>Who is /fat/ for?For stout surplus sorcerers 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: >>77314707
Fastards seething
How do nibbas fail to lose weight at 310+ lbs wtf you eating dog
>>77318540Binge eating disorder exists.
>>773185402 family sized bags of oreo cookies with a gallon of whole milk while I spend 18 hours grinding out levels in Crawlers' Nest.
>>77318535Couldn't hack it in the other thread so you had to move on to this one, huh? Coward.
i hat de fatso muchtis unreal is
>>77318540i'm not 310 but i can sympathize why it happens, usually when you're fat, especially at that level, your mental and self esteem are at an all time low, and people tend to use food as a source of stress management, so it creates a cycle of eating due to the stress of being fat -> staying fat creates stressi dont think the majority of people at that weight are sitting down at dinner while mentally thinking "i am going to willingly eat 3500 calories in this single meal", usually the meal is just attributed to dopamine
Going very low carb for a few days is honestly such a motivation booster. I was stuck on my lowest weight for a big while (around 78kg for 168 cm of height) and just by almost going on keto I reached 75.9kg, which is my lowest weight since I was 14, probably. I feel like shit, but it feels tremendously good. I might go back to eating carbs today, though.
>>77318618Has it helped you push through water retention plateau?
>>77318618I do it once every few weeks just to drain my glycogen levels. It’s really easy to get stuck in a loop where your body refuses to drain its excess water through piss thanks to high sodium & carbs
I will attempt to not eat for 48 hours. Seems like a meme.
>>77318540You've been dismissed big dog
Fatty contestMikey129245lbs
>>77318623Water retention plateau hadn't been the case for me. I haven't been dieting recently, just mentally minding the calories I've eaten on a day (without much rigor) and trying to eat a decent amount of protein daily. I'm pretty sure you don't have to mind your water retention and if you keep dieting like normal it will just go away, but nothing keeps you from restricting carbs for a while too.
>>77318654
>>77318546I cured it by not purchasing snacks.
Fatty ContestLeanAndStrong80kgI'm done cutting. Now I'll eat at maintenance or close to it and lift. I look like shit rn.
>>77318623>water retention plateuAre you a male? Males don't retain considerable water after the first flush UNLESS they are eating too much sodium, eat shit carbs (refined sugars and flours) or have hormonal issues. Drink plenty of water as well, cells stop holding resources that they consider plentiful
>go into deficit again some 3 weeks ago>scale won't budge, can't tell any trend in the noise>tape measure won't budge either>abs mysteriously steadily gaining definition despite thisthere is no longer any correlation between my calorie intake, weight and physiqueonly chaos
205.4 lbsAt 5ft 9.5 inches I am now not obese and am now overweight according to bmi
>>77318799the fabled leanbulk
>48hrs fasted>walk a mile to the store>walk a mile back home with bags of groceries in each hand>break fastbest feeling in the world
>>77318845Man how the fuck do you guys fast for so long
>>77318895they’re lying about it
>>7731889548 hours water fast is very doable
>>77318895Heroin, fentanyl, meth...
>>77318895By having some fucking determination and inner strength you fat faggot
>>77318895>>77318902water and electrolytes48 hours isn't even that long. 3 or 4 days is when it really hits you
I only have the willpower to learn Spanish or go the gym. Can't do both. Needless to say, mi español está mejorando muy rapido y mi cintura es creciente demaciado.
>>77318976Any excuse to stay fat, eh?
Morning frens. Face is getting fat as fuck again, I need to lock the fuck in. I am sorry to have let you all down. Scale didnt go down this week.
>>77318985Si
is creatine worth taking even when losing weight while going to the gym?
>>77318993Yes, it certainly is.
When will people start treating me better now that I’ve lost weight? If anything even fat people are treating me like shit now.
Fatbros, is drinking heavily once a week ok? Like 50-70 cl of whisky or vodka once a week. I'm doing 1800-1900 kcal OMAD.
>>77319033You need to lose more. Right now you're a former fatty, not a real person worthy of respect
>>77319039Depending on your goals, sure. Or hell no.
>>77319045Okay but why do 400 pounders who can hardly walk get to insult me?
>>77318807Congratulations Brother Duck!
>>77319053Because unlike them, you are a quiter. And even if they are bulkmaxxers, at least they aren't cowards and quitters
>>77319047If my goal is to lose 10 pounds a month?
>>77319039>50-70 cl of whisky or vodka once a week>drinking heavilylollmao
>>77319084It's a considerable amount for one night. So is it ok or not?
>>77319095it's about 1500 calories, decide for yourself if that's ok
>>77319098But alcohol is empty calories right? It just temporarily slows down the metabolism and shit no?
>>77319101That's embarrassing anon. Not only are you downing 700ml (who the fuck actually uses cl?) in a single day but you're doing it on an empty stomach. Get some standards for yourself, that shit is disgusting.
>>77319116>empty stomachi said i'm on 1900kcal omad, i eat 1900kcal everyday. care to elaborate what's embarrasing? enlighten me pls.
Women all smile at me and brush their hair with their fingers. They won't leave either. Like they want to keep talking. What's up with that?
>>77319129You just said 700ml of whiskey. That's over 1500 calories. That's a tiny 3-400 calorie meal to balance out that 20 shots of liquor.
>>77319139>1500 caloriesyes but alcohol is empty calories. not like eating real food, no?
>>77319174I believe you wont get fat from drinking alcohol, as long as you dont eat aswell.
>>77319174Are you trying to say you eat your 1800 calorie or whatever omad, THEN drink a whole bottle of whiskey? The "empty calories" are still calories anon, they still count, and they are the worst kind of calories. You might as well just drink cooking oil with your meal.
Alcohol in that amount fucks up your hormone balance, plus all the other nice add-on effects heavy drinking brings. A sick body isn't the best vessel for weight loss. You could pray on getting some form of cancer, that'll surely make you lose weight.
>>77319186i hope so. i don't have a habit of eating while drinking anyway.>>77319188yeah. i eat normal food, and then about 4 hours later i start drinking and drink for like 8 hours straight. i don't eat anything while drinking. just once a week.
>>77319174Makes me sad but now I realise why there are so many obese people, they really just don't know any better. Even when trying.What country are you from anon?
>215lbs at 5'11>planning on losing 15lbs more>xl is way too baggy in the stomach>L is too tightive been lifting for 7 years so pretty muscular. I have no idea what to grab for t shirts
>>77319192fuck this life. i fucking hate this life. every cope is bad.>>77319208from a 3rd world shithole.
>>77319216Where do you shop? I've found good t-shirts on the L size that are a bit bigger at places like DXL or Fresh Clean Threads or True Clasic.
Ideally I will cut for 12 more weeks and reach 6 foot 180 or so at below 12% bf. Then I can do a long term bulk and leave humanity behindKeep on the grind one day at a time.
>>77319174Empty calories just means they don't come with nutrition. It's still energy that you have to burn and gets converted to fat if you don't. It's just the worst kind of energy because it doesn't bring anything of value with it.
you're now fatter than one of the fattest people to ever be in this general lmaoexplain yourself
>>77319217Well anon, I got off booze and then I got fit. It's tough to do both at the same time. But everyone is different. The trick is rerouting how you get your dopamine. And I can't really explain to you how to do that. It takes self knowledge. You have to hack your brain. Like if you have ocd, you can use that in your favor. By hitting macros it starts satisfying OCD tendencies and you start getting dopamine from it.
>>77319238>top unlimited keto >bottom cico
>>77319217Fuck alcohol. It's disgusting, tastes like shit, expensive, makes you fat, etc etc. Being drunk doesn't even feel good. Just drink diet soda as your shitty cope.
>>77319217>fuck this life. i fucking hate this life. every cope is bad.After drinking more or less consistently for about 25 years, I just put the bottle down. And I had way more than 70cl of whiskey per week.
>>77318976Lol
>>77319229Amazon mostly. Grabbed a bunch of columbia and nike t shirts and currently are at the tailor getting fixed so I can wear them. Appreciate the recommendations
I have this skinny colleague at work who would always be snacking on shit, like chips and sweets, all day long. I used to ask him how he never got fat and he would say it was just how he's built. Anyway, was speaking to his wife at a gathering and apparently he just doesn't eat outside of work..like he doesn't eat at all, no normal food either. Skinny people are lying to us
>>77319340>Skinny people are lying to usYes. Spend time with them and you quickly see how their "I eat all the time and I don't gain any weight!" is really "I graze on snacks during a very small window and then have like 10% of my actual meal and throw it away."
>>77319340Anon it's been a common greentext on this board for over a decade to troll your fat dyel coworkers by eating a huge meal on break.
>>77319138giwtwm
>>77319238stop bullying anons
>>77319229DXL 1XL shirts are tents on me at this point, anything else there fit? Would get the harbor bay polos
>>77319340>Skinny people are lying to usno. he just doesn't feel like eating when he is not eating at home. he has a functional hormonal/whatever system.
Fasting and I hate taking my lithium and cogentin on an empty stomach..
how important is sleep for weight loss? i.e. if i get 6 hours instead of 7, is that a major fuckup?
>>77319531It depends per-person, everyone has their own range they "naturally" sleep at.Anecdotally, I find it easier to eat less when I have had more sleep.
Fatty ContestBeefyWeiner183.25 lbs
>>77319039eh it's fine, you can cut 500 cals from the meals day before, on, and after to mitigate most of the damage with minimal discomfort
hopped on dating app after 4 years of being obese, already got 4 likes once i get more muscles ill swim in even more as none of my pics are thirst traps right now
>>77319613How much weight have you dropped?
>>77319412I need to be bullied, it helps keep me accountable. Its not like its a personal address or their real name, its an assumed name they came up with on an anonymous image board, I think its totally fair to call out fellow fatties who are losing their way. I would expect the same if I were gaining that much weight.
>>77319039Stop drinking fag, shes not coming back
>>77319345this. twiggies all eat like mice
>>773196145'7-5'8 2019 to 2025 ~210 pounds2025 to 2026 ~170 pounds2026 to now ~155 pounds (99% of my face gains was in these 15 pounds dropped)my face was as round as a ball and now there's clear definition. I still have about 15 more pounds I want to shed before I gain it back in muscle. obviously there's more in play that led to girls complimenting me more like skincare, having a broader frame, clothes to framefraudmaxx and the like
>>77319620Actually, by stopping drinking and getting into shape, he is taking a serious risk that she may decide to come back. Not before though. Never before. Only after you have 1000 better options and lots of money.
>huge deficit for weeks + rolling 48h/72h fasts>weight falling off>indulge a little over the weekend >3,300calories on Saturday>1,500 calories on Sunday >up 10lbs over those 2 daysfuck this i'm so tired of this shit
>>77319702>indulge a little on a weight loss>2400 average per daybro that's not "I drank a extra coke"...real talk though, the "up 10 pounds over those 2 days" is bs, most of it is carb/salt weight, you'll be fine. I came out of my Japan trip gaining a extra 14 pounds (2 weeks) and I lost 10 pounds within 3 days of coming back.
Made a shepards pie for the weeks work lunches. I think it should have good amounts of everything I need.
Fatty ContestKilldozer386.8 lbs6'1"
I've done 15k steps today
>>77319239Not my fault I gain 30lbs off of one potatoe chip while everyone else gets to eat their fill and stay lite as a feather...imagine what it would be like to feel the pain of starvation constantly while also having society boxing you into self-hatred just because your body size.
>>77319904It's the seed oils. Unfortunately you are probably to dumb to understand why PUFA is bad for you so you are just going to ignore the advice to stop eating PUFA.
>>77318529first time at gym, did:3x15 goblet squat (7kg dumbell)3x10 bench press (bar only so 15kg)3x15 lat down (20kg)really think i should have done more, need to study the equipments morefelt a bit intimidated tb h, any advice?
>>77319944Bar is 20kg fyi, unless you use the sissy bar.
>>77319735>most of it is carb/salt weightprobably cause the food i had was extra extra salty but it still fucking sucks cause it'll definitely halt my progress for my next weekly weigh in. god damn though, minus the water weight 4 pounds during a vacation isn't too bad
Almost threw up eating McDonald’s yesterday after breaking a fast so I was starving too. The bacon egg and cheese kind of had a foul solidified texture to it where it broke off from the rest of the sandwich and for some reason I nearly puked thinking about it. Also had to suffer from pretty steep hunger because of those intense morning calories. Wasn’t worth it/10
>>77319855Holy guacamole that looks good
>>77319868Idk how you guys do that shit. That's like 2hrs of walking
>>77320081Lmao bro can't even eat a McDonald's sandwich, weakling You'll be good bro
I just took a 1.1lb shit seems like a lot didn't even eat that much yesterday
I think my food scale is causing a change in my weight or something. Got one yesterday and today I lost 2.4lbs today. Shit is too based
>>77320110Why did you shit on your food scale?
>>77320139To show proofs of massive loss ofc, retard
>>77318939Post body
>>77319942Shut up retard
>>77318554Jesus H Christ brother duck, I’d pay to watch that.
>so full of shit that i can't eat>pass some shit>can eat so refill with food>constipated again because i ate too much
>>77319944>really think i should have done moreyes>any advicewhen they say to do 12 reps, they mean the 12th rep is the last one you're able to do. if you can do a 13th rep, you should be increasing the weight.lift slowly. feel the targeted muscle(s) contract with each rep. lower the weight if you don't feel them.make sure your form is proper. abandon the lift whenever you get any joint pain.don't wait too long between sets. this increases the intensity and lowers your spent time in the gym.don't do cardio and lift on the same day. if you have to, do the cardio after lifting.
>>77319944If it's your first time in a ever or in a long while doing physical stuff, it's best just to start easy the first few sessions. You can add weight or different exercises sure, but I wouldn't try to do max exertion weights yet.
>>77320102More like 3 hrs
woke up at 6am and went to the gym for the first time ever before work, it was pretty hard and i felt really light headed at one point but now that its done, i feel proud of myself
Finally not obese, just overweight. 60 days of keto + cico + minor exercise.
Fatty ContestBetterNateThanLever197.4 lbsI keep going backwards. I feel very disappointed in myself. But also, might be cope but I wonder how much of this is muscle weight from my time at the gym. Not that it excuses me slipping back into eating junk, but it's a thought.
I think having only a small or no breakfast is the key to success with weight loss. If you’re like me and enjoy eating a big breakfast, the rest of the day will probably be suffering once the hunger comes back
Yesterday I overate. Today I fast. Simple as
>>77319340He and his wife can't cook for shit. Anyway typically those twig people arent very healthy regardless of their weight.
my water weight is finally starting to fuck off after a couple of months....
>>77320438breakfast is only necessary if you have to do something early in the day that actually justifies needing energy
>>77320441>simple asjewish as fuck dude
>>77320081I always request my fast food slop whether it be mcdonalds or burger king be made fresh
>>77320290enjoy rebounding :)>>77320474>>77320438no wonder 95% of people regain the weight they lose lmaoyou guys have no hope sorry to say. eating breakfast is correlated with lower weight and greater success at maintaining weight loss
>>77320139Your face was unavailable
>>77320500speak when spoken to, faggot
>>77320508you've lost 194 lbs and kept it off for 1000 days? post pics. why are you here then?look I dont wanna be a cruel fag to anybody. genuinely. I just see some dumb ideas floating around that I want to call out. but you should look into pufa and its relationship to obesity.
>>77320514>post pics.no.>why are you here then?because i'm still 10 pounds overweight. even though i insulted you, i too am liable to fucking up, so i lurk here as one of my methods of keeping me accountable
I just started a new medication for my IBS and I'm really fatigued. Like I dont even wanna eat I just feel like sleep. Give me strength to get through the day bros its only 11ish am
>>77320516ok how long did it take u to lose the 194 lbs and how did you do it? just curious. and how do you plan to maintain
>>77320523Almost 10 years now. I went full retard at covid because i kept ordering garbage with government money, then I stopped being retarded around 2022 after seeing my dad die due to a stroke. I'm primarily calorie counting, very minimal exercise. I do intend strength training as I got back into a gym last week.Maintenace, haven't figured it out yet. I may have to recomp too, so I'll likely have to get more aggressive with protein intake as well. A lot of this shit i'm just figuring out as I go.ignore the sharp vertical spikes, those were input errors those days.
I'm doing 60 km on the exercise bike every day at 30 km/h average speed
>>77320533You maintain by doing daily cardio to give yourself a calorie buffer so you don't have to worry about overeating.
>>77320500Post fatty contest chart & timestamp body pic so I can know if you’re an authoritative figure or not
>>77320441Eww what is that slop
>>77320428Mirin bro.
any oldfags remember the Insanity workout? I started going through it again and holy hell i forgot how intense it can be
I've now lost 5kg on the dot in about 3 weeks171cm, 79kg to 74kg, Waist went from 94cm to 90cm in the first week or so making me 27% to 25% bf according to the navy thingBut after that complete zip, stayed 90cm the whole way over, it can't be all water weight is it? is my body eating my organs and muscle first or something
>>77320581I'm a /b/ oldfag. So no. What is it?
Just ate a qdoba bowl for lunch but I did hit the gym today
>>77320672This is why the Unitedstatetians keep on being obese
I can never find the time to exercise when I have to leave for work at 2PM and come back home around 12AM.I tried to exercise in the mornings but I've been sleeping lately until 11AM. How fucked am I?
>>77320572Full English
>>7731907310lbs a month is 2.3 lbs a week. That needs a underburn of 8,166.67 calories a week to achieve. 1,167 calories a day. Assuming you're a regular sized guy, that means your daily goal is now 1,333 calories a day, If you want to drink 70cl of booze(approx 1500 calories), you'd need to cut your daily calories to 1,119. Not impossible, but not likely.
>>77320684Sometimes a man just needs the rest, mo harm there. Have you been out of the gym for a while?
>>77320711Last time was on Friday
Fatty ContestBagOMilk182.0lbs
>>77320517make sure it's not just a food sensitivity issue but actual IBS
I fucked up and took a megadose of cagrillintide by accident, spent Thursday-Saturday vomiting and drifting in and out of fever dreams.Still feel like dogshit even though I need to get back to work.I hate being retarded.
>>77320583welcome to the stall, manletbro.
>>77320753rip
accidentally forgot fats from my cut and have been running 5g~ of fats a day for 6 weeks now. antidepressants masked the immediate hormonal effects of inadequate fats for thyroid function but my gym performance has been steadily increasing. also finally at sub 80kg after 11 months of cutting ( started from 115kg august last year ) now i have to either come to terms with slower fatloss pace or to start moving more which i really dont want to do honestly. eating less is way easier than walking 10k every day lose skin issue becoming apparent, might be the end of me when i reach ideal weight of 75kg... sometimes wagmi, sometimes ngmi.
>>77320433I have no idea where my fat and muscle and loose skin begins and ends, man.And yes I'm that guy who posted his progress pics from 400+ lbs, I was hoping I could reach my 150 goal by this time this year but clearly that hasn't happened.
>time for lunch>eat 5 boiled eggs>repeat every daythere's gotta be a better way.. if only it weren't so effective
>>77320906Gross
>>77320849Holy shit wtf?
finally hit 86kg with clothes, after eating and some waterthought i was stuck at 87kg forever, but i did only some lighter exercise today
>>77320849Some other anons with more knowledge could probably chime in but you'll most likely need surgery to get the excess skin removed.Don't feel bad about it, you're fixing your life.
>>77320959Oh I already know, I'm just still unsure how much of what's on me is what and it drives me crazy even though I know I shouldn't let it. Keep asking myself if I'm just already at a good weight and everything I'm doing now is unnecessary, which even if I am I'm not going to stop the gym and stuff.
>>77320959i think i fucked up my head. went from 33%bf to now 17% over the last year and still feel fat
Fatty ContestBenceJones127.6kg
>>77320980also this captcha can suck my fat nuts
>>77320438I do intermittent fasting and eat within a six to eight hour window, it's flexible. I just ignore the hunger when I wake up and it goes away and, unless I'm in a severe calorie deficit, I don't really start feeling it again until close to the time I usually eat to begin with. I've also been doing IF for a long time, so that might make a difference.
>>77320967i am roughly 18% bodyfat and also still feel fatother people told me to slow down or that i am low enough but i do want to get muscles and more muscles definition so i will lose a little bit more fat and then try to maintain my weight while turning fat into muscles
>>77319412Why? He doesn't put in any effort and just shits up the board with attention seeking bullshit. Respect is given to those who put in effort.
Walking gets you shredded
>>77320849Your muscle definition is starting to show in upper pecs, traps and biceps. Nice!
>>77320849proud of you brotha keep fighting the good fight
16 workouts to go till goal
>>77318389
>>77320849I look like this too.
>>77320991>while turning fat into musclesYou can't turn fat into muscles. Fat is made of adipose tissue filled with fatty acids. Muscles are lean tissue made up of amino acids (protein).
Checking in.>5'8">started 215 pounds in January >currently 185 poundsBeen stuck at the same weight for a month. Lifts are still progressing and clothes are getting looser. Been getting lots of mires and compliments. I think normies just have low standards. I still hate how I look. Still have 25 pounds to lose. Hoping I look somewhat decent by then.
>>77321102You got this king.
>>77321102Fasting nigger
>>77321102Classic plateau. As long as you're in a deficit you'll eventually see results. You very likely might have built enough muscle to offset the fat loss, you might be holding water too. You could reduce your calories by another 100 or 200 and see if something changes but I say stay the course for another couple weeks at least.
>>77321101And my mind is pure isolated and concentrated lysergic acid diethylamide.
>>77320849battle scars. keep up the good work. i've been stuck at 180 for months at this point.
>>77321006interesting vido
>>77321006Why not jog? Or run?
>>77320991>i am roughly 18% bodyfat and also still feel fat>other people told me to slow down or that i am low enough but i do want to get muscles and more muscles definition so i will lose a little bit more fat and then try to maintain my weight while turning fat into musclesYeah, basically the same position here. AI estimates me at about 16% to 18% body fat. I used to be a 330lb+ fat ass but in the process I ended up with a girlfriend now. She keeps telling me she doesn't want me to get thinner. I started questioning it a little more because I told her that I'm not getting thinner by continuing the cut but I'm just getting more definition so I shouldn't get scrawnier. But it turns out she thinks I'm actually losing muscle but was too embarrassed to say so. But I do believe she's mistaking fat shelf that lays on top of muscle as muscle. That said, going lower or to my original goal of 12% might actually risk muscle, whereas if I stayed where I am right now it's "good enoigh". The girlfriend seems to think so. I'm currently on a maintenance break just because I have been losing weight too fast which implied to me that muscle was actually being catabolized on some level. But maybe I will just turn this into permanent maintenance and stop going for shredded. Not sure.
>>77321296ntamuscle catabolism during weight loss happens more when you go too fast at low body fat %. My plan is 1% of weight loss per week until I reach 18% bfthen 0,7% per week until i reach 14% bfthen 0,5% per week after.I got these rate suggestions from AI asking it to preserve lean mass and avoid loose skin.
>>77321308Yeah like my goal once I hit 20% body fat was to not lose more than 1.2lbs in a week. But I was losing two and a half. Even three. Even after raising calories more by 200. So I took an emergency maintenance break. Got to get this shit in order.
lol retards just do ozempic
>>77321296How does your girlfriend not know the difference between your fat and muscle? Has she never touched you with clothes off?
>>77321315The fat layer over muscle can accentuate the definition to a point when you aren't shredded. Like the arms and pecs shelf. So as that fat layer gets lower, it looks like the definition of muscle is getting lower but it's just the skin making its way to laying on the muscle itself. It can make your profile look flatter as it's happening . Especially if you are not on a carb pump.
>>77320849Absolutely fucking based and skin flap pilled
>>77321311No I'm staying natty
>>77321407natty4life
>178 this morningNew low>really fucking awful day and had sugary garbage to copeWell that's not ideal
>>77318529Hi, I have a question about which calorie count I should be using. I calculated one based on my weight, neck, waist, and height and the MET for walking at 2.5-4.0 mph with a 3% grade incline(20 minutes at 4.0, 40 minutes at 2.5mph), and the other is from my H10 pro Heart Rate monitor with the polar flow app taking all that same data and estimating.After about an hour workout, there is about a 170 calorie difference. My HR10 says I burned around 671 calories, but doing the math shows I should only have burned about 503. And I paused the the polar flow tracking durring deceleration periods of my course as my heart rate lagged, and I didn't want to overcount. This resulted in polar flow actually logging only about 58 minutes, so 38 minutes at the slower speed(or a bit more as I gradually decelerated, and I did a few bursts of high speed, but let's just say 2.5)Somehow polar flow is still giving me a much bigger number. MY heart rate was very high, around 135-150 at the lower speed and 165-180 at the higher speed. Does this mean it was higher intensity for me as I am severely deconditioned, and so I was genuinely burning more calories? Or does it mean because my heart rate runs high, that the heart rate monitor is a bad metric for me to use to track calories? I know I can't truly measure calories without an oxygen meter, but I thought the H10 pro was supposed to be at least close which is why I sprung for it. And it seems to measure correctly(Other heart rate monitors show the same or a very close BPM), but the calorie number descrepency does worry me.Which number should I be using and why? I've never really done any work out or intentional weight loss stuff before, so I don't know which values I should be using or which are more reliable...
>>77321709Both are approximations and you can not trust either value. If you have to pick one, always be pessimistic and pick the lower value.Really though you should not be putting much stock into any calorie burn estimates like this when losing weight. I consider calories burned from any exercise as equivalent to 0 calories burned and focus on dietary control when the focus is on weight loss.If you're trying to gain muscle mass it's a bit of a different story.
>lost 85 pounds in 11 months. Feel great and look better than ever >still have 35 pounds i think I need to lose>coworkers keep implying I don't need to lose anymore and if I do ill shrink to nothingAm i finally at the jealous and quiet seethe state?
>>77321745You're at the "people don't know what a healthy weight is" stage
>>77321745Maybe, but they also might just be concerned for you. Depending on where you live your coworkers may not really know what a normal weight person is even supposed to look like since they're around fat people all day. To them, being at the top end of normal BMI -- bottom end of overweight BMI can look dangerously thin to their eyes.You know them better than I do but there are friendlier reasons founded on ignorance explaining why they are saying stuff like that to you.
>>77321734I have a BMR of around 2000 calories, so I'm trying to target about 1000 calories on weekdays. But I'm trying to eat 1500 to make sure I still get enough nutrients, so I try to burn 500 calories on weekdays. On weekends I treat those as maintanance days for intake, so I eat ~2000 calories and use the additional energy to work out more and try to burn a bit over 1000 calories.I know I'm severely deconditioned(about 39% body fat at 259 lbs) so I was hoping cardio would help a little bit with that and build a SMALL amount of muscle over time. But I really don't want to bulk much at all and am mostly looking to lose weight, and just be a bit less tired doing extended physical work is a nice bonus. I always hate moving house and helping people move heavy stuff and feel like I'm half dead afterwards. And it's not that much really, it's not like it's really actually heavy stuff. I'm just so far out of shape carrying 30 lbs around for like 30 minutes is a lot for me. So being able to do that would be cool, but I really don't need much more muscle than that. But I definitely want to get my body fat % down lower. It's not healthy where it's at, that's why I started when I saw how high it had gotten.
>>77321745Iktf bro I lost a bunch of weight, still fluffy with about 22% bodyfat and probably about another 15lbs of fat to lose until I'm actually lean, and people telling me I look "too skinny" already
>>77321756I know what you're trying to do with all the calorie burning stuff, I'm just telling you trying to track that accurately (especially starting out) is a fool's move and you're likely to massively overestimate calories burned almost always. It is easier to assume you burn 0 calories and control your calorie counting through diet alone, and consider anything burned as simply an extra bonus.Nutrition is not hard to meet on low calories, buy and eat mixed frozen vegetables, potatoes, beans (pinto, black, etc.), chicken, milk and liver. This covers most everything you need.If you're uninterested in following my advice and instead want to continue with what you're doing, operate pessimistically and select the lowest number you get from your approximations.
>>77321263>jogBad on knees + it's a gains goblin>runSprinting is based, you just can't do it as long
>>77321775I'll pick the lowest number then I suppose. It seems to be going well so far. I've been going for a couple weeks, and I've already lost a few pounds(in addition to a lot more from the initial swing of the body having less food in it and dropping a bunch of that early water weight and stuff) Was a bit confused by whether I was burning more or not, but if the lower estimate is likely closer, I'll take that one. Going to go try to do another workout to try to burn another 1000 calories tonight yet. going to go a bit slower, higher incline, and longer to try to keep the burn up longer. I'd eat more vegitable if I could stomach them, but I'm autistic and the texture of most drives me nuts. Same with liver. I'll add more of the rest to my diet(proportionally of course). Thanks anon.
>>77321791No problem, good luck.
