How can i cure the damage i have done to my body.>Sat at computer for 13 hours a day, never walked got neck, back, shoulder problems.>Gained 100 pounds, now 300 pounds and struggle with appetite>Fat all over, will probably get stretch marks. >Small umbilical hernia in belly button so probably cannot workout?How can i reverse the damage and become a slayer? i was thinking of doing 2,000 calorie per day and 6-10K steps per day. my tdee is 2,760 calories per day. thoughts? how to battle hunger?Goal:>6,10k steps per day>vitamins, >Breakfast: oats + protien powder + chia seeds>Lunch: rice, brocolli, chicken>Dinner: same as lunchwill this transform me? should i work out too and just say fuck this hernia and become chad? how can i reverse the damage before i kill myself.
>>77163360>How can i cure the damage i have done to my body.one day at a time fren
>>77163360Fast
>>77163364thanks fren, how do i begin my day
>>77163360If you try to go from zero to hero with diet and exercise the likeliness you given up are high. You need a regimen you can follow long term.
Fast
>>77163367What I mean is : I’d just start eating less calories, and see off you stick with it first
>>77163365>>77163369fasting too hard.>>77163367>>77163372im already eating 2,500 per day
>>77163373Why not strength training instead of walking? You’d keep and build muscle while losing fat, you would look better faster if that’s what’s you care about. Walking and losing weight is good for your health but best body you can hope for is skinny
>>77163406i have a small umbilical hernia though.
Walking is the best for cutting. Definitely get used to walking, shit is so cash.
>>77163360I did something like this when getting started. Mine was a shitty used recumbent bike and even shittier laptop because poorfag. I whish I had had a treadmill, but they are heavy as fuck to move even though you can usually find used one cheap. But I pretty quickly got to 2 hours a day, two hours I would have spent dicking around watching youtube.Though diet is the most important thing. And the key there is to get to the point where you eat ONLY at scheduled meal times, then control what you eat at those meals. Good luck anon.
>>77163441forgot pic
>>77163439true>>77163441>>77163444damn thats a good idea. thats a solid setup i might get a setup similar to this.
>>77163360whatever you do please avoid barbell training until you've regained mobility, coordination, and strength don't count calories, just stop eating processed shit you didn't cook yourself find some mobility training programs and follow them
On fasting, I didn't have much success per se, but I found a few occasional 72hr fasts got me comfortable with being hungry sometimes. This helped me get comfortable only eating at meal times. When I got that down, I reduced the amount at meals.
>>77163427Is it reversible somehow?
>>77163360Start withLift twice a week54k steps a week (10k 3 days 6k the rest)Limit all intoxicants to 1 day if thatIf you use nicotine try to go off it one day a week.Do something for your living arrangements everyday ie (toilet, tile floors, carpet, sink, windows, counters, desk/drawers/cabinets, stove ect)Start first thing in the morning. It lot easier to do this stuff if your day has a kind of momentum to it. Once you're pacified it's a lot harder.
>>77163360I am in a similar position so thank you for asking this question. I also find it difficult to build muscle. I am in my forties though.
>>77163456okay i won't do that. >>77163458too hard.>>77163468maybe its very small not even visible unless i lift my stomach up, dr said no point even having surgery on it. >>77163473can i lift with small umbilical hernia though? i will try that. also what is this? >Do something for your living arrangements everyday ie (toilet, tile floors, carpet, sink, windows, counters, desk/drawers/cabinets, stove ect)>>77163475we got this man, don't worry just work hard and we got this.
>>77163360-exercise is only a bonus for weight loss, don't rely on it. have to not eat.-you'll get tired of broccoli within a week-some proteins are more filling than most food, like casein in (low fat) cottage cheese-2000 is a little high if you want steady loss and 1600 is usually doable. 4 mcd daily doubles is about 1600 and pretty good.
>>77163496so much is wrong with this boss.-my tdee is 2,760 per day, 1600 is far too low.-i can literally walk 6,000 steps and burn more than that eating 2,000 per day.
>>77163534>1600 is far too low.Says the fat guy, and no it isn't.>-i can literally walk 6,000 steps and burn more than that eating 2,000 per day.Won't even get you one third the way, but you do you (Stay the same weight forever).Sorry for trying to help shit for brains.
>>77163561im literally eating -700 deficit and burning 500 calories nigger, how fucking low do you want me to go?
>>77163568You're fine if your number are correct and you keep it up. Keep doing reality checks on your numbers though because people tend to over estimate calories out and under estimate calories in. This is a long term task.
>>77163573how much calories do you think i should eat?
>>77163568>im literally eating -700 deficit and burning 500 calories nigger, how fucking low do you want me to go?I think I did 1200 for at least several days when doing 7+ hours cardio a week as a large frame male. People fast which is 0 and the difference between 0 and 1600 is huge physiologically. 1600 and 2000 is nothing, except an extra pound of fat burned per week.
>>77163578At 300lbs your tdee will be about 2700 cal, 2000 is pretty good if you stick to it. More is more, but its all pointless if you quit or "cheat" every other day. If you git gut at cooking, it should be easy to make meals that keep you satisfied with that calorie budget. I really like sweet potato with pic rel. And as you said in op lean meats and veggies are the standard, be wary of cooking fats; baring other health issues more salt is better than more fat (also pic rel) on the weight loss front..
>>77163579I can't handle eating so little though i always binge eat and fuck up weeks of work.>>77163582thats true, that is why i am trying to eat more not less and walk more. bad strategy?
>>771635982000 calories combined with plenty of walking is where to start. Stick to both and after you have dropped in weight a bit, decide what to do next. Ask a doc about the hernia in the meantime because it would be nice to have strength training as one of your options.
>>77163606okay i will try that how many steps per day should i get on top of eating 2,000 per day daily? also how do i deal with the hunger / cravings.
eat less and exercise, at that size the weight will almost melt off. after 2 years you might look normie tier and another 2 years after that you might look decent
>>77163613what about loose skin though.
>>77163485>too hard.It increases HGH and lowers inflammation, both of which will help with your shoulder and back problems.It's the fastest way to lose weight, do you want to suffer longer with a small deficit?It cannibalizes the damaged cells and cancers growing inside you from your shitty lifestyle.
>>77163619i will end up binge eating tried it before.
>>77163622Doesn't matter.You can binge every day ONCE a day and you'll still lose weight + the rest of the benefits. This is called OMAD and I can vouch for it myself.I had a nice big full course meal, with a soda, mind you, and I lost weight. Weeks later I got in my old suit for the event, pigged out ALL DAY and didn't gain a gram when I weighed myself the next day.No, you won't be able to eat the same calories in one sitting because it's not what got you here and you're not a competitive eater.>yeah well I can try really hard to!Just be reasonable, I had dessert and soda in my OMAD and it worked, you'd have to go out of your way to fuck up.There's other fasting methods too.It's the fastest and most motivating when you look at the progress. It's the most forgiving when you screw up because the deficit is huge. If you binge after a doing a small deficit you're back to square one.
>>77163660how do you do that? like how many hours after waking do you eat? how do you deal with the hunger for it?
>>77163734Would be best right in the middle of the day, so you're not hungry for too many waking hours.>how do you deal with the hunger for it?You can try green tea and an electrolyte supplement, strongly recommend electrolytes, but you'll still have to tolerate some hunger, there's no getting around it for weight loss.Fasting regulates hormones in a way that makes it easier to tolerate than small caloric deficits, look up a Jason Fung to explain it better. You also reach the goal faster which is less suffering.It's also very motivating when you see the quick progress on the scale.
>>77163762how many calories should i eat for my one meal a day? also i work random hours though, so might be tough say i wake up at 8 when would you eat? like how many hours after waking?
>>77163769>how many calories should i eat for my one meal a day?Don't even count them, I didn't. Have a nice big full course meal with plenty of protein.Don't go crazy, don't try to prove the method wrong by drinking melted ice cream or something, but like I said, I enjoyed desserts and soda. If your diet is cleaner, all the better and quicker progress.>say i wake up at 8 when would you eat? like how many hours after waking?6-8 hours, but I was never a breakfast person, you might have to ease into it if you are.
>>77163784bruh you under estimate how much shit i can eat, keep in mind im 300 pounds kek. yeah im always eating when i wake up within the hour. there is no way it works without counting though. how is it supposed to make you lose weight if you don't count?
>>77163360>i was thinking ofThis is your problemIf you stopped THINKING and started ACTUALLY DOING SOMETHING you would be on the right pathInstead you'll think your way to 400lbDO SOMETHINGKEEP DOING SOMETHINGDO MORE THINGDO SOME THING SLIGHTLY BETTERCONTINUE UNTIL SUCCESS
>>77163360Brother I've been where you're at and the best advice I can give you is to keep track of what works, try new things if something doesn't work. Your starter meal plan is fine, I've done exactly that before and it works. If it gets old after awhile experiment with spices. The journey is never easy, but it does get easier.
>>77163790>bruh you under estimate how much shit i can eat, keep in mind im 300 pounds kek.No doubt your OMAD will be bigger than a smaller person's, but it won't be the size of what you've been consuming to get to your current state, the meals and snacking. It'll still be a massive deficit, 2/3s or more.>there is no way it works without counting though.It does, that's what makes it great, you don't worry about it.
>>77163799that's facts i need to do something.>>77163804for sure bro, i'll keep trying new shit. i'll give the fasting a spin i think.>>77163808I am spectacle a little, since a 12 inch pizza i could easily murder 3 without being hungry that's like 10k calories alone.
>>77163360Unironically, this is where kung fu comes from.Monks were meditating so hard 1500 years ago their bodies went to shit. So they started doing exercises that imitated the movements of animals, farmers, blacksmiths, etc.Then some dude from Northern India came along and taught them some like yoga type meditation stuff.Then they had to fight off some fuckers trying to invade their temple.Mix all that together, let that stew for 1000 years in the minds of really clever people who constantly learn and improve their exercises, and piff paff poof you have pretty much the ultimate routine for physical maintenance.Start with this kind of shit, don't worry about how "well" or "badly" you do it, just try to get yourself to do it every day. You will improve very naturally: https://www.youtube.com/watch?v=5X-T6hyynCYOnce you're kind of familiar with it, start doing this every single day as well. Once you get used to how it makes you feel, you can't live without it: https://www.youtube.com/watch?v=QMc7NIW90AoGradually, start adding this kind of shit: https://www.youtube.com/watch?v=9f8zb_QKZEoThese should be enough to fix it. If you like it and want to progress even more, you can continue with stuff like:https://www.youtube.com/watch?v=O0l7iRMUKoghttps://www.youtube.com/watch?v=T-m7-ikRIYIhttps://www.youtube.com/watch?v=kuJoq4TGl3Y
>>77163817
>>77163817>>77163818now what the fuck is this chang?
>>77163813Ok but you don't eat 3 pizzas several times a day, you'd be even fatter, but if you did and went on to eat only 3 pizzas, you'd be at a 2/3 kcal deficit.3 pizzas are probably an occasional binge for you, hell you can probably fit them in too on occasion.But if you decide your big meal every day will be flour soaked in oil then you're going out of your way to make this not work.Give an example of what you eat daily, and how frequently you binge so I can give an example of your OMAD.
>>77163826Morning is usually 2 coffees, cream, sugar.breakfast would be, full 500gram bar of chocolatelunch two whole sandwiches, crisps and a slice of cakedinner, chips, pizza, and a couple of monster energies. it's usually like that and maybe some snacks at night like cheese or crisps.
>>77163360All of these things can be fixed. I used to have debilitating shoulder pain because I was a neet and spent every waking hour playing videogames.My shoulders feel perfect now and I can bench 3 plates.You need to start exercising and stretching.
>>77163836what exactly did you do? mine are fucked up so bad.
>>77163843StretchingRotator cuff exercises for internal/external rotation with very light weights or a resistance bandResistance band exercises such as band pull aparts. There are a wide range of them and you should try all of them out.And just lifting in general. Strengthening your body overall. Your shoulder pain can be caused by so many different things and its hard to pinpoint one exact cause. Just building a stronger body will automatically fix a lot of problems you have.I've done all of these things over the years and I can't say exactly what fixed my shoulders. You need to experiment and try different things or even see a physiotherapist.To start off, buy a light resistance band. You can get a set of them on amazon very cheap. I use a 15-35lb one right now but you can go even lighter than that, and look up resistance band prehab exercises on youtube.
>>77163857that's a great idea thank you how often do you do all the stretching, weights, bands and all of that?
>>771638653 or 4 times per week.
>>77163834Have your sandwiches, have your cake and/or chocolate, have your cheese.Then you're done. Have diet monsters.Crisps are pure shit, it's impossible to stop eating them, so just don't buy them.This looks like a pretty bad day, do you ever eat more protein rich meals?How often do you binge?
Just methmax bro. Weight will be gone fast. Or just normal speedmax. That works too.
>>77163869I'll do it thanks bro.>>77163872that's a good day kek, and i do but it's still hard to get protein in and chicken dry is very flavorless. i don't really know what food to eat desu.>>77163876based, but no.
>>77163882Your taste will change, you'll start enjoying even chicken breast. You can make sandwiches with it.Meat doesn't need to be dry or lean, pan fry it. Do you like full English/American breakfast? That's a high protein option. Whey shakes. Protein is very satiating, definitely add more of it.
>>77163609nigger start with like 30 minutes, i see a ton of people start the appalachian trail or pct as hamplanets and lose it all very fucking fast. I would suggest going on one of those if you just want to eliminate all your waste very fucking fast
>>77163890good point, you can have protein shake and chicken and other shit for your one meal a day? are you allowed any kind of drinks when you are not fasting?>>77163898okay boss i will try that.
>>77163919>good point, you can have protein shake and chicken and other shit for your one meal a day?Yes, but the point of OMAD is that it's not like a fad diet where you entirely depend on or deprive yourself of certain food.So you can have a nutritious meal with some indulgences like dessert, you can have your chicken in a sandwich with mayo, it still works.
>>77163919>are you allowed any kind of drinks when you are not fasting?Diet versions. Ideally you'd drink your coffee black.
>>77163930>>77163933awesome thanks anon do you have any resources on it or anything or is it that simple.
>>77163934Look up Jason Fung for an explanation on how it works.Would be cool to see a thread about your progress.
>>77163956how would you know its me and maybe in a few months time kek.
>>77163971>maybe in a few months time kek.Why so long, do it in a month. OMAD plus the walking, you'll have progress to talk about. Drop some alias we can look up.
>>77163985I'll use the alias 67omadder as a name. And true so just to summarize, 6, 10k steps per day and the one meal a day not too late not too early right? will post in a months time on progress here.
>>77163360Do you have visible stretch marks now? I was 110kg years ago, and the stretch marks that I have are the ones that I already had when I was fat. My stretch marks as the time passed started to blend more with my skin, I barely can see them now.
>>77163992>6, 10k steps per day and the one meal a day not too late not too early right?Yep.>will post in a months time on progress here.Alright, I'll be interested to read how it turns out.
>>77164012sweet will make a post sometime next month.
>>77163360I was in the same position - nearly - stopped all sport, gave up a physical job for the office and pilled on the fat.Got a treadmill and did an hour at incline every day.Weight training 5 times a week.Stuck to 2600 cal/day and prioritised quality protein, minimal fat/carbs. Went from 117kg / 258lb to 90kg / 198lb in 16 months.
>>77164026damn that's really fucking good congrats anon. 1 hour incline is crazy work, i would rather just walk normally for one hour.
>>77163360your goals are already a really good staring pointget comfortable moving daily and multiple times per daythen you can increase it and actually start working out>Lunch: rice, brocolli, chicken>Dinner: same as lunchnothing wrong per sebut unless you're an turbo autismo, you'll get boredalso try to actually understand your diet>why do I need to eat thisread into nutrition and calorie density / how to feel fullyou need to change your diet long term, like in for ever and for this to work you need to understand it and like the food you eat>thinking of doing 2,000 calorie per daynot impossible, but probably too low for startersyou can always go lower later when you get motivated by the initial progresshave you accurately measured your daily caloric intake?like measured EVERYTHING?usually there are some low hanging fruit (like cutting out soda & snacks)
>>77164031It counts as low impact cardio. So you're breathing deep but not out of breath.If you get your BPM right you burn off the glucose (mostly) in the first 30 mins, then you start to burn mostly fat. The weight just fell off me - but it ramps off and gets harder after that.Then it's just maintaining - now I alternate days treadmill/weights.
>>77164053>read into nutrition and calorie density / how to feel fullHow so what can i look up?>have you accurately measured your daily caloric intake?Yes i have a food scale and stuff.>>77164065Damn thats awesome anon, i feel like incline makes me more hungry though compared to regular walking did you find that?
>>77164117This is body modification. You're not starving yourself, just eating right, building muscle, burning fat.Added muscle needs more calories just to exist.I walk in the morning before breakfast.I do weights in the evening.Sometimes you'll feel hungry - drink some water.
>>77164153how much water that shit never works for me kek.
>>77164158Enough talk.Go for a walk or don't.
>>77163622You have the right mindset bro. Don't jump into any extreme dieting. Just start with eating healthier food so that you develop a craving for satisfying, filling, and healthy good. Your goal shouldn't be to lose weight as fast as possible. Your goal should be to make a complete lifestyle change where having an amazing body becomes a side effect of being a healthier person. This is what will stick long-term. Learning to cook and prepare your own healthy meals for the week will radically change your life. People don't talk enough about how having a healthier relationship with food by making it yourself is one of the biggest parts of being healthy and fit. All this autistic shit doesn't stick and isn't worth the psychological stress.
>>77163373Fasting is significantly easier for me personally than calorie counting. t. former 270 fatass, down to 200 mild fatass on my way down still. The first few times you do it its very difficult, but once you've done a few one day fasts it gets really easy, I have only very mild hunger on my fast days at all by the 5th or 6th day.I do alternate day fasting, where I totally fast one day, then eat whatever I want the next day. I kind of try to count calories, but it doesn't really matter, unless I eat twice my TDEE I'm losing weight. It got really easy for me once I got into the swing of things. Simply "don't eat" is a lot easier than autistically meassuring servings and tracking. I always ended up getting lazy and not counting something here or there and losing track, or cheating, or saying "eh I'll make it up tommorow" and binging. With a simple binary "don't eat", it's a lot easier mentally and a lot harder to cheat. It also gives you a ton of free time when you no longer have to worry about eating half your days.>>77164624I don't really fully agree with this, it works for slightly fat people, but if you're deathfat, extreme meassures are needed in the short term.You can't afford to be slow and reasonable until you're at least down to the low 30s bmi. You're doing in some cases unfixable damage every day to your kidneys, hormones, liver, ect. while you have a body like that. The difficult part is succesfully transitioning from extreme meassures to a long term sustainable one and not just rubber banding back to fatass habits when you take your foot off the gas. Once you get down to that level I agree with you 100%.
Yeah im thinking the one meal a day could work for me though, since i like to eat a lot of food in one sitting rather than smaller meals. >>77164624>>77164858is one meal a day count as fasting? will i get all the cancer killing effects eating one meal a day? or is that only for 24 hour fasts?
>>77165088What actually matters is the total calorie def, not what it "counts" as. As a fat ass, you have a lot more cancer risk to worry about just from being tubby than anything else. OMAD didn't work for me like alternate day did, but try it, if it works it works.
>>77165093too hard for my glutenous ass to do that.
>>77163360>stepsno. distance walked. steps are fake and gay.>more than 0 caloriesno>vitaminsonly electrolytesreport back when you have fasted your way down to 200lbs. until then you're banished to r/fitness with the rest of the hamplanets who can't improve at all
>>77165097worked on my machine
>>77165110kek get the fuck out of here.>>77165116machine?
disingenuous troll threadsad really
>>77163360cabbage souphttps://www.youtube.com/watch?v=3DxS-CIJFj8
>>77165374kek, i remember doing this shit a decade ago, worst experience of my life.
>>77164858>Simply "don't eat" is a lot easier than autistically meassuring servings and tracking. I always ended up getting lazy and not counting something here or there and losing track, or cheating, or saying "eh I'll make it up tommorow" and binging. With a simple binary "don't eat", it's a lot easier mentally and a lot harder to cheat.Well put, very true.
>>77165902Nonsense - if you starve yourself you lose muscle at the same time - AND you'll feel shitty all the time you're doing it.Eating properly and exercise is better - and you'll look and feel better while you're doing it.And much less likely to rebound after.
>>77164624>Your goal should be to make a complete lifestyle change where having an amazing body becomes a side effect of being a healthier person. This is what will stick long-term.>Learning to cook and prepare your own healthy meals for the week will radically change your life. People don't talk enough about how having a healthier relationship with food by making it yourself isDo you have any idea how unappealing this sounds to a fat person?Guy is imagining spending the rest of his finite time on earth cooking a weeks worth of bland food he won't enjoy.
>>77163534Lol you will never lose weight. Get on GLPs or I guarantee you'll never lose weight
>>77166220>Lol you will never lose weight.opinion
>>77166220yea this nigga is spiritually fat
>>77166306>>77166220yeah because i really want the omezer face kek.
>>77163366stretching
>>77166108>guy posts his experience>Nonsense -uh ok
>>77163360You could always kys.
>>77166441That's right. Starving or skipping meals does nothing and you feel like shit.
>>77168487Worked for me and that guy. Are we lying?Is this all a conspiracy of Big Nothing?
OP is another learned helplessness faggot who is not actually here for help. Probably posts similar threads every week.
>>77170072How much weight did you lose?Did you regain it all within a year?
>>77170104About 35lbs in 3 months, gained back 5.
Check back in 9 months
>>77163360When I was working 50+ I'd just do bench for low reps and weighted pull-ups since they're low effort. Save higher surplus days for when you can do an all out session. Idk about the hernia low weight legs and take it easy on anything that you brace your core with and develop new lifting techniques. Don't overdo the deficit or your hormones will be trash and fat will turn more to loose skin. Don't skimp on carbs just lift upper body a lot so it turns to muscle I mean I gain muscle when I cut so.
>>77171727i asked my dr it said it should be okay for me to lift, if i don't go crazy with stupid weights.
I have a friend who is in a real similar situation, hernia included. He's lost about 35lbs this year by cutting out alcohol and only eating one meal a day.
>>77172230that's fucking awesome.
