekend after a 4 week long strict diet and I didn't enjoy it at all beyond the first meal. I wasn't even planning to binge or anything, just eat full calorie varied meals for a break from the monotony and I couldn't because I was full all the time. I have like half the food I bought left. I will continue with my plan of doing 6 uninterrupted weeks next followed by two uninterrupted months, but maybe having a cheat meal once a week or two is the better approach after all.
>>77090226Good work!>>77090274That's great anon. Means you've finally broken the immediate cycle. Just move ahead and never force yourself to "cheat" just because you planned it if you're not feeling it.
I've gotta start cutting out food and go back to OMAD... How do I avoid making too much dinner and binge eating and avoid buying breakfast foods I like?
>>77089041Me.PSMF is gigantic bitch, but I've been losing 1.5cm from waist and around ~1kg per week on average. So many people ITT obsess far too much over how much they weight instead of making sure they are actually eating at deficit, getting their fat asses up and moving and sleeping properly.
Fatty ContestSpicyMcHaggis110.6kg
>>77087774
>>77090371Post body or larp you fat shit
Fatty ContestMostowskiCollapse122.5kg193cm
>>77090371Been over a year, how's the weight?
>>77090380You first>>77090425Im down 50lbs, but stuck between 215-220. Valentine weekend and birthday weekend in one so I cheated more than usual.
>>77090477>>77090477>>77090477>>77090477
>>77089839I really need this to be true because I started doing full body 3x and my weight has been stalled since the 1st of the month but I've been drinking a lot more water. I'm supposed to be losing 2 pounds a week
>>77090072That's not how the placebo effect works.
>>77090188See>>77090633
>>77089963i have not unlocked abs knowledge yet. the one tip i can confidently give is to make sure you're feeling the abs contracting while doing any exercise and to look for what you're doing wrong if you can't feel it while contracting. this advice goes for every muscle not just abs.the other tip is to suck in your lower abs (around the navel) with each rep to train the transversus abdominis which sits deep under the six pack.take the rest of the post with a giant grain of salt.>upper abscrunch but suck in your gut before each rep and stop when your shoulder blades are off the ground. actively squeeze your abs each rep.you shouldn't be able to do a lot of those. if you can do a lot of them, idk what upper abs exercise is for you.https://www.youtube.com/watch?v=zkQWXbAP9l0&t=84>obliquesi am currently trying to get into russian twists. slow and with a stop at each side. do them with weights if no weights are too easy. you'll need to look up videos about it because its range of motion should be very low. you only need to move your arms not your whole body. your back should be straight and chest squarely forward at all times.if you can get your hands on a resistance band, tie it to the pull up bar and crunch away in front of the bar or on your knees.https://fitnessvolt.com/band-standing-crunch/for obliques, stand with your face and body parallel to the pull up bar, hold the resistance band with your arms extended and step away from the pull up bar. >9.) BANDED CAULDRONhttps://learn.athleanx.com/articles/abs-for-men/how-to-target-the-obliques-10-best-exercisesif those exercises are too easy for you, try leg raises and twisting leg raises. i feel this is the ultimate ab exercise. i can't do a single rep of it. i'm hoping that i'm just too fat for it with my 28 BMI. the easier version is knee raises. it's on the same link:>7.) CORKSCREW TWISThttps://learn.athleanx.com/articles/abs-for-men/how-to-target-the-obliques-10-best-exercises
>>77090006Lunge walk in zone 2 across the room in a straight line, turn, lunge walk back. Zone 2 cue is to breathe through your nose at all times. If too easy, lunge deeper, if too hard lunge higher or just walk a few steps until breathing is easy again then lunge walk again. You can also buy a cheap heart rate tracker to see your pulse in real time so you don't need to watch the breathing cue. You can also mix in body weight squats (even harder than lunges) or jump rope (much harder) for variety as soon as you can do them. Do this for about 3-6 hours per week for noticeable improvement
