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>>77338222

If today's scale was to be believed, 6 more pounds until 299.
Let's hope it stays true through Friday.

>>77339942
I've been waking up at 5 am every day for 2 weeks to walk for an hour then I walk the dog for an hour at night. Not sure how many steps. This happened after I went to the doctor and saw I weighed 231 lbs. This was a huge wake up call of how much I let myself go because 5 years ago I always weighed between 190-200 lbs during my best playing days. I can't really run or do bench press because the ab injury, so all I've been doing is walking and upper body with the 20 lbs weights I own that im not even sure do anything.

>>77340032
Just had 600g broccoli as part of my omad meal, I feel like I'm about to burst from 1200kcal. Life is chill.

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>wake up and get on the scale
>105.7 kg
>go to a piss the get on the scale again
>105.4 kg

I'm building out the home gym for my wife, to help her lose the weight she put on during pregnancy. I'm looking forward to using it too, even though I've already lost all of my old weight.
It's pretty simple, being literally inside a cupboard, but I think there's enough for her to get decently fit from it.
>Pull up bar
>Neutral grips (+ straps to use them like rings)
>Ab roller
>Slant board
>Nordic curl strap
>Elastic bands (heavy enough for assisted pull-ups)
>2kg/3kg dumbbells

If she ends up actually using it, I might surprise her with a fancy set of adjustable dumbbells.

Already reached goal weight. Can I realistically see results in 6 months if I start doing barbell lifts? Not expecting to be jacked just want to escape skinnyfat to "normal looking". Overall my weight loss body wasn't too bad I got kinda lucky

>>77340062
You can check youtube for proper forms on rehab style excercises using gym equipment. Or if you are able to get a rehab coach/trainer to come with you and draft you a plan. The upsides of consistent training are faster injury healing, you bounce back stronger than before, you lose the weight and your peak days might be ahead of you, not behind you.

>>77340105
Well, yeah. Basicly you get noob gains for the first quarter, the 2nd starts building the muscle. Density and definition starts to really come after that, but 6mo is better than nothing.

i was really weird and shaky today so i broke my diet and ate a bunch
i think its fine because my main reason isnt weight loss but working on muscles and working on range of motion and pain issues

>>77340062
I did what you're doing last year and lost about 24 lbs. I was also doing 25 burpees after the morning walk and 25 pushups after the evening one. The key for me was getting to the point I was in shape enough to do OMAD (one meal a day). I'm of the opinion you shouldn't really try to lose weight for the first month, because it's just too easy to flame out. To lose 30 pounds, it's going to require a sustained, extended effort and getting your diet locked in.

electrolyte coffee for lunch
electrolyte coffee for dinner

in 2020 I weighed 130kg, went on a ~1800 kcal daily diet and started walking anywhere from 3 to 5 kms daily, by the end of 2021 I was down to 102kg and just decided (foolishly) to stop
fast forward to this year mid May and I was up to 114kg
decided to do the same by this time I'm switching from daily steps to resistance training
>picrel weekly 4 day plan
3 weeks in I was down to 107kg but after starting the resistance training on week for I'm back up to 109kg and by what the tape test says I'm roughly at 32% body fat
I'm guessing the 2kg jump is water retention
177cm, 34yo
I was a powershitter roughly a little over a decade ago for a few years and previous to that I was normies lifting and doing muay thai
goal is 89kg with sub 15% bf

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>>77340279
>picrel

i've been struggling a lot with nausea in the last 4 hours before i go to bed at night for the last week or so
anyone experience the same?

>>77340288
You've given zero background or actionable information

>>77340288
are you on GLPshit?

started my lifestyle change last week, been feeling like shit the past year, toes getting tingling. And 2 months ago i went to the hospital because of headache and face getting tingling. They said nothing about it, checked blood, they just tossed me out after 3 hours. I was constipated and the constant posts about people dying from colon cancer scared the shit outta me.

i won't call it weight loss. i am focused on my intestine/gut/nerve health. because that's what's been bothering me. and it seems EVERY FUCKING THING IS POISON. I threw out all my foods. Got some seltzers and low cal flavored drinks. All powder supplements flavored. Then I saw that it's still bad and junk, I even tossed my gum. EVERYTHING IS BAD. I threw everything away.

so now im just eating basically what is recommended in the sticky. beef chicken, diced potato, sourdough bread are my only carbs. Olive oil, grassfed butter, primal mayo, aged cheese are my primary fats. i try to toss anything broccoli and green i can find, and a sulforaphane supplement. L-Glutamine powder and Zinc Carnosine. And the usual d3/k2/fishoil. OMAD'ing it as well.

And some results seem promising. My shits went from pellets and weird texture. To every shit is coming out longer, smooth and brown. Which is relieving, but I'm still worried about cancer so I am still planning to go to a doctor. The tingling has repressed a lot, but I'm keeping an eye on it. I still feel it a bit, but it has definitely gone down like 90-95%. toes seem to be good for now. Other things I notice is slightly more energy, but it's not dramatic. Oh and my teeth feel smooth as fuck. I saw a video that weight loss can release obesogens or something? that can make you feel like shit. That kinda tracks too.

sorry for the long ass post, just my report.

>>77340291
I've been eating clean and on a deficit to lose weight. I've not had any issues up until recently.
I've not changed what I eat up at all.
I don't eat after 7PM.
>>77340361
No.

>>77340027
>Do you have abs yet?
No, but I can feel it. I am so close, surely within the next 2 months (when I lose 5 more kilos)

this is now week three of deep KETO 20grams of carbs or less ever day
Ive lost a little over 10lbs, my weight loss has slowed down but I still feel skinnier everday, I need to notch a new belt loop, When im laying in bed my pelvic bone and ribs stick out much farther than my gut. This is a good feeling ladies and gentlmen

>>77340426
how many kcal per day?

>>77340405
Thanks for not clarifying literally anything. Obviously you're doing those things, you're in the fat loss general.
What exactly have you been eating? How much of a deficit are you in? Are you taking any supplements? Stop being so nebulous and actually give us some information we can go on.

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>>77340426
rip in peace muscles

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Holy shit why can't I get past 348

I’m SICK of counting calories. There has to be a better wat

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>>77340440

>>77340456
keto or simply fasting

>>77340468
Yeah, I’m gonna give keto a shot and maybe omad

>>77340456
Same. I meticulously weighed out 120 grams of salmon. But I remembered reading that the skin is a great source of collagen. The thick, scaled skin increased the weight to 143 grams, but obviously the skin doesn't have the same high fat content as the salmon proper.

Result? Adaptive thermogenesis. Sleep HR: 39. Low: 37.

Basically I entered starvation mode because I thought I ate over BMR when I didn't.

>>77340440
are u on your period

>>77340438
about 1000
>>77340443
Yeah im sure, but I am still doing 67 pushups and a 80 second handstand and doing my 50 hour a week concrete job. not going to be breaking any weightlifting records during my manorexia phase for sure

>>77340483
I hope you’re spreading those pushups out through the week

>>77340486
just one set to failure once a week, 67 last ime and i think 63 the time before that

i hate my disgusting potbelly

>>77340496
Are you Indian?

>>77340492
wtf 67 pushups in a row?

>>77340032
>Romans 4:5
"But to him that worketh not, but believeth on HIM (not on IT, a religion and its traditions) that justifieth the ungodly, his faith is counted for righteousness."

>>77340483
>about 1000
are you a woman or a midget?

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>>77340443
Dr Shawn Baker eats zero carb and he has more muscle than you ever will.

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>>77340456
As already mentioned: keto.

It works way better with less effort. No hunger. No measuring. No food diary.

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>>77340607
>sucks that troon cum right out the source
When I'm starting test cycles that "doctor" will have been dead and buried for years. My guess? Same as Atkins. 2nd guess beetus.

>>77340607
Is this guy on steroids

>>77340619
Yes.

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>>77340619
No, he is lifetime natty. You can tell by his body fat percentage and shape of his muscles.

Also vegans chickened out of paying for him to get drug tested because they know it will prove he is natty.

>>77340625
Dr Shawn Baker just screams wasted potential to me... imagine the amount of muscle he could put on if he ate carbohydrates...

I'm getting the jab.

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>>77340631
How do carbs build muscle? I thought protein did that

>>77340643
carbs give your muscles the energy to perform

>>77340619
no of course not, his body just does that.

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>but doctor we have to eat carb for our muscles

>>77340643
Think of building muscle like building a brick house: protein is the brick, but carbs are the construction workers who do the actual labor. Without the workers, those bricks just sit on the lawn.

>>77340643
Protein(s) are the building blocks, carbs the energy source (glycogen and water to hold it) and building energy. They affect hormones, insulin (->hgh & ifg1), and thyroid critical ones. Also lowers cortisol.

>>77340619
that's the power of keto™
now don't ask him to post his own muscular keto body. certainly never a new pic.

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you are joining me for a 5 mile walk in the park this morning right?

>>77340632
good luck

i really need to get new shoes

>>77340478
>>77340462
It's really weird how you don't want to give any details when asking for advice.

>>77340669
no i already did a 40 km bicycle ride and burned 5x ur shitty walk calories sorry

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>>77340669
Nah, muh nigga. Already returned from the gym. Will have a 5 mile evening stroll tho.

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Someone should tell tigers that they need to eat carbs to have muscles.

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>>77340675
This guy sounds nice

>>77340680
shame we are not tigers...

>>77340680
>we wuz tigers
lmao
they're eating carbs, since everything contains sugars. even meat.

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600lbs of pure muscle thanks to carbs.

>>77340669
i hate walking. i did 2 sessions of SimpleHIIT™
good luck with your walk

>>77340697
Just as retarded as keto. How does it feel to be on the same level with 600lb landwhales? Extremism peaks just with different nyances. You'll both be in the grave really early, and I have zero problems with it. This zero is real, unlike your 'zero carb' claim.
You should totally have a maintenance break, tho. Put some muscles on that fatty body of yours.

>>77340372
if you aren't already very active, try adding some cardio. that can help in a lot of different ways when your baseline is feeling like shit every day

I want to try getting my protein from something other than meat for a while. Dunno why, I just got tired of it(unless it's super fatty lmao)
Give me some suggestions.
I already eat a protein pudding for breakfast with 20g protein.
Thinking of adding some quark, I don't mind it.
Will probably add back eggs.
Might finally do some protein shakes, never actually tried them before.
For veggies I dunno, beans give me nasty gas and shits so that's a no, I don't really like lentils either. Maybe some chickpeas.

>>77340728
oh and by meat I mean no fish(or shrimp or whatever) as well

>>77340728
I get mine mostly from quark, eggs and sōy mince. To a lesser degree from legumes, chicken legs, pork sausage, cheese and yogurts. Occasional candypudding. No whey or powders (cocaina the exception).

>>77340509
xhe only weighs like 90 pounds much imagine just doing 67 reps of bench with 70 pounds on the bar

How bad is aderrall for you? I focus really well on it and my appetite goes down - is it worth getting a prescription to use like once a week?

>>77340888
Getting healthy by using something that builds a psycho-physical addiction seems... like a fun time? You could also try meth.

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just got back home from my walk, going to shit and shower

>>77340888
if you actually manage to control it instead of slipping into bigger doses, it's great.

>>77340897
>5 miles for a girl
she must be very special

Did my first full 5 km "walk" in 48 minutes, my bpm never crossed 130, stayed at a stabil 125
Actually felt good man

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>>77340914
Walks really hit the gut

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>>77340905
very special indeed

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something clicked and OMAD suddenly feels manageable. no more sudden surges of hunger. weird but a welcome change

>>77340902
>if you actually manage to control it instead of slipping into bigger doses, it's great.
I can control it. I have an addictive personality but I'm not stupid, I know how drugs work.
I have a limited amount but I've only taken them like once a week.
>>77340896
I diet fine without it, I just wanted to ask about it in here because of how well I focus on it.

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>>77340933
>I just wanted to ask about it in here because of how well I focus on it.
I don't know, man. This is fat loss general. Find a high school cram general and ask there?

I haven't used this thread in like over 2 years I can't believe the ketoschizo is still here

>>77340956
This is the only /fit/ general I go on and I presumed some people ITT know about aderrall

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I think I'm giving up and getting on GLP-1s how hard is it to get a prescription? I don't have a primary care doctor and its over a year waitlist here in burgerstan to get one. I moved last year and the place I live now is just way harder to maintain a healthy weight than where I used to live.

>>77340972
for some context I hit my goal weight in 2023 and then have gained most of it back over the last 3 years, I just can't seem to get motivated like how I was back then.

I don't even want to go back down to my goal weight I just want to go down to like 15-20lbs what it was, but I can't even manage that.

not gonna lie bros, i haven't weighed myself in 4 months and i'm afraid to look

>>77340897
Is this a real app? I need it

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>>77340972
Doing pharmaceuticals would be crazy.

All you need to do is quit eating carbs. It's that simple.

>>77340996
how have you not been range banned yet? jfc kill yourself.

>>77340972
>prescription
Don’t bother, it’d be way cheaper to buy the powder and reconstitute yourself.
If you’re too busy to learn all that, you can get the premixed pens at certain gray sites cough [spoiler]Z P H C or k its4less[/spoiler]

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>>77340997
>ban the only anon here who succeeded
Why would they?

>check thread 12 hours ago
>ketoschizo spamming graphs and disingenuous comparisons
>check thread now
>same thing
>repeat

succeeded in reposting the same shit over and over again

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>went clothe shopping since everything is very loose now
>walk in one store and as I approach the entrance stand of jeans, woman hollers at me that those are the skinny jeans and the regular are over there
I will take this as an insult
Also wtf happened to malls (in America at least)
Aggressive credit card shilling at every corner and the workers are like rabid dogs trying to get you to buy shit. Walking by a vendor in the hall this nigga came up to me wanting to shake my hand saying he wants to be friends the fuck lol I waved him off and kept walking

>>77340992
it's samsung health

I ordered a Xiaomi smart band 10
Now the chinese will know my health

>>77340962
disregard that puritan retard. drugs are made to help people. they just should be used wisely.

>>77341031
malls are dying

>>77341025
He's getting his reps in

>sub to calorie counting app
>clinically record everything I eat for one year
>sub ended yesterday
>stop recording
>start eating using intuition
>its actually really easy to not get fat

Intuitive eating is the final puzzle piece. But you need to go through an incredible effort to unlock it.

>>77340680
Tigers are obligate carnivores, meaning they can only get certain amino acids from proteins in their diet. They also convert protein to glycogen through gluconeogenesis, which is why they don't need to eat carbohydrates. Unlike humans who primarily rely on carbohydrates and fat for energy, tigers are naturally adapted to a high protein diet. Their muscles, red blood cells, parts of the brain, and certain cells in the kidney still rely on glucose.

Fatty contest
Sub100
97kg

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>>77341117
So?

>>77341077
>disregard that puritan retard.
Eh?

>>77341121
>posts roidtranny
argument invalidated

>>77341125
Dr Shawn Baker is lifetime natty. Tigers don't use steroids either. Both are zero carb.

You eat carbs and you are fat.

>>77341024
which picture is the before and after?

>>77341127
see >>77340615
He's a roidtranny, cope.

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>>77341129
They are both after pics.

>>77341134
Steroids give you higher than normal testosterone.

>>77341136
so no before pics??

>>77341121
The point is that humans evolved to benefit from dietary carbohydrates (including fueling intense exercise and post-workout recovery), whereas tigers did not. The diet of Shawn Baker differs from the diet of a tiger in that it contains much higher levels of fat than would be present in the kind of wild game meat eaten by tigers. In order to get enough calories for his workouts, he must supplement with fatty cuts and additional added fats, unlike a tiger.

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>>77341139
Carbs cause obesity in humans.

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>>77340975
Same. 2022 anon was a whole nother bag of burritos. I watched Dallas Buyers Club and hit BMI 14.5 on a three-week suicide cut.

I did not have compensatory bradycardia then like I do now when trying to restrict from BMI 16. It's like my body realized "oh shit, he's real about this anorexia shit. I'm gonna put his T3 levels ON ETERNITY LEAVE!"

>>77340996
I'm someone who sees in all-or-
nothing terms and obv had my keto arc. I still see carbs as the sketchiest macro, but I struggled to sleep on keto. Carbs soothe the nervous system (which is both a blessing and a curse; my metabolism was probably higher on keto since my heart was laboring like the retrothrusters on a Falcon 9 on re-entry) so I always have kiwis or a banana with casein prior to sleep for parasympathetic activation

Current split that works: 29C/33P/38F. It's not set in stone. Meal-to-meal carb-to-everything-else ratio matters more. I must "cloak the carbs" or I'll get dangerous levels hungry and inhale a jar of Nutella and wake up with edema all along the watchtower

>go from two sodas a day to one maybe once or twice a month
>otherwise mostly water and occasionally milk
>have less consistent access to food and its not always great stuff
>got a new job so I'm moving more
>still 220lbs
... guess I'm delusional since I thought I was looking a bit thinner.

>>77341151
The picture you posted implies that a high fat, low carb diet (ketogenic) can lead to weight loss. It does not imply that carbs directly cause weight gain.

Getting Hungry?
Smoke !
Nicotine is well knows for appetite suppression

>>77341136
>Steroids give you higher than normal testosterone.
Then when you cycle off you go low, natty lifters don't have test that low, that only happens when you roid out and then cycle off. If his test was naturally that low he wouldn't have that much muscle and his test would be much higher. Only off cycle roidtrannies have a combo of high muscle mass and low test.

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>>77341181
Carbs directly cause weight gain.

>>77341138
He bought the left pic from a random off fiverr which is why the timestamp is over a million posts old
He posted a new one with >>77341024
which is a completely different person and they’re wearing a black shirt. Ketolard has never actually posted his body a single time and is here for a cheap thrill (for over 4 years now)

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>>77341229
Eat low-carb and you can look so good you get called a paid model.

Another timestamp from over a million posts ago
Yep

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Years of physique posts. Lean in all of them. CICO can't do that. Only keto works long term.

ketotranny needs attention here u go

>>77341233
>May 17 2022
https://desuarchive.org/fit/thread/66803111/

>>77340916
there's a guy with legs like that at my job. wtf is it??

How far do you guys feel from when you'll start seeing changes that make you pleased with your appearance? I think I am 3 months away or grinding doing what I am doing

stop answering to the fucking bot

>>77341292
Anyone who says they're happy with their appearance above 15% BF is coping.

>>77341304
t. mentally ill

>>77341292
i felt i was 3 months away 6 months ago but i hit a wall around 5 months ago.
i can't diet anymore. now i'm gaining back the weight slowly but surely.

>>77341292
I wasn’t happy with my appearance until 17%ish bf

Happiness is unfaustian.

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>>77341307
>t.

>>77341292
I think a month or 2 is solid for me based on my rate so far
My specific goal first is really just get rid of my belly, if i can look down standing and barely have anything to grab on down there then i'm happy, maybe strive for abs next if i'm still up to it

>>77341282
Necrosis-nurgle-elephantitis for standing for 12 years. Just a little bit of fluid.

I just started my fitness regime and I've been intaking about 900-1200 calories a day through whey protein for breakfast, eggs or tuna with a slice or two of sourdough bread for lunch and then just lots of chicken (250g) and veg (300g) for dinner, but I'm increasingly paranoid about my carb intake e.g. I'll make some chicken fajitas but get shook of eating the bread like its some kind of poison. How do you clear your mind of these random anxieties?

For reference I'm 6'0 and 84.5kg but I have noticeable belly and moobs so it plays into the anxiety

>>77341401
>6'0 and 84.5kg
you just need to lift hard and proteinmaxx to make it, anon.
you can even eat bread as long as you're not going over your calorie limit.

>>77340505
close enough to make no difference
i'm a sandnigger

>ordered 110 cal hamburger buns from grocery store
>set delivery for 7am
>they shop for my shit while I'm sleeping
>they can't find what I picked so they substitute my hamburger buns
>they substitute for XL buns with like 2x the calories, 250 calories in one
>app accepts the substitutions in my sleep
>now I have a bunch of big af hamburger buns I'm never gonna eat
>fuck my life

>>77341425
I know you're just saying what people are probably going to say, but indians and arabs are a world apart. Only thing they are the same in is rape

>>77341431
>indians and arabs are a world apart
>Only thing they are the same in is rape
the raping part is what made us close to make no difference because they couldn't keep them in their bishts/cloaks

>>77341431
Word says Indians only rape in packs, because they're too physically weak to overpower women 1 on 1.
Arabs on the other hand have been raping european women 1 on 1 for years now.

>>77341401
You need muscle brother, I am 87kg at 5'11" and can see my abs. Lift the weight.

>>77341229
oh lol, but why? i thought it was "before/after"

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>>77341401
Do you even know what you're actually scared of in particular? We're the same height, consoom roughly the same amount of kcal, roughly same weight too. I cut down from 90kg to now 83kg in the past 36 days. And I have some carb-heavy gnocchi every day in my slop meals. It's working so what's there to be paranoid about? I still prioritize Protein intake, of course because of resistance training and muscle preservation and whatnot but I see no point in reducing carbs.

The only thing that it could impact a LOT is water retention given that 1g of carbs that your body stores as glycogen holds 3g-4g of water. So if you were to rapidly cut out carbs for a couple days, then start eating carbs again your weight would fluctuate rapidly and low iq retards would extrapolate that carbs must make you fat instantly.

Simple vs. complex carbs is another discussion and I do honestly get the bread thing but not bc of carbs, rather that a 60g slice of whole wheat bread is like 150kcal which is just not fucking worth it.

>>77341412
>>77341492
Thanks bros I am lifting

>>77341530
The anxiety of going over the limit.

Yesterday's scale carried into today.
If it carries into tomorrow, I will be happy, because it means I am truly 6 pounds away from 299, a number I honestly thought I'd never see again.

>>77341601
good shit, anon.

>>77341593
>The anxiety of going over the limit.
What limit? kcals? Can't happen if you're counting.
Carb limit? What carb limit are you setting for yourself? Again, can't happen if you're counting.

>>77341605
Thanks.
You guys have been a great support system.
The encouragement from some people IRL has been good but it's been nice having this general for the journey.

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>3 pm
>290 calories in
>no hunger
feels fuckin EUPHORIC gd the cut is finally kicking in

>>77341699
Very based

The cheat 2 months is OVER
Time to get serious

I swear the more I fast, it's like I'm becoming more and more free of food addiction. The shackles to food are loosening

>>77340230
So doing only 25 push-ups a day is beneficial? When I was doing them more seriously I did 5 sets of 20 every other day or so. Is that overdoing it?

my first visit to the gym in a while
only did a limited amount and kept the exercises light and easy
came back and walked for 20 minutes ,

the PT lady gave me instructions to use specific gym equipment but the gym didnt have the exact types so i was going around guessing what to use

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>>77341767
PTs often massively overcomplicate things. You really don't need tons of machines or 20 different movements each session.

>>77341786
this is for recovery of serious issues so im trying to do what they say to do

>>77341104
>intuitive eating
That's like a cheat code for me to put on 30lbs overnight. Constant bulk/cut cycles are the only way forward for me.

>>77341839
intuitive eating does work
youre supposed to listen to your stomach, not your brain

>>77341845
This.
Your brain, when you're fat, is a stupid dumb dumb moron who just knows that the tasty bad food gives it more feel good chemicals.

>>77341820
Oh, by "PT" do you mean "physical therapist" aka the Americanism for a physiotherapist? Then yes, you should listen to them. I thought you meant a personal trainer.
What exercises did she want you to do? I might be able to give some alternatives. It's uncommon that she would want a bunch of crazy machines, usually physios prefer light bands and dumbbells.

>>77341845
Yeah my brain wants chocolate, fried chicken, and macaroni and cheese - and my stomach agrees. So, I stopped trying to cut out the foods I love. I just diet for a while, bulk for a while, and never let myself go too far from my ideal.

I think that intuitive eating works for some people. Not for former fatties like me. I have to use the scale and the calorie counting to keep things in check or I will gain weight. That's just how my body is.

>>77341839
It depends on how lean you are. But if you need a meticulous cut you don't need to count calories. You just eat the same thing every day.
If a guy wants 15-20% bf he needs to not eat at work, preferably not eat in the morn, and walk 10k steps. It should just work if you design your diet correctly.

>>77341839
Intuitive eating is the goal, and cutting is how you learn how to do it.
Personally I've found success with eating the same thing for breakfast and lunch every day, and controlling the number of snacks that I buy each week.

>>77341858
Your stomach doesn't agree, actually. All of your organs want you to eat healthy food. Your brain is the one addicted to junk food, so you need to demote it and ask your organs what they want instead.

>>77341859
I need to be able to think clearly and be positive in my interactions with people. That's more important to me than some unrealistic fitness goal. I'm already in the optimal weight range. I just come here to help others.

>>77341854
ya physical therapist

i dont have the print out atm, but its like lat pull down, pulley rows and some others. i went did things that seemed similar but no way to tell or ask the lady again since the sessions are done with

>>77341874
tf gym do you go to that doesn't have a lat pulldown or a cable row?
But regardless, lat pulldowns can be substituted with pullups (or just doing the negative if you can't do pullups yet).
There are lots of ways to do rows. You want anything with a horizontal pulling motion, so a lot of "lever" type machines will do the same thing as cables. Dumbbells and barbells are both easy options, or you can even do it with bodyweight from some rings or a horizontal bar.

>>77341874
>>77341854
cable row, high row machine- lat pull, incline bench press

im just gonna google them and try to figure which machines are good for them. they dont have a cable row at all at this planet fitness, i guess people kept breaking them

>>77341885
i dont even think they have dumbbells at the gym anymore

>>77341890
I absolutely guarantee that Planet Fitness will have all of those things. The exception being incline bench press, because they don't usually have free weights. You want something labelled "incline press". It's usually written on the side of the machine. Decline/chest/incline/shoulder press are machines on the same spectrum, the only difference is the angle you press at.

Just walk up to the person at the front and say
>Hello I'm new, can you please show me a machine to do rows?

>>77341905
yeah ill probably do that next time

>>77340509
Yep, im 173lbs and 42 years old, been doing calisthenics for 2 decades

>>77341925
nice larp

>>77341786
>You really don't need tons of machines or 20 different movements each session
This is actually an interesting subject! I've found out it all depends on the trainer, and isn't totally about physiological factors. I started doing training streaks (PPL x 4) 3ish months ago, and now it's shifted to having two workouts per day split by a fuel break. Wednesday I was at the gym for 5ish hours, back and biceps. The gym's closed for Fri, Sat, Sun so I wanted to push myself hard, left horizontal pulls for today (they go great with deadlifts). I've noticed very nice gains in both endurance and muscle mass. I've worked a physical job most of my life, seems a training style mimicing it works for me really well.

>>77341938
>two workouts per day
>5ish hours
What the fuck

>>77341936
I cant bench 2 plates or do anything impressive besides a fair amount of pushups, its not a larp, at my prime i did 100 in a set

>>77341961
BOBS AND VEGANA WON'T ALLOW ME TO LEAVE THE CURSED GYM

>>77340692
No it doesn't lmao where do you guys come up with this crap

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>>77341996
>blood everywhere in animal
>blood has literal sugar
>game and wild animal isn't butchered, has lots of glycogen stores
crap doesn't have that much sugar, happy munching. unless you're on keto bleeding your insides through your anus

If I go to sleep and wake up and then weigh myself and have not lost a pound a fucking gain I'm raping someones mom to death

>>77340032
I've been doing RFL for 6 days now, first 3 days I felt great with more energy than normal but now on day 6 I feel totally wrecked. No energy, slow brain. Am I just maybe low on sodium? Threw a big pinch back a few minutes ago with some water.

>>77341993
why is someone like you in a fat loss thread then

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>>77340032
second run of c25k week 5 done
2x5 minutes @ 6min/km
WAGMI
still fat tho

>>77340440
>Thanks for not clarifying literally anything.
Oh a sassy guy haha
I figured it out, thanks anyways anon.

>>77340032
Running low k funner than lifting

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>>77340034

>>77341049
i love xiaomi
>>77341427
you could give them to a neighbour explaining you were delivered the wrong thing and don't need them
>>77341925
neat and cool

Does anyone feel like 4x8 weighted situps that you can barely finish burn more energy than any other exercise?

I swear I can do those by themselves with no other workout and just be sweat drenches and huffing.

>>77341766
It's 50 if you count the 25 pushups as part of the burpees in the morning. The problem as I see it for weight loss, if you do large efforts your hunger level grows too high and that sucks pretty bad. So best to spread things out and be moving around/lightly "lifting" all the time vs a burst of 100. A few months in to a sustained calorie deficit it's hard to do anything successfully, so I keep it overly simple.

>>77342248
It feels that way but just walking for 30 minutes probably burns 5x as much. HIIT is shit for weight loss. You stress yourself out, get winded, increase hunger dramatically, all to burn like 50kcals, versus just walking around to burn 250kcals.

High intensity and resistance training are important for improving fitness, but if your goal is just to burn calories nothing beats just walking around more.

>>77342266
>HIIT
I just consider it weight training. It's what I do for all hypertrophy lifts. 5x5 2m rest for strength, 4x8 1m rest for size.
>increase hunger dramatically
You know as I am reading this, I'm eating a family sized microwavable lasagna. I think you're right.

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What is the final solution to the skinny fat menace?

>>77342284
workout

>>77341049
looks like a watch for women

>>77342284
workout or starvation

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>>77341049
I'm more of a Garmin guy

>>77342284
nothing skinny fat about man boobs

>>77340032
>started exercising
>now consume much more gooner content
I kinda hate myself for how much of a degen content it is, anime girls dancing to brazillian/turkish phonk.
Is this a sign of test increasing?

>>77342340
How do I stop this hell.

I gained a bit of Weight
So it‘s a fasting day

>>77342343
>brazillian/turkish phonk
you like to watch, sit on the chair over there

>>77342340
if those are considered man boobs, then what the hell are what i have

>>77342354
man breasts.

>>77342358
are boobs not breasts

>>77342343
i like phonk for lifting/working out personally
not sure about the cartoon women though

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always interesting how something I just think of as a basic product can vary wildly in nutrition
bought some quark the other day, so I searched for it in cronometer
even found the same kind(low fat) from the same store(Milbona is a Lidl own brand, though mine is from a different own brand of theirs) but it's some watered down concoction with 8.5g of protein and 52kcal/100g meanwhile the one I bought is nearly DOUBLE the protein at 16g and 85kcal/100g

>>77342025
Alright no rape will be happening, scale went down two pounds. You niggers are lucky

Fatty contest
Jiggleking
201 lb

>>77342353
I thought cuck was more a white thing.
>>77342376
I prefer silence during the session, but now I consume vids like this at any other time https://youtu.be/Eo6ZNuvAjMA

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Holy shit I love omad

Tried donating plasma today but got denied for being dehydrated. Didn’t even wanna be there because it feels trashy to donate but feels bad anyway man
>not fitness
You guys are my only friends

>>77342724
drink water until your pee turn withe-ish

>>77342574
I've been doing twomad but the first meal of the day is kimchi

>>77342741
Surely you're mixing up semen and pee

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>>77342761

>>77341292
I don't know, probably a lot. Lower belly and love handles are barely budging. It's grim.

>>77342862
Trust the process, i had a waist stall too a couple week backs and i realized that i've been losing from the thighs in the meantime, like it straight up don't jiggle anymore and some of my pants don't fit the same, it'll move again eventually

can I just starve myself, or do I actually have to workout?

>>77342893
Work out. At the very least it prevents your muscles wasting away, and at best the energy going towards rebuilding your muscle fibers raises your TDEE

>>77341292
Should be 2 months because then I should be 80kg but right now my weight stagnates at 85kg.
I do notice changes in my body though. For example, there I can almost see a vein on my right biceps. Also my waist shrinks and my back now feels... less squishier? I would like to believe that right now I am just in a phase where I build as much muscle as I lose fat (in terms of weight)

fatty contest
fatretard
185.8

>>77341292
Should be 2 months because then I should be 80kg but right now my weight stagnates at 85kg.
I do notice changes in my body though. For example, there I can almost see a vein on my right biceps. Also my waist shrinks and my back now feels... less squishier? I would like to believe that right now I am just in a phase where I build as much muscle as I lose fat (in terms of weight)

>>77342760
I want to try kimchi but I feel like it's gross

>>77342964
Ok

>OMAD for a couple weeks
>body adapts, no longer get hungry outside of meal time
>losing 2 lbs a week
This rocks.

>>77342995
How long do you fast for?

Mine Knees hurt like fucking hell during Leg Day
But only on Leg Extension and Leg Curls, During Leg Press nothing hurts just my muscles get tired

>>77342995
22ish hours

>>77343045
meant for >>77343010

When does the next week start for the contest? I made good progress but I don't want it to be a lie and applied to last week's entry.

>>77343089
Just post weight fatty

How do I increase my fat macro? I got some 40% m.f. creme fraiche and bacon today but standard foods like beef and eggs seem to be too low in fat.

I'm thinking I should just drink cream or maybe eat butter with my beef.

>>77343091
Ok - I'm down from last week's 308 to 304 today.
I didn't want my entry to be unfairly considered..

>>77343093
I dont understand what you're asking. Are you asking what foods to eat bacon and cream fraiche with?

>>77342803
Yes. No color is clear, white pee would be pissing protons or cum.

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Any experience on doing a mini maintenance during the weekend? I feel fatigue rn and I would appreciate having energy again at the gym this coming monday. I don't care about glycogen coming back as I will lose it anyways.

>>77343150
I don't think its enough. How do i make my eggs and beef higher fat? Is there high-fat cheese? Everything is loaded with protein.

>>77342803
NTA but is there any kind of universal "this is how often you should drink" rule?
I've been making sure to drink the amount of water the calculators say I need for my fat ass but some days it seems like I did it too quickly and I get a bunch of very small bursts of clear - pale pee, while other days it stays darker and I don't pee as often.
Or is that a sodium issue?

>>77343153
That's what I do - I tend to eat higher on the weekends. MyFitnessPal's new stupid weekly assessment AI gets mad at me for doing it, but it's helped me avoid stalls for a while.

>>77343212
Very simple! Drink when you feel thirsty.

>>77343216
But that's what I've been doing.
That's why I was asking if it's just a sodium issue and I shouldn't worry too much.

>>77343163
Just fry it in oil

Fatty contest
fuckcoke
93.5kg

I can tell with every pound I lose that other people start treating me differently.

>>77343299
For sure.
Even right now, as a turbo fat, just having lost over 100+ pounds has people being nicer to me.
Women at the office stop by my desk to chat now, some of the guys have invited me out to drinks but have been understanding when I say I'm trying to keep to my deficit.
It makes me wonder how different my 20s would have been if I had stayed in shape.

>>77343247
Frying in oil barely adds any fat. Even buying regular ground beef causes most of the fat to get rendered out.

It's really hard to get dietary fat.

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>>77343215
I'll try with maintenance, it feels like shit to have less reps in the gym even if I have more muscle definition now.

6 more workouts till goal. 54 complete since April 21st.

>>77343221
Is what a sodium issue?

>>77343350
Ok

>>77343350
Its really not but ok

Been doing 1100cal omad and a 48hr fast once or twice per week
Slightly worried about my metabolism slowing down so i'm gonna add some random handfuls of plain raw almonds throughout the week to break the omad routine and keep my body awake

>>77343453
Give me some suggestions on how to eat more dietary fat.

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>>77342760

>>77343469
No. You're being ridiculous.

>>77343469
Add olive oil to ready meals

>>77343479
Add olive oil to bacon, eggs, beef, and cheese?

Or are you suggesting I eat salad or something?

>>77340032
I'm a pussy and i can't get to 10% bf, i like food too much

>>77343504
Dude stop

>>77343519
If it was easy to get fat in your diet you would have better suggestions. It's very difficult to eat fat unless you just eat pure butter or something which seems gross.

I think drinking cream is the best idea I have come up with.

How many cups of water do I need to drink today to flush out all the sodium I consumed? Only ate 1.5k calories but 3k sodium. I already drank 7 cups should I drink more. Don't want my weight to go up and to get demoralized

>>77343526
Ok

>>77343535
Eat foods or drink drinks high in potassium yo offset the sodium.

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>starting weight 266
>Currently 161
>Days awake from being 15X(goal is 150)
It's so close bros, it'll be here by August.

I think women find me attractive now, but i'm still a fatty in my mind.

>>77343594
What makes you think so? Believe in yourself

>>77343612
A woman in work asked me out and i doubt she would have when i was 350lbs kek so i must be doing something right. But in my mind i still see myself as a fat loser no one could want

>>77343616
Women at my work talk to me then decide I’m creepy and ask to be separated from me

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>>77343526
Avocadoes, nuts, make your own mayo, add extra yolks and use ghee as the oil. Drink olive oil, ferment your own cabbage salad & add the beef & bacon juices among the saurkraut

>>77343662
Nuts are too high in carbs. I have been thinking about saving my bacon grease and beef fat but mixing them with my sauerkraut doesn't sound appealing. I eat sauerkraut cold and tallow and lard would be solid at that temperature.

>under daily calorie and fat count
>eat a few mixed nuts
>over the limit

Goddammit

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>>77343667
Funny how I posted complaining about that and your post is about the same thing >>77343673. Completely avoiding nuts now.

>>77343667
The key is to mix the juices in fresh, much like a dressing on salad.
Ditch the beef alltogether, it's way too lean. Replace with pork, pork belly. Prepare it slow cooked in a temp that doesn't soften the fat too much. Use extra saline so the meat sucks all the sodium in for tastiness and structure. Nothing better than a rotisserie-style hog.

>>77343547
Thanks

>>77343662
Her nails are pretty hot ngl

>>77343564
Keep going man. 266 to 161 is some serious determination that proves you've developed the discipline to make it to 150.

I'm locked in
another death march
1800 kcal until I can see my abs in sunlight
send thoughts and prayers

Fatty Contest
GTAIVCompleteEdition
300lbs
5'11"

Bit the bullet and got the GLPshit pill cause I'm too weak-minded for food discipline and needles. Gf is anti-GLP and pro-body positivity but I hate myself and can't look in the mirror or else I get a panic attack. See you bros on the other side

Are machines a meme and I should just use a barbell? I want to do shit like bench and squats but I'm in my 30s and never lifted so have no real strength and I'm spooked by the barbell because I don't wanna hurt myself

>>77343745
Lose weight
Also lose the fatso apologist gf

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>>77340032
>Months and months of dieting
>No cheat meals
>Barely have cravings at all
>Reach weight goal a month ahead of schedule
>"Fuck it, I'm stopping by the bakery for a pastry or two"
>Something in my brain completely switches
>Overwhelming cravings that I'm too weak to resist, binge like a motherfucker
>Panic and purge for the first time in my life once I'm utterly full and disgusted by myself
Wtf man. Why am I like this? Why is moderation so hard? I can do either or, easily, but balancing both just seems impossible.
I have no idea how many calories I ate today. I dare not guess. Do I fast tomorrow? Do I continue as if nothing happened?

>>77343750
You can do machines
You can do barbell
You can do dumbbells
You can do calisthenics
Just do and keep doing

>>77343753
you just don't hate yourself enough

>>77343729
It's been so long since I was this small.

I think I'll still have a little stomach at 150 but recomping will fix that.

Also any anons who went from huge to skinnyfat/skinny also constantly touching their collar bones? I forgot I was supposed to have these.

>>77343753
I can't imagine more than 5000.

Worst case you gained a pound, that's easy to knock off.

But you've been st s deficit so long your brain thinks there was a famine and wants to bulk up. Just eat normal awhile and your brain will exit survival mode.

Temptation will always exist, but it gets less powerful.

>>77343763
For me the surprising thing was the sternum. I got so used to holding things against the fat of my body in daily life. Since I lost weight and the bottom of the sternum became prominent again I would ding it off things accidentally or just poke it exploring constantly. Felt like an alien body part. Since then I leave it alone and try not to hold things against my body because it's delicate apparently.

If I missed up and ate a bunch of carbs all at once should I try to run it off or just accept it and move on?

>>77343750
Machines are fine. If you're really worried about missing some broscience synchronization of muscle groups add some barbell work down the road. The most important thing is you go to the gym and put real work in.

>>77343769
Yeah, it's shocking how many bones we weren't able to feel.

Also my armpit is like a cavern now, honestly a little annoying when putting on deodorant.

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>>77340032
omad is so fucking goated

>>77342574
I ate an entire pizza and cheesy bread from Papa Johns today. A family sized Lasagna last night before bed. A family sized portion of Chinese chicken and noodles the day before.

Yet my body looks more cut than it has any other time this year because I'm lifting heavily. Not even doing cardio.

>>77342803
This is bullshit. You can't overhydrate, clear piss is best piss.

>>77343805
You're going to get kidney stones if you have this much protein and no carbs