>Who is /fat/ for?For Beach Bloatlords 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://old.reddit.com/r/loseit/wiki/faqPrevious: >>77222988
177cm and 76kg but i have tons of love handles and i have zero definition and i would guess im around 22%. I lift 4-5 times a week and i do 10k steps every single day so i would say that my diet is my problem. I was tracking for the last 3 months and i average 2800 calories and my weight was staying the same. Does this mean i should start with 2k calories or should i go even lower and get this shit done with? Is so frustrating because im doing the work but i can't be living like this. Any tips?
>>77227805You need to build more muscle, have you checked your test levels?
would i be retarded to not just buy my own reta from china instead of going to a clinic to buy tirz shots for way more money?I feel like the dosing and mixing is such a big deal am i just being autistic?
>>77227808>You need to build more muscleI already bench 100kg and i did ohp 60kg x 6 reps today so im not weak, i lift more than the average gym goer, also with clothes i look big.>test levelsto be honest no, i'm 33 years old and my morning wood is not how it used to be and im kinda stressed with work and life in general lately. Is posting progress pics here allowed?
>>77227819I'm no specialist, but if you eat well, lift well and looks to have 22% body fat, you either lacks sleep or have low test.
Is insulin resistance the final villain?
>>77227836>zero sugar soda, eggs, fruit, cereal, frozen meals; hot pockets, pizza rolls, frozen pizza, breaded chicken. And fast food every now and then.Let me guess: 90% of what you eat is processed, 80% ultra-processed? Malnutrition propably. Eating goyslop 24/7 makes you the preferred customer of dr. Goldbergs'.
>>77227875Seem to be several types of Alzheimers, so yes.
>>77227892Yeah man I get it, I plan to focus on nutrition more once I lose some more weight.cico, even if those calories are slop.
>>77227914Yeah, cico... but processing destroys nutrition, micros. You could be anemic even without knowing about it. Or worse.
>>77227914Doing CICO with slop will not do you much good.
Stop eating toxic green vegetables. Eat more vanilla ice cream, orange juice, white sugar.
getting some wasabi peanuts
Starting a 4 week fast to lose weight before vacation, what am I in for?
>>77227945Like a 4 week long complete fast, Barbieri style?
>>77227812some anons report doing this. i'n surd there are forums with people who specifically do this too.it all depends on your risk:money saving tolerance.
>>77227875>just don't eat carbs lmao
>>77227812In my experience, substances from China are of higher quality than those you get legitimally in the US, as long as you buy from good sources on China.
>>77227929Don't forget daily three quarts of bourbon
>>77227924but you have to take in account that im coming from a starting point of already being unhealthy. any change is good for me. its too difficult to juggle a deficit with tracking everything and then with eating right (which no one here can even agree on what is good or bad to eat on a diet anyways) >anemicnever heard of an obese anemic >>77227928the scale going down doesnt count as doing good?
>>77227959Yes
>>77227911no im wondering why im MORE fatigued than before, ive clarified this like three times now.
>>77227969>the scale going down doesnt count as doing good?It does, but with a low-quality diet you'll be extremely prone to bounce back to a high weight and you have a risk of being malnourished when having a low calorie intake and mostly eating slop at the same time.Also, it's far easier to eat less when you eat good, as you end up feeling less hungry.
>>77227974It'll depend on your current weight and body composition.But you'll be feeling insuferable amounts of hunger until your body adapt, you'll feel extremely weak and sick, you'll be mostly incapable of doing any physical activity and you'll lose lean mass. Going full Barbieri is worth if you're extremely obese (BMI above 40 or 50), where losing weight overweights all the side effects.
>>77227969>its too difficult to juggle a deficit with tracking everythingI think you're wrong there. You want stability, not constant change. Pre-prepare your own foods for a week. Plan, cook, refrigirate/freeze. No slop of any kind. There's your baseline and consistency, build on it. No need to juggle, you learn amounts, portion sizes etc. indirectly. Stop self sabotage.
>>77227784I want to start doing OMAD but i know it'll leave me dehydrated and weak. i want to implement an aggressive deficit, but i feel like a weak little bitch after a few days. any tips, fatsos?
>>77227986>dehydratedwat
>>77227986Why would you ever do OMAD withour drinking water along the day?
Remember that flat calorie theory is false. Doing CICO destroys your metabolism. Pic related.Keto is key.
>>77227977its not that low calorie, im eating at around 2,100, so even with slop i wont become malnourished.>Also, it's far easier to eat less when you eat good, as you end up feeling less hungry.except its also far easier to break and cheat on my deficit if im cutting out the things i like to eat and replacing them with less appealing alternatives even if its healthier. >>77227983I fell for the meal prepping meme at first and all it did was lead to wasted uneaten food at the end of the week, it doesn’t work for everyone and certainly not me.
>>77227998And here comes the compulsive liar, fatso, why you keep spamming this crap?
>>77227986Why would OMAD leave you dehydrated?
>>77228001>its not that low calorie, im eating at around 2,100, so even with slop i wont become malnourished.Depending on the slop, it may take some 3000 - 4000 calories worth of it to give enough of some vitamins and nutrients.
>>77228003Stop eating soya. Your estrogen is high and it has made you upset.
>>77227998Great! Now post your body!
>>77228007i disagree but i can just solve this by starting to take multivitamins
>>77228010>Great! Now post your body!Can I post something from 4 years ago and swear that it's me?
Fatty Contestiwannaflyhigh138.0holycow its only been a week. i switched to eating two meals a day of MD, no snacking. my mood is wild. it is fascinating to see myself adjusting. woke up rly late today. cant tell if its from yesterday being hard or my clock moving later due to skipping a meal. we will see.hard to enjoy anything anymore or think straight but at least im losing weight.>>77227990>>77227991>>77228004most water consumed by humans comes from food in their diet. its easy to accidentaly get dehydrated doing OMAD or even a large caloric deficit, especially if your food isnt high volume and especially if you already struggle to drink water. anon might need one of those DRINK MORE WATER BUDDEH apps
>>77228018Unironically it's worth a try for a couple of weeks, if you stop feeling so fatigated, great, if it doesn't work, you'll have expent 10 bucks and found out it was not a lack of nutrients.
>>77228020No, take a pic now with this post# included,post pic,profit
>>77227990>>77227991>>77228004i know i phrased it like a retard, so let me clarify: i start feeling weak because i don't get the electrolytes i need from my diet
>>77228009yo new content?? and its actually good??
>>77228023>most water comes from foodIf you're a retard sure. I drink 1 litre of water with electrolytes a day and then 3 litres of normal water.
>>77228027>i start feeling weak because i don't get the electrolytes i need from my dietYou can add lemon juice, a bit of salt, a bit of sodium bicarbonate and saltpeter on water and drink it along the day. It'll have zero calories and give you the electrolytes your body need.
>>77228027and you know its electrolytes and not less food because...?even if you knew for sure its electrolytes, you can chug sports drinks/vitamin waters/coconut water instead lf normal water and be fine
>>77228026
>>77228026Damn it. All I can do is calling your some names and spam the thread.
>>77228032retarded to eat healthy?? if you eat plenty of fruits and vegetables and homecooked healthy meals you dont need to drink except after exercise. most healthy food is like 99% water and the whole "drink bla bla liters a day" pushed by medical orgs *includes* food water. the only people who need to drink loads of water are athletes, fasters, and people who subsist on potato chips and ice cream. amd *im* retarded??
>>77228039Practicing pole dancing?
>>77228039>>77228040Then continue doing it. I'll keep hiding your posts. The wheel keeps on spinning, you schizo bot.
>>77228009What's wrong with your balls anon? Do you have ball cancer?
>>77228035thanks anon, i appreciate the recipe>>77228037i suspect electrolyte depletion because i start getting cramps all over, headaches, and a bad taste in my mouth. it could be ass cancer though, idk
>>77228049You are extremely retarded
>>77228049You can survive without drinking water, only on food, but your body will work far better if you drink water.
>>77228058>thanks anon, i appreciate the recipeI'd go with a few drops of lemon juice and a few grams of salt on a liter of water, this is what people doing long religious fast usually take. Then add sodium bicarbonate and saltpeter if you still feel bad.
>>77228070How many electrolytes in jenkem, master?
>>77228072Dude, in some cultures doing 2 - 3 day long fasts is somehow common place among religious people, drinking water with some stuff to help you endure it is a pretty well known practice.
>>77228077I get my salts from ayahuasca
>>77228090The single shittiest halucinogenic around, why do people even take this shit?
>>77228095For the salts.
I hate water retention.
