>Who is /fat/ for?For Desert destroyers 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 thread: >>77265855
CHONK
i would like to announce that I am 2kg away from being overweight instead of obese. thank you for your attention to this matter
>>77269013poor kitty : [how can someone do that to a poor lil animal
Dessert has two SS's bro...
>>77269018You got this king
https://youtu.be/CH6LFYHvD5g?is=DGYvOl6Y7B7mVdlQ
>>77269029thanks man WAGMI
>>77269011ye when ever i go to the tavern with my mates i just get >鮮魷魚 (fresh squid bbq'd ) x 2 ~ 3>小青菜 (baby bok choy with ginger/garlic)and couple rounds of bbq'd mushroomsso fucking good. the baby bok choy is so good i wish i could eat two plates of it.you can get roasted quail eggs too if you're interested in trying them, i think they're nice. something about fresh made skewers is always nice especially on cold days
>>77269039My fav is cucumber slices in ice bed with soisauce-garlic sauce.
>>77269044i'm not a sauce enjoyer myself but that does sound pretty fuckin goodsauce is OK if i make it but usually i don't trust shops to make it the way i'd like it lolcucumber + shoyu + garlic is guaranteed to be good
>>77269048Eating healthier has made me realize just how goated cucumbers actually are.Cucumber salads have become a favorite.
>>77269049hell yealots of cucumbers get eaten in my housewe matchstick them for toppings, slice them for vinegaring side dishes, just eat them raw etc. they're really nice, and they smell nice too lolwhat is your salad like?
>>77269051- 1 medium cucumber finely sliced- half a small red onion (diced)- 160g low fat greek yogurt- garlic (minced or fresh)- half a squeeze of lemon / or add lemon juice- 6ml of olive oil- salt & pepper- 150g chicken breast (cooked)+ optional lemon zestI like to bring this to work on days where I'm planning to have a heavier dinner.
>>77269062nice, love the inclusion of lemon zest it's such a nice touchappreciate the recipe!
>>77268701I genuinely believe that you believe this, so I assume that you must be a time traveler from the 90s when this was still somewhat true.DON'T LET OJ GO FREE. FOR THE LOVE OF GOD, YOU DON'T KNOW HOW BAD THINGS WILL GET.
37 workouts to go till goal
>Loss 90 pounds last year>Gained 55 this year so farDon't forget you're here forever....haha....
I was checking the contest and checked my own graph. I'm dying laughing at the way you can see "Obese Class III" peeking out at the bottom now. I don't know why I find this so funny but it's had me laughing for like 5 minutes now.
Give it to me straight lads, am I wasting my time doing walks every night?
>>77269013That picture makes me sad
>>77269091if you are very fat and out of shape and it's all you can tolerate, noif you can tolerate more intense activity, yes
>>77269085Wow, congrats man. You've lost the weight of one perfect highschool gf. That's a lot!>>77269091Nah, man. To optimize doing it in a fasted state would be better, but evening walk has its' perks. Helps digestion, clears mind and is a form of recovery.
>>77269083howd you let that happen?
>>77269101He had it too easy the first time, so he started new game on a harder difficulty
>>77269098It's actually a bit more. I didn't start posting until I was a few weeks in. I started at 424lbs, so I've lost 106lbs so far.My main goal for this year is be out of the 300s by either August (if I can keep this pace going) or by October for my birthday.
>>77269106Oh, I think you'll get to sub300's by August. Summer has an activating effect both in movement and hormones. Soon you'll need to start planning workouts carefully, and more dynamic changes to your diet. The journey continues, but the scenery changes.
>>77269098>the weight of one perfect highschool gf
>>77269085based af man mine is like a roller coaster up and down and all over, yours is like enron stock
>>77269098or the perfect highschool boyfriend :3
>>77269118Yeah, I checked in with my doctor recently and he was telling me that as I get closer to 299, I need to get into the gym instead of relying on just a large calorie deficit and walking. He wanted me to avoid it for a while to prevent me from hurting my joints even more than the weight already had.>>77269122To maybe help you give yourself some more credit, I have been in a very large deficit the entire time.Here's some data from my autistic tracking.You'll see that my TDEE was really, really high for a long time and I was eating a lot less than it.
>>77269131Indeed. Perfect whichever (or both) suits the reader.
>>77269101The first time was more of a meme diet. It was never supposed to be serious and more of "what if I did the new year new me unironically for a year. It would be fun, get some new friends, join the gym, learn how to eat properly. And I could just go back to normal on December 31 with the fun of saying I did what most people couldn't.But no. I'm way too self conscious now. It feels like all I lost was self esteem lol
>>77269161>lost 90 lbs on a whimok anon no need to flex
>Be me.>Eating one of those silly "GLP 1 Friendly" snacks that are all the rage rn thinking it was carb free>Check nutrition label>Fuckton of Carbs actually>Mostly finished the bagOn a scale from 1 - 10 how fucked am I
>>77269242You're fine.They label them that way because folks on GLP-1s need a lot more fiber than regular people because the meds slow down gastric emptying.
>>77269242whats wrong with carbs
>>77269161>what if I did the new year new me unironically for a yearHey thats what ive been doing this year!and im finally on the weight loss part of my goals, and finally learned to eat properly too!ive lost weight before but gained it back from just not learning to eat properly after i lost the weight. now i should be good for the rest of my life.
>>77269254You got this. Keep going
>>77269255its genuinely easier after i learned to eat properly its alot easier to stay on track without issues.
>>77269242>don't check what it contains>surprised when you check what it contained>only after eating almost all of itWhy are fatties like this
You guys heard about Mark Haub at Kansas State University? I just learned about him and his twikies diet. He ate high carb sugary shit for 10 weeks but limited himself to 1800kcal and lost 27lbs. ketoschizo btfo, keto only works because people on it feel more full, eat less calories. Calories are all that matters.
>>77269171>>77269254To be fair, it wasn't a whim. The first few months were legitimately fun and interesting, but around month 8 it just got painful and tiring and unfunny..
Should I try mct oil while fasting?
How much protein does someone on 5x5 SL need? I've heard it said 1g per 1lb of body weight but even at the 150lb that's 150g, and it doesn't feel easy to hit that daily. That would equate to nearly 6 scoops of protein powder a day, especially if I don't feel like eating other foods.
I eat one of these packets every morning for breakfast. Am I retarded? Is the sugar and carbs fucking me up?
>>77269276How much of that was muscle loss though?
>>77269467Answered in the OP.
>>77269467i'm also 150lbs and hit a 150g protein goal most days by eating a protein bar, two scoops of my brand of protein powder, greek yogurt, and chicken breast or pork tenderloin for dinner
My health keeps getting worse even when I’m losing weight. My face is red like a drunk’s even though I don’t drink and my occasional chest pains are starting to come back.
>>77269518please go see a doctor, anon
>>77269611'merican, so can't afford a doctor.
ahhh black coffee with salt & potassium, my favorite dinner
>>77269614:(is there no government public hospital you can attend?
Sundays are fasting days for me
>>77269634me too1100 sat0000 sun2400 mon (workout day)0000 tues1100 wed thurs frimight be a stupid routine but it's been fun and easy for the last few months
>>77269652Nice routine
Fatty contestTakatin71.3kg
if i cut out the 1500 - 2000 calories of alcohol i drink 3-4 nights a week + the fuck knows how many calories i drunkenly binge afterwards it should be enough to make a start on losing fat i think
Hit my goal of 160lbs in 6 months this morning, started at 205 in November, shame I underestimated how much I had to lose since I probably have another 20-25lbs to go until I lose my belly, yes I'm short. Hopefully next summer I can be lean and my real life can begin
>tfw no /plg/>tfw no /smg/you're the only one I have left
>>77269614>>77269620if he's american and truly very poor seeing a doctor is free, but if he's american and working class or lower middle class, seeing a doctor jumps up in price straight to being very expensive, especially if you actually have problems and would need medications/procedures/follow up visits/anything more than just one general doctor visitall americunts here should be inspired to lose weight to avoid being bankrupted by the consequent health problems
Hmm last two weeks I’ve only lost half a poundI don’t really care as in I realize it’s better than gaining but I wonder what the deal isBeing honest about my calories, no cheating - I meal plan breakfast and lunch anyway so most of my calories are locked inMaybe Saturday night having to get takeout with my family is just adding a ton of salt / not digested food when I weigh in?Either way it’s not like it’s hard eating like this so it’s not like I feel like some grand effort isn’t being rewarded so it’s fine
>>77269908i'm only here because /fast/ isn't a thing anymore
>>77269925Permanence is a big illusion. Your body is different every single point in time. Your BMR might've adapted lower, outside temp being higher, TDEE taking a hit due to weight lost already etc. You just need to be more dynamic with things. Best would be to increase expenditure as weight goes down.
I'm about a week away from ending my cut (going on holidays) and I think my bf% is pretty reasonable but I'm still not as lean as I'd like, far from shredded. I'm quite tired with the cut and I don't want to spend my remaining off days after the holidays on dieting. I've been thinking I could just as well do a very slow lean bulk for some time and revisit cutting after I feel like it w/o a strict deadline and attempt to reach the leanness I want.pic rel is me before the current cut
>>77269013Damn it feels good to be on zero carb.You guys don't try to lose weight while eating carbs, do you?
went from having a hunch that i'd have loose skin on my abdomen close to the end to it being here already with 25 pounds still left to lose
how do i lose belly fast faster?i have protein, sleep fine, go to the gym 4-5 times a week, I'm also in a defecit.I don't know why i can't lose belly fat. I'm also tired all the time.I chug a ton of protein shakes to reach my goals, since it's low calorie high protein.Do i cut even more?
>77269949>eats fermented cabbage, has carbs>eats cheddar, has carbs>eats eggs, has carbs>compulsive jew-muzz liar
