>>77340262
Go to the moon

1500kcal CICO keto OMAD since you don't go hungry on keto with zero insulin spikes. Performance drops, but we don't care about that since it's all about the looks anyway.
Easiest way is eggs/beef/chicken to hit your protein quota of 80-120g by cooking the same meal every day.
Also fasted cardio 2-4 times a week, swimming or cycling ideally.
But since most people are weak bitches and choose comfort, you don't see a lot of guys below 15%.

>>77340262
Have you tried not eating?

>>77340262
If you're truly willing to do anything, just do peptides and steroids.

more protein and fibre
less fat and carbs

>>77340262
Cut sugar and salt

>>77340262
go to space

desu if budget isn't an issue just eat clean keto.
idk why this board is so obsessed with not recommending it. it's impossible to not just melt fat off day after day if all you eat are big salads with salmon or chicken and the occasional steak. you don't have to count shit, just eat until satiated. only risk you run is muscle cramps and for that you just need to supplement with electrolytes.

just don't get obsessed with red meat. pretty much every dude that did that with keto fucked up their triglycerides or legit damaged their arteries.

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>>77340262
Never fast because a lack of protein causes a loss of FFM when your body eats it to provide itself the amino acids it needs to function.

Do go on a severe cut, for a short term. This is sacrilegious but myths like recomps make no sense and conventional "1lb a week" ideas are identical in theory to a recomp. Fat cannot turn into muscle; you can only lose it. Athletic programs already know you lose more than 4lbs a month while maintaining performance. The loss of FFM (believed to be preventing by cutting slowly) is mitigated with protein timing. Since your body needs aminos but cannot store it, a lack of dietary amino acids will cause the body to get it from tissue. OMAD similarly isn't a good idea because of this.

https://pmc.ncbi.nlm.nih.gov/articles/PMC10107279/

Keto is trash because true keto restricts protein. Fat is also not the primary fuel for your body, carbs are. Carbs are protein sparing which is how certain extreme diets (potato diet) can work. Exercise demands a reuptake of glycogen. Potatoes have a small amount of EAAs which are preserved with the high-glycemic carbohydrate content. I'm not a vegan and this isn't a long-term diet (of course) but it highlights that aspect of carbohydrates. You can find this in athletic nutrition guidelines.

Lyle Mcdonald's PSMF is another option that works by following the same system of an extreme cut with enough protein to mitigate the loss of FFM, with much higher protein to make up for the lack of carbs. That system would be even harder to follow, as people who have done it testified. The best system would be somewhere in the middle, with carbs and timed protein loading but experimentation is low because it's actually hard to conduct a diet study. You can't lock people up to control their diet.

Water weight is muscle. Your fats are all lipids while muscle tissue is something like 75% water. Never dehydrate yourself because you will not only hurt your health but also impede protein synthesis.

>>77340262
you want a fool proof way to lose weight?
Get a bottle of water and no food and go for an 8 hr nature walk. Eat some food before you go like a bowel of cereal.

>>77340262
Eat less food, exercise more. No need to overcomplicate it

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>>77340387
>Never fast because a lack of protein causes a loss of FFM when your body eats it to provide itself the amino acids it needs to function.

>>77340409
I already explained it. Your body needs aminos and if it doesn't have it, it takes it from FFM. This is why severe cuts are associated with a loss of FFM, because inadequate protein supply.

Actually, read the fucking thing next time and don't give up on the first couple of sentences. I know it's tough to read 2-3 paragraphs but I believe in you. Actually, keep burning your wheels on your eternal recomp.

>>77340420
The kind of tissue loss you describe does not occur with common fasting protocols. The irreversible breakdown of musculoskeletal tissue occurs with prolonged food deprivation that is more accurately described with the term "starving" than fasting.

Metabolic responses to fasting are entirely geared towards preservation of tissue and optimization of ATP synthesis pathways. Ligands responsible for signalling the catabolism of lipids and proteins during the initial stages of food deprivation, are also responsible for the restoration of these tissues after refeeding. They are also responsible for initiating additional growth processes afterward (presumably as an adaptation to conditions in our evolutionary past that individuals managed to survive in order to procure food).

Certain growth factors are responsible for growth, as well as breakdown of tissue, while other catabolic factors are exclusively involved in tissue breakdown (often in conjuction with growth factors to allow for tissue modification). Past a certain time window, catabolism of tissues become irreversible when growth factors that facilitate both growth and breakdown disappear from circulation. Most common-sense fasting protocols, including those used for fat loss, fall within this time window.

What you describe is not associated with fasting, but starving.

>>77340396
>a bowel of cereal

>>77340430
Post body

>>77340387
>go on a severe cut, for a short term.
Based. I always recommend this and people get upset because they think they'll lose all their muscle. But it's literally fine if you're doing a kind of PSMF and lifting. Nothing is more motivating than losing 2-3 lbs per week. If you do a traditional diet you'll basically never get done. Like even if you aren't a fat fuck, losing 15 lbs would take nearly 4 months, maybe more. Fuck that. On a PSMF I basically lose my BMR in calories since I supplement with lots of cardio.

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Here’s the thing vato, I don’t want to lose weight. I want to lose fat. Gnome sane

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I did a month of eating once every 2-3 days
it was incredibly easy

but I had to stop cus I am working on my chud apartament after work and I sweat so much

>>77340517
I feel very hungry after 3 hours of not eating, can’t imagine what 3 days is like

>>77340262
tirzepatide

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>>77340484
most recent one I got

don't ask about the pants please, it was a pic request from my gf

>>77340548
Actually not bat at all. But my friend, are you a never nude?

>>77340262
Eat salad before meal. Dont eat late. Thats all.

for some reason when i switched dinner time from 8pm to 6pm i lost like 20 pounds, so try that i guess

>>77340533
this guy cuts

>>77340262
Eat less move more.

>>77340262
change your circumstances.
Keep yourself busy, keep healthy food choices available, lower your stress

The US has a high fatty rate. If you dont want to be fat, live where fit people are.

>>77340262
Eat less, move more, feel the difference between eating to satiation and stuffing yourself.

>>77340309
Already been tried, it doesnt work

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>>77340273
20 years of Internet wisdom right here.

>>77340430
>no sources
>no logic
>just posited shit you're saying ("You're wrong because I say this") because you're upset that I told you to actually cut and not do a bunch of ineffective shit for years, wasting your time
You have to be real narcissist to think anyone gives a shit that you refuse to cut. It does not bother what you choose to do.

You have to go in a caloric deficit to utilize the stored fat. You have to eat carbs to restore glycogen stores and take advantage of the glycolic "supercompensation" effect that comes from training. If you don't eat carbs, it gets it from protein in a very inefficient process, hence why carbs are protein sparing. If you don't eat enough protein like in ACTUAL keto, not your candy bar bullshit, your body is starved of EAAs it needs and takes it from FFM. That's why that one study, which went out there to prove how good fasting was, ended up finding that reintroducing protein pacing worked out very well for retaining FFM.

If you've ever read a book and not your fucking Instagram reels, this is not controversial information. Literally everything about the carbs and protein are basic information in any athletics manual. I've stated everything clearly twice, so after this you can just retardedly stick to Instagram or whatever. I know you're not on a cut and just spouting shit for attention.

>>77341838
you're getting mad at an LLM

>>77340273
For those of us who suffer from acute retardation, could you please explain the following terms?
CICO
OMAD
FFM

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>>77340262
Been through quite a few major cuts in my life. Used to be a fat kid since 10. I have struggled a lot with yo-yo dieting and just generally being very retarded between 2022 and now. In my experience, losing weight is all about making the process as bearable as possible and to keep your mind off of it entirely.
1st cut ever (2021-2022): after few months of staying the same weight and getting some initial noobie gains, I started crash cutting hard at 1600-1800 calories. This wasn't quite a bad idea, as I was really excited at actually losing weight for the first time in my life, but it wasn't great. My program was hot dogshit (skipped pullups a lot since I started too fat to do them, my rows had horrendous form, lots of fluff and unneeded bullshit like having hip thrusts on top of Squats and RDLs in a day, or just a gazillion different excersizes in general that all did mostly the same thing). I didn't really push a lot of lifts super hard, except for something like bench, even though I was doomed to just bench 1pl8 until my crash cut would end. My cardio was also way too close to my lifting, usually like 2 hours beforehand. No preworkout meal or snack or anything. Worst of all, I didn't even know that carbs were used to actually fuel your lifting.
2nd cut (2024-2025): Not very notable. Just calorie counting, low energy. I wasn't really particularly motivated here, even though I ended up being VERY happy at the end when I hit 166lbs. I kinda just wadded through this. It works, but I took 9 months to go from 201 to 166lbs, so make the decision in your brain if that's dogshit progress or if you're genuinely happy with it.
Now I'm in the beginning of my 3rd cut from the high 180s down to my new goal of 160. I lost a lot of muscle after I broke my hand in a non-training related injury just a few months after my 2nd cut ended. Rehabbing my hand and getting back to my old strength took very long, most likely due to mental limits and not seeing a PT as well.

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>>77342236
Hand feels fine nowadays. I'm fat as shit right now, but I have all my old strength and a few new prs that I've collected as I go back to being fully involved in lifting since 2022. My cut in 2024 and 2025 was successful, but my heart wasn't there. It hasn't been there since 2022, but since recently, and honestly since revisiting this board, it's back. I don't know why. Maybe it just reminds me of when I originally started lifting, but something in my soul is on fire and excited, and I want you all to feel it too.
Before I get too sappy, here's my reccomendations from the years that I've done big cuts.
If you used to be a fat kid like me, the good news is that after the first few weeks of just replacing shit food with healthier choices (fruits instead of candy, preparing your own meat and veggies instead of eating dogshit fast food, what have you), you rarely will be GENUINELY hungry, even if you're actually not eating that much calorie wise (like 1500-2k calories, is what I'd classify that as). Not only that, but the newer you are to lifting, the more you can gain strength. Us fat boys trying to be jacked men usually are flooded out by skinny guys trying to bulk up, and I have sympathy for them, but it can be demoralizing for us to hear the advice that cutting is gonna make our muscles wither away when you start fat and want to both gain muscle and lose the fat. Don't worry, that fat you have can essentially act as the calorie surplus people constantly demand you need for new muscle growth. Take this completely to your advantage. Eye every compound lift and treat it like your fucking bitch, go balls to the wall. Be aggressive on stuff like your curls, triceps, other isolations too, don't get me wrong, especially if you care about being generally strong. But those compounds are going to do so much for you at the start, for real.
2nd thing I can reccomend, cut your volume a little bit.

>>77342240
Now, don't cut your volume a lot. And I don't necessarily reccomend this for newbies. But if you're more in the late novice stage, like I believe I am personally (due to years of fucking around inbetween now and 2022 and also a lot of yo-yo dieting and permacutting), cut most of your lifts after your opening set to 2 sets each, grind on them but don't hit TRUE failure every time in the gym (every now and then is fine), 3 sets for isolations is fine and isn't too much volume. Try doing 3 sets of your opening compound, not taking every set to failure. In fact, rarely do that. Now you should still grind, you should still try to get a huge grinder on at least one of your sets for sure. But in general, just try to push hard. DON'T BE PANICKED IF YOU HAVEN'T ADDED 5LBS TO YOUR COMPOUNDS EVERY WEEK/SESSION. It's just gonna happen unless you're a skinny guy bulking his ass off. It's gonna be okay. If you're adding reps, you'll be good too. Besides, you aren't really adding 5lbs to a compound every week or session after your first 3 months or so of training. And your newbie gains last for 1-2 YEARS. You have to understand, people trying to fuck you over and make you buy random bullshit and be psyopped RELIES on you having FOMO. So, to the best of your abilities, try not to fall for it. You can do it, as long as you put your mind to it, and as time itself goes. You'll be losing weight for a few months regardless, so just take it in stride.

>>77342241
3rd thing. I've come to realize, espcially on this new cut, that OMAD is kinda nuts for people who grew up fat not from their appetite, but from eating due to emotional problems. Get your black coffee in the morning, get a protein bar too if you want. Get a banana or a very small portion of oats before your training, 1 hour for oats or 30 minutes for bananas. Then, have a big meal for dinner. I'm actually straying away from counting calories right now because I'm 23, and I am starting to think about where my life is going to be when I'm 30. I'll be moving out soon (again), I'll be taking more responsibilities in life. And I frankly cannot fucking take tracking calories anymore without wanting to blow my brains out. It's my fault for all the years I wasted, the insane amount of yo-yo dieting. Tracking calories works very well, and I think for fat guys starting to lift, it's an amazing tool to train yourself to pay attention to portion sizes, and to learn them. I'm trying a different path, and I find if I let myself eat a shitton of veggies, fruit, and meat for dinner, I rarely even hit 2k calories, or sometimes even 1800. And the more I try to do less calculating of calories eaten in the day and the more I rely on that base instinct I've built up over the years, the happier I am. I think OMAD is a great tool for this reason. Cawfee, water, protein bar in the morning if you want, VERY small preworkout snack so you can get that energy before you lift, then your MAIN and ONLY meal in the evening, mainly of protein but you can have a lot of veggies and fruit too if you want, they're great foods for you and will genuinely energize you and make you feel better. I just had a bowl of raspberries, blueberries and strawberries earlier alongside my turkey sandwich and it was fucking delicious. Speaking of which, I got a small tidbit next.

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>>77342243
4th thing. Learn how to make shit taste good. Kind of a no-brainer, but it amazes me how many dudes I see cooking unseasoned beef, chicken, fish, etc. It actually amazes me. First, it starts off small. Just season your fucking food, your meat and veggies. Seasoning has essentially no calories (if you try to track calories in seasonings, you unironically, and I mean this in full sincerity, need drastic professional help). Try all kinds on the meats and veggies you cook. Even just putting on regular salt and pepper, and then putting stuff like garlic powder and paprika on chicken will change it far more than you could've realized. Try getting stuff like honey rubs or barbeque seasonings for beef, especially if you're making patties. You can eventually look into marinades to cook meat in, and stuff of that nature. I do even think on a drastic cut, it does afford to have even just HALF A TABLESPOON of olive oil for something like a pound of chicken, but be careful. Get the actual olive oil too, not that canola horseshit. We wanna be healthy alongside being jacked.

>>77342244
Final thing. Kinda obvious, but get hobbies. A lot of cutting is mental when you're in the habit of it. ESPECIALLY if you are coming from YEARS of being fat. You may identify with being a fat kid. This is the perfect time to spend less time online, to read, to try to meet new people. Honestly, I think just fucking gaming for like 3 hours a day is totally fine if it's getting your mind off of cutting. This tip was instrumental for me during my first cut's 2nd half, when I got very drastic on the calorie cutting. I know a lot of guys here are college age or are early into adulthood, so take this as a sign to do literally whatever the fuck you want in the meanttime for hobbies. Get into fighting games, philosophy, drawing, learn to play an instrument. Anything, honestly.
Losing fat for the first time is more than a math equation, it becomes a slow positive change where you turn into someone entirely different. Make the most of this, and extend that to more than just lifting. This life is to be lived, anons.

>>77340360
This. Simply adjust your weight at the gravity control panel in your space ship and continue to consume the hamburger.

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>>77342246
I didn't thing I'd post this much honestly guys. Thanks for everyone who read this. I guess even after years, and how much this site sucks ass in general, I still hold a very great fondness for this board in particular. Those days in 2021 and 2022, they were fundamental to me. And typing this has realized the final piece of what those days meant to me, and why the time inbetween has had very minimal progress and constant regressions and back and forths in terms of bodyfat. I had lost my sense of self, my individuality. Thanks for helping me find it again guys. And I won't let you down. I'm gonna make sure I do a great job on this weight loss journey.
I'm gonna post a post from 2021 that kicked my ass into fully committing to lifting at the time, and some pictures of how my physeek has changed over the years.
Take it easy, anons. We're all brothers at the end of the day.
Fight the power.

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>>77342253
Like I said, this is some progress over the years.
Start of 2021, end of 2021, mid 2025 right after my last cut. 185lbs, 158lbs, 166lbs respectively. I've only gained about 10lbs of total muscle during this time, which is horrific. But it's because I started fucking around. So I'm not wasting time, I'm going hard on OMAD and getting down to 160lbs, and come October, I'm bulking responsibly and not looking back. In 2022, my bench was 185 for 6-8 reps. Right now it's 205 for 5 with a few reps in the tank.

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>>77341882
Not the guy who posted but I can.
CICO -> Calories in/calories out. The comparison of how much you eat and how much you burn. All fat loss essentially boils down to this, at its most basic level.
OMAD -> One meal a day. Fat loss strategy that relies on you eating most/all (depending on specific advice) of your food during the day at one single time during the day. Usually focused on eating lots of meats and veggies, sometimes fruit. Very filling and can help you forget you're even cutting. Very useful stuff, going really hard on it myself recently.

FFM -> fat-free mass. Quite literally anything in your body that ISN'T fat mass. Could be bone, organs, water, but most of the time, people are generally referring this to talk about muscle tissue.
Btw, I don't agree with the anon saying fasts cut drastically through your FFM, as it does at the first start, but it's water weight, food in the stomach, etc. Fasts can actually be a great way to lose fat and keep muscle, but it's sure not for everyone. Check out /fast/ if you're interested and if one of their threads is up. Have a nice day anon!

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>>77342251
>

>>77340387
>>77340507
How do u go on a severe cut?

>>77341838
>no sources
Impact of Long‐Term Fasting on Skeletal Muscle: Structure, Energy Metabolism and Function Using 31P/1H MRS and MRI
>anaerobic and aerobic metabolic pathways remain unchanged after 12days of fasting in both sexes and older subjects. This suggests that human muscles, like those in animals, have evolved to withstand seasonal food shortages and endure long fasting periods.
>doi.org/10.1002/jcsm.13773

Impact of Fasting on Growth Hormone Signaling and Action in Muscle and Fat
>doi.org/10.1210/jc.2008-1385
Role of pulsatile growth hormone (GH) secretion in the regulation of lipolysis in fasting humans
>doi.org/10.1186/s40842-022-00137-y
A Comprehensive Perspective on the Biological Effects of Intermittent Fasting and Periodic Short-Term Fasting: A Promising Strategy for Optimizing Metabolic Health
>doi.org/10.3390/nu17132061
Fasting as a Multisystem Health Modulator: A Narrative Review of Metabolic, Cardiovascular, Immune, Neurocognitive, and Psychospiritual Effects
>doi.org/10.1007/s13668-025-00725-1
Weight loss-independent changes in human growth hormone during water-only fasting: a secondary evaluation of a randomized controlled trial
>doi.org/10.3389/fendo.2024.1401780
Effects of Intermittent Fasting on the Circulating Levels and Circadian Rhythms of Hormones
>doi.org/10.3803/EnM.2021.405
Effects of seven days’ fasting on physical performance and metabolic adaptation during exercise in humans
>doi.org/10.1038/s41467-024-55418-0
A randomized controlled trial to isolate the effects of fasting and energy restriction on weight loss and metabolic health in lean adults
>doi.org/10.1126/scitranslmed.abd8034
Effect of short-term fasting and refeeding on transcriptional regulation of metabolic genes in human skeletal muscle
>doi.org/10.2337/diabetes.52.3.657
Is muscle and protein loss relevant in long‐term fasting in healthy men? A prospective trial on physiological adaptations
>doi.org/10.1002/jcsm.12766

>>77341801
Nigga, i used to cope about muh genetic and muh thermodynamics law violation, but my shrink prescribed me some pills that basically slowed my organs and they made me feel like im gonna vomit when im eating and they have cut my hunger to shit. Yes, eating less makes you lose weight, theres no rebutal to this.

Fuck if I know
I eat only 4 eggs, two spinach tortillas, 2 tablespoons of shredded cheese, and 2 protein bars a day and im still a fat fuck working out 6 days a week 1 day off

How do I lose weight when living with my parents?
They often make very fatt-y and carb-y and not very protein-y IYKWIM, so I have to be very conservative with my calories before dinner to ensure I don't go over my calorie target. It's a pain in the ass.

>>77342399
Dont let them cook
Make your own food, do your own dishes, buy your own food.

>>77340262
i typically do more and eat less and i lose weight

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>>77341838
>If you've ever read a book
Like these?

>>77342406
I can't refuse their food, I'm their son.
I am buying my own food for lunch and snacks but it's always what they cook for dinner.
I eat chili con carne for lunch, some oranges, mandarins and a bowl of blueberries for snacks. Whey powder with skim milk for breakfast.
The chili is 1kg chicken mince, 1kg beef mince (fat drained), 2 cans tomatoes, 3 cans beans, 1kg frozen vegetable mix, taco seasoning, fat free cottage cheese.
It comes out to over 100g protein before dinner and around 1000 calories. It's working but it's just awful making it all the way until dinner time eating like a bird and basically starving.

>>77340262
I live in the middle of a city in development nowhere and I found out it's a location thing. I usually ate 2 times a day but still get fat, turns out all the diners in my area have 2 size portions of a normal portion in other areas.
I later found out that all my colleagues who's thin have actually been eating like once or once and a half per day.

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>>77340262
Glad you athked

Might seen bullshit but for me it was switching from a later day high focus, to an earlier day high focus.
The high focus point of a day means stuff like hobbies, lifting, eating the large good meal, enjoying a beer or two, going on a walk, etc. I used to do these things as afternoon to evening activities. Gym after work, large meal after, nap, late night walks, cold beer at home, etc. I would start my day as late as possible to lengthen the morning as much as possible.
I switched when I had some 2nd shifts at work, and I switched from a late day person to an early morning person.
Wake up early, stretch, morning coffee, walk as the sun rises, go to the gym for a relaxing session as opposed to the hard-core late night sessions I used to have. Go to work knowing all the stuff was done, come back home, no meals, just a shower, and sleep.
This new morning focused lifestyle literally changed my physique and also my energy levels were more stable throughout the day. I usually had a very slow morning and early day, lazy mid day and intense afternoon. After the switch, the activity levels were more stable and I felt lighter. I lost weight and became leaner

>>77342327
Look up PSMF. The gist is you eat as little as possible, but up your protein intake. So for me what that looks like is protein shakes throughout the day and chicken at night. My average deficit with cardio is around 2,000 calories. I'm not natty btw, but I used to cut this way before I hopped on. If you aren't enhanced you just have to be really careful to get your macros right, lift, get plenty of sleep. But in my experience any muscle you lose you're going to get back in the first month of maintenance. And desu I would lose the same amount of muscle from a deficit of 500.

>>77340262
https://www.youtube.com/watch?v=0GGf_GlD2RY

>>77340262
There's a two-step method that's been suppressed for generations, but my father whispered it to me one night and I no longer care if they kill me for revealing it. The steps are:
>Eat less
>Move morrrreeeasdfshoafblzgnlav

Im not reading all those walls of text, its not that hard, just eat less and move more.

>>77340262
>Tell me the secret to losing weight
Probiotics, lots of fiber, lots of protein

>>77340262
C I C O
I
C
O

>>77340262
water + ions + fasting
Imagine you are driving to a location. While on the way to that location you are going towards, but not to a major city. You make a turn to your destination. Literally go towards starving to death. Once you are smaller than you want to be, start clean bulking. Get to the weight you like, then maintaince.

>>77341801
>Already been tried
No you didn't. Starve.

Eat less