>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: >>77234063
>>77236318Newest keto vs cico image comparison.
Keto+CICO warlords wwa?
>>77236324>talking to chatbot>can't use archivesNewfag.
Aiming for 1900 cals, trying to recomp. I have energy again. I no longer get dizzy every time I get up.Next week I'll take my tirz down to 5mg because I'm having to force myself to eat 1900 at 10mg.I still have love handles and a bit of a belly. It's that disgusting skinny fat look, I fucking hate it. I need to look like a man in 3 months for my eurotrip.
Fatty contestMikey129254.8lbs
Sometimes you look worse before you get better. Can't choose where fat comes off from so you'll keep feeling like there is little change happening, feeling flat and fluffy too but things are moving. It can feel like you are going thru mud then before you know it a new stepping stone is hit and you look better as it starts coming off the right places Just keep going day by day. You are not alone in this. That frustrating zone that feels like a plateau is necessary to get to the visual results
Fatty ContestGentleBarker255lbs
You can live off animals, berries, and roots with no issues. The Mongols beats the grain-heavy chinese; The Inuit defeated the vikings in Greenland due in part to their superior diet.
>>77236325Keto + CICO is what everyone following a proper keto diet does, it's only this tard who doesn't get it.
>>77236362Britain and america became empires and they ate tons of grains. Romans ate grains too. Egiptians too. There are probably many more.
>>77236368If we look at athletes, we'll see all of them count calorie intake and have carbs in their diets.
>>77236362And Japan raped China eating rice what’s your point
>>77236368And the majority of the populations in them were slaves or slave-adjacent serfs
>>77236369They literally consume sugar water and sugar gels before competitions to perform their best.
>>77236380Just like every major empire in human history. Currently lavery is at its lowest levels in history and grain consumption has never been higher.
>>77236380The diet of soldiers and elites in pretty much all empires is in large part made of grains, with far more protein and fat than the average peasant eat added on top.
Saw a light snack in the grocery store today
>make effort to lose weight>start getting motivated in other areas of life as wellthis is what getting into weighlifting must feel for the beginner
>>77236369It's a bit silly to talk about athletic performance in a weight loss thread, but Dr Shawn Baker eats zero carb and he sets athletic records for his age group.When it comes to getting lean the best performance diet is zero carb.
He’s sucking off sean again
>>77236422After liver king and every single guy you used to use as an example was shown to be a fraud, you were left with this shawn loser. This is sad even for you.
>>77236422>It's a bit silly to talk about athletic performance in a weight loss threadAre you upset your diet made your body too broken to go for a walk in the park?
>>77236423You're fat and unathletic but you justify your carb consumption by talking about physical performance. Shawn Baker refutes your nonsense.Ryan Talbot won a Big10 decathlon on zero carb. He also refutes your nonsense.But why are we talking about athleticism? This is a weight loss thread.The best weight loss strategy is carb elimination. By far. Carb elimination is such an extremely superior diet strategy that you have to deflect into athletics instead of just talking about weight loss results.
He’s doubling down on sucking off sean
>>77236429Carbs made your body too broken to not be fat.
>>77236438Maybe forcing yourself to be malnourished for years has an effect in the brain too, look at you, too dumb to even make a good "no u" reply.
>>77236422He also has sky high cholestorel and I don't
>>77236441It's possible to practice an sport on a keto diet, as long as you also use a lot of roids, like guys like shawn or liver-king do. Otherwise you'll be like ketoschizo, too damaged to walk 1 km leisurely.
my side humps are almost gone (thanks to dieting)
>I'm 300 lbs but at least I'm not theKetoschizo because then I'd be weakWhy does every fat ass think that they're some Olympic level lifter with impossible physique but just a couple hundred pounds on top of that. You're a fat ass with a physique that could be attained in a few months. You'd be better served dieting down to a twig and then trying to bulk back up then coping "I'm fat but I'm powerful so it's okay"And if you're so intent on keeping the weight and because you're afraid you'll lose muscle then why are you in the fat loss thread?
>>77236455>Why does every fat ass think that they're some Olympic level lifter with impossible physiqueBeing able to walk a couple of kms in a park in a summer afternoon is pretty low bar, you don't need to pretend that this is "some Olympic level lifter with impossible physique" just because it's beyond what you can do.If the goal is to just lose weight, then it's better to take some medicine like ozempic or manjaro. If the goal is to lose weight so you can be fit, then it's better to go for a healthy diet that doesn't make you incapable of doing any physical activity.
the simplicity of harpooning a marine mammal in your hand-crafted boat and the taste of that crispy sea-infused fat after you roast it
>>77236455>And if you're so intent on keeping the weight and because you're afraid you'll lose muscle then why are you in the fat loss thread?You really don't get it do you, ketoschizo?
>>77236455>dieting down to a twigI think a better strategy is dieting down to like 25 BMI, when your gut and man boobs are almost gone, then start a recomp with a slight deficit.
>>77236484>2026>not consuming the blubber raw like a real CHADnivore
>>77236501Noo not the heckin sea pupperino!!!
>>77236501The inuit were ingenious with their use of fat. They invented a kind of ice cream using seal/walrus fat snow and berries
>>77236407Indeed. It's called a journey for that very reason! It's a wholesome journey of self-discovery.
>>77236407This is the best sight you'll make it.
To Ketoschizo walking in the park is an Olympean task. Let that sink in kek!
Finally got my retatrutide, right after one week plateu. 8kg down this month is the goal.
>>77236560I hope this is bait
>>77236564Why would it be? I lost more on tirz and started with higher dose.
Don’t forget to work out sometimes while you’re cutting
How do I get over a sugar addiction?
>>77236598Simply do not eat it except for fruit
>>77236598replace it with something else
>>77236598Retatrutide
>>77236571Is it even possible to use 8kg of energy in a month? Maybe if you don't eat at all and exercise every day?
>>77236564Look at the image...
>>77236598Stop consuming sugar, in around 3 weeks you'll start to stop missing it.
>>77236324>>77236336KLOK
>>77236619My BMR is 2700, reta also increases energy expenditure by 100-200kcal.
How often do you guys weigh yourselves
>>77236641I weigh myself daily and take body measurements once a week to make sure it's not really muscle loss. Trying to not lose anything in my bicep, everywhere else is fine.
>>77236619>Is it even possible to use 8kg of energy in a month?8 kg of fat are 61600, with a deficit of around 2000kcal/day you should archive this.
>>77236366Yup, i've lost 110lbs doing calorie counted keto and eating whole foods. I found higher fats was great for satiety.
>>77236657So you can simply do 8 hours of moderate cardio every day and consume 1000 calories. Seems feasible.
>>77236695Or you know, just eat less fatty.
>>77236696Eat less than 0kcal? Okay.
>>77236702Omega fatties have a TDEE of like 4000kcals so a deficit for 2000kcals is very easy.
>>77236695Depending on how fat you are, your TDEE can easily be in the 4000kcals.
>>77236695Every adult man should have a tdee above 2k.
>>77236715Ketoschizo has around 1700kcal. Are you saying he's not an adult man?
>>77236720>KetoschizoWho fucking asked? You retards who not only reply to him but bring him up for no reason are worse than him. You are just mentally ill but twice as retarded.
>>77236724>triggered.jpeg
>>77236720Malnourished adult male. >>77236715Getting it to 3k is not hard.
>>77236641Daily, right after I get up.
>>77236641As often as possible to trigger paranoia and self hate when it goes up.
>>772367333k isn't hard as a fatass, but that's not the standard to set for yourself. 3k tdee is on the upper end and pretty damn hard to achieve for a guy who is low bodyfat, natty, and 6' or under. You would need to have a lot of muscle and activity to reach 3k.
>>77236758I got 4k - 5k when I was obese, now I keep it around 3200kcal. It's not hard after you find some physical activity you enjoy and do it often.
>>77236758I think 3k is a good standard to set activity wise. But that's just me. As the fat% goes down, the activities tend ro change into more strainous ones. And it's important to stay active.
What kind of activity gets you to 3k?
>>77236785Something you likely won't do every day. People always overestimate their exercise calories and this thread is a prime example of that.
>>77236785Posting on 4chan 17 hours a day
>>77236785>What kind of activity gets you to 3k?One and half hour of fight training three days a weekOne and half hour of gymnastics two days a weekWalking some 10 km once a week.
fatty contestfatretard183
>>77236790I am 5'11 and lift 4 times a week with a good bit of muscle not coping. My goal weight is 185lbs 12%, and my tdee there would be around 2800-3000. Reaching or going over 3k as a non fatass needs serious effort.A big factor in overestimating tdee is the activity level you choose. Nobody in this thread would qualify for the highest two levels in the OP calculator, maybe a few could reach the third highest if they actually walk 10k steps every single day. I would estimate my lifting 4x and regular movement to be around the 4th highest. Maybe at a lower weight I'll start running again like I used to, but my knee kind of sucks.
fellas how do i stop eating sweets during omad? i was never into sweets but i'm craving them every day since i last ate one during omad. now every meal got to have at least something sweet. did i sabotage myself?
Gained two kilos, I've lost control.
>>77236918>fellas how do i stop eating sweets during omad?You just don't eat them.
The more I progress the higher expectations I set on myself and the worse I feel I look in the mirror and see a person who looks dyel and am disappointed. The weight loss is slower than I expect. Muscle gains slower than I expect. Everyday goes by so slowYet I am doing things more correctly than ever and it's not even close but I am harder on myself than ever too.
It's 9 lbs but its also water weight, surely.
>Dr Shawn Bakergoing into the filter list
>>77236947Having patience is the hardest part.
treadmill calorie counters and their consequences has been disastrous for health and fitness
>>77236947same, sometimes i miss the serene apathetic acceptance i had of an even worse state of being than i'm in nowbut you miss out on so many potential successes with that mindset that we owe it to ourselves not to get stuck in it
>>77236318>No lifting results in the body eating away muscle AND fat.I thought the body broke down protein only as a last resort, if it had no more carbs(glycogen) and fat?
Fatty ContestSpicyMcHaggis 99.3kg
FattyContestBostonBeachedWhale324lbs5'10"The rubicon has been crossed, fellas. Exactly 100lbs lost since I started on November 3rd. 100lbs in 179 days is definitely not how the next 100lbs will go, but I do have to say that managing this has been a huge mental victory for me. It tells me that this is really possible for me, I can get in shape.
FattyContesthitodenashi150.4
>>77237029Insulin blocks fat burning. Carbs raise insulin.People who eat carbs lose muscle.People who eat zero carb keep muscle and lose fat.
>>77237038Great progress anonwhats your goal weight?
>>77237048It was 220lbs for a while when I wasn't really sure if I could manage this. I told myself that I was always stocky so I could make 220lbs look good.But another anon here convinced me to consider 180-190.As I got closer to today, I decided to be a bit more ambitious and I have moved the goal to 175lbs.
>>77237038Great progress anon
>>77237048400lbs
>>77236785You can't raise your energy expenditure except with things like DNP which increases heat waste. Keto also does the same thing as DNP.Additive DEE is a myth.
>>77237046>>77237057And here comes the compulsive liar, repeating this for the 5th time in the thread.
>>77237046Even according to the White flour study, white carbs increase lean mass. You're a liar.
>>77237057You just posted this same chart here >>77234037, and someone pointed this "data" is not from any research but from some professional shill called herman pontzer pushing for a very weird theory on metabolism that contradicts all research and evidence.Why are you so dishonest?
>>77237029thankfully, extensive hypertrophic training results in spontaneous muscle myonuclei production which are the cells that control the amount of muscle mass that can be stored in your body at any given momentThe need thing about these special cells is that they never go away even after long periods of seditation. I remember going really hard in the gym for 3 years on-and-off-ish and I had some pretty decent mass but then my career really picked up and I gained 20lbs over a year and lost 80% of my gains. After about 3 months of retraining I was about 90% back to where I left off and was basically hitting my old PRs easy. And yes; steroid use increases the amount myonuclei your muscles retain which is why PED users respond for muscle growth so easily. After about 5 years natty you're maxed out on natural myonuclei production and you may only gain a few more here and there in a whole years worth of training
Don't know the best general for this, but I get exercise everyday, but it's very disorganized. I walk every day, recently it's even turned to jogging, and I started doing pushups (I can get like 15-16 in a row currently), and I have a 25lb dumbell that I do lifts with.Now, everywhere I read online, they talk about all this structure, and sets, and having X exercises on these days only, and it's just too complicated.Honestly, how important are all these structures? I just wanna not be fat
>>77237080The image you're replying to references two scientific studies.
>>77237093>I just wanna not be fatStop eating carbs and you won't be fat.
>>77237097The pop-diet book reference two articles by the same professional shill, both articles have been cited almost only by people pointing out they are false. >>77237103Everyone who followed your advice of eating as many calories as possible ended up fatter.
>>77237093>Honestly, how important are all these structures?In my experience consistency helps a lot, I only started seeing real results when I started to systematically do exercises and take care of my diet.>I just wanna not be fatBeware of the schizo trying to sell you some magic diet, it doesn't work.
>>77237120What does work then?
>>77237093Random lifts just to add to TDEE are okay for fat loss. As always, with structure it can get better just as >>77237120says.Structure means understanding, documentation and planning. It helps with the fat loss, can help with nutrition and excercising. Fat loss is just a part of the lifestyle change.
>>77237145>What does work then?What is the OP is good, but you'll need to expend more calories than you consume to lose weight.
Is OMAD/intermittent fasting bad if I'm in a caloric deficient? I know fasting for longer periods help you shed more fat than muscle but I don't want to go without eating for over a day
just lifted the weights for the first timearms hurt nowgonna have a beer
>>77237227>Is OMAD/intermittent fasting bad if I'm in a caloric deficient?OMAD and intermittent fasting doesn't change much, if you find it easy to follow a diet like this than normally, go for it, otherwise, it's a waste of willpower.
>>77237230You deserve it, champ! This makes the jews seethe.
>>77237232Thanks.I do find it easy to follow, if I don't eat for like an hour after waking up it's easy for me to wait until dinner
5’5” 390 lb bloat lord here. I am choosing myself this timehttps://youtu.be/p5qFCejvGj0
>>77237240>5’5” 390 lbHow is that even physically possible?
Hey bros, it's me the 37 year old suicidal neet. I applied a while back and got accepted today into an EMT training program that gives you a job when you finish. So I will have a minimum wage job after I finish the program in August. Things are looking up. Never give up lads we are all going to make it.
>>77237245It’s when you binge and self loathe after having a bodybuilder obsession as a teen
>>77237262Not that anon but goodness GRACIOUSStay strong anon you’re definitely not alone
>>77237262>>77237240how do you have 2 videos from a few days ago and 2.2k subscribers already
>>77237270Had the channel for a long time. Went viral over a guitar related rant in a short that went up to like 1mil views lol
>>77237262Hey man, you can do it.I started at 34 pounds heavier than you and managed to lose 100 of those pounds in 26 weeks.I believe in you.
>>77237271aha ok. well good luck on your newest video series. It's pretty brave of you to put it all out there in public.
>>77237273What did you do exactly brother?>>77237274Thank you brother. Surprisingly being honest with myself got rid of the shame lol
i only had 2 cups of rice instead of 3 todayigmi
>>77237260Did you have that weight in deadline last year?
>>77237281>rice
>>77237275I've made it part of my routine to log everything, every day.I maintain a deficit, I cook most of my meals, and I walk a lot.
>>77237297Oh, whoops, I didn't update this properly.Gets the point across though.
>>77237145Ketogenic diets work. Not much else.
Btw I’m trans
>>77237295Why do you want people to fail?
>>77237291I don't understand what you are saying.
>>77237093Eat less
>>77237311If I wanted people to fail I would tell them to do CICO. It's the only diet promoted by the sugar industry. Intended not to help with weight loss but only to sell sugar.
>>77237318i will die before i do keto
>>77237318Dude, you are mentally ill.
>>77237328I did a keto diet before, it's not bad if you need to lose weight really fast, without caring for also losing muscle, but today I'd go with medicine instead.
>>77237312Are you the same guy who had a deadline getting to a certain weight sometime in q3-4/2025, posting here with regular updates?
>>77236336>/fat/>(Fat acceptance/Weight loss)>Boards
>>77237346Nah that was some military guy I think. I got into shape the last year have a 6 pack and can rep out 1/2/3/4. I have a big penis, and am 6 feet tall. It is now finally time to ascend career-rwise as well and stop being a neet. Then I will get my govt issue gf. I am already a wizard and have been storing my mana for 7 years.
>>77237343Ketogenic diets are best at retaining muscle mass. Pharmaceuticals cause extreme loss of muscle and even loss of bone mass.Interesting that you would invert reality like that.
What happened with the Norwigean xmascandy-ass, where is the "haven't eaten like a pig" poster? Mysteries that need solving!
You really can get some surprising things from animals as food>Kiviak (or kiviaq) is a traditional Inuit winter delicacy from Greenland, consisting of small Arctic seabirds (little auks) fermented inside a seal skin. Up to 500 birds are packed whole (with feathers and beaks) into a seal skin bag, sealed with fat, and fermented for 3–18 months. It is eaten raw, usually during winter celebrations>The dish has an incredibly strong, pungent aroma, and a tangy, strong flavor often compared to very strong cheese
on day 6 out of a 20 day fast I want to do yesterday I was super dizzy and nasueous most of the day. I took some sea salt and drank tons of water but it came in and out. Today I'm feeling better but still getting bouts of nauesa every once in a while. Should I be taking additional supplements or something? Where's the energy I'm supposed to be feeling I read all abou
>>77237394All the arctic tribe foods are somewhat similar. Mongols and Scandis use blood a lot, Scandi to Greenland fermentation. Iceland has the shark fin thing, Sweden has surströmming. Norwigeans just dry their fish. It's all good and healthy tho.
>>77237359This guy gets it
>>77237359>Ketogenic diets are best at retaining muscle mass.Dude, you're too damaged by your diet to the point you were saying a walk in the park is an Olympic task.
>>77237403>>77237394I'd rather eat a healthy diet than depend on fish leftovers, I'm not as miserable as a 18th century nordic.
>>77237359>Pharmaceuticals cause extreme loss of muscle and even loss of bone mass.They are bad, they are very bad, but they are not as bad as following a keto diet for a long time.
>>77237359Such a shame that every attempt to replicate this study in the last 22 years has shown that humans and rats are not alike in this regard.
>>77237403The Romans also had a thing for rotten fish, called garum
>>77237454It's a sauce you can get today, the taste is not very good.
>>77237429It's not leftovers. It's a means of preserving. Similar fermented fish tacos are eaten in Hapan and Forea. Totally different, but fermented. They're healthy and salty as fuck.If you ever find yourself in a situation where you can taste it, don't be a pussy and try it.And it's more like 4th century.
>>77237463>If you ever find yourself in a situation where you can taste it, don't be a pussy and try it.By the gratuitous hostility I imagine you're the one people call ketoschizo.
Didn't get an answer the last time I asked, is eating 2 baked potatoes a day (occasionally with ketchup) good for weight loss? Or should I switch to chicken breast/thighs, rice, and seafood since I got a lot of them on discount
>>77237469Add some eggs and Butter and you should be good to go
>>77237468No, I'm his latest nemesis. I've experienced tourists trying out our fermented fish delicacies, and most of them pussy out. Don't be one of them.
>>77237469>Didn't get an answer the last time I asked, is eating 2 baked potatoes a day (occasionally with ketchup) good for weight loss?While not always bad like sugar, processed foods or liquid calories. It's usually better to avoid eating too rice, potatoes, pasta and bread as these are very calorie dense and doesn't make you feel satiated.
>>77237472I've tasted garum, it's not bad but it's not great. I don't think I'll ever visit a nordic country, tho.
>>77237478https://youtube.com/shorts/pgho1JYGavM?is=eeCbiRTGWknFDM47
>>77237488If you have tasted both, how does it compare with garum?
>Start exercising 30 minutes in the morning>now get extremely fucking tired around the middle of the day >haven't made it past 5pm without taking a nap this weekis this normal if you haven't exercised in 5+ years?
>>77237506I haven't tried garum, sadly. Asian fish and oyster sauces have a similar taste, but this is way stronger, and has that same milky type lactic acid tang as pickles.
>>77237510yes. Its normal if you haven't exercised in 6 months even. it goes away.
Video of some britbong eating inuit fermented birdshttps://www.youtube.com/watch?v=rBirbPMQ7ns
>>77237510Yeah, sounds normal. Your body will get used to it if you keep up the consistency.
Do I really need to bulk to get bigger muscle? I don't want to be a fatty again for the third time. (I am losing weight for the second time)
>>77237523300 calorie surplus max. don't fatfuck yourself like I and many of this site's denizens did.
>>77237525thank, anon.
