>Who is /fat/ for?For clean calorie counters 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/faqhttps://f-droid.org/packages/fr.shiningcat.simplehiit/Previous thread: >>77340032
>>77342174
i cant stop eatingI haven't had a good day in monthsI can feel my skin ripping, scars formingopportunities recedingkill me
>>77344331shit me too anon, every morning i tell myself i'll eat a normal amount only for it to turn into another binge day, idk how to break out of it.
I eated 48 hours into my 72 hour fast
>>77344338I don't get this 72h fast memeThe edge of healthy weight loss is easily achieved with just 24h fasting.
How do I make my tailbone not hurt when I'm on a stationary bike?
>30c heatwave>fasting>body feels slightly chilly, almost cold at timesbasado, i found a cheat code
>>77344374I think you're probably putting too much weight on the seat and not enough to the front, look up "bike fitting", stuff like this matters a lot more the longer you ride though i'm not 100% sure if this is fully applicable to a stationary bike, never really used oneAlso if you're relatively new it's pretty normal to get pain around that area it usually just goes away eventually
Doctor prescribed some adhd meds for testing, and them suppressing hunger is no meme.I'm on a 50% deficit and struggling to even fill those calories now. I couldn't finish my one big fasting meal, so I thought I would go to the store and treat myself to those missing calories + maybe some extra, but inside absolutely nothing appealed to me so I just bought some goyke zero.
>>77344466my friend takes those meds too and it keeps her rail thin
3 more weeks until i hit my half way goal if i keep up my current pace. feels like hell mentally honestly, lots of stress and worrying but once i get there it'll lift a huge weight off my shoulders (no pun intended)
Fatty ContestHeavyObject74.6kg
I hurt my trapezius area 3 days ago. Should I still exercise or no. Should I go to the chiropractor and get my back fucked up because they don't know what they're doing
>>77344538And honestly one kilogram below 75kg feels harder to lose than 10kg when I was starting out.
Officially completed 30 days of weight loss. Lost 24lbs. Cheers to 60 days. Let's fooking go
How do you guys get your protein intake goal for the day easily? I have to eat like 140g everyday but it's kinda difficult long term.
>>77344606Chicken, Skyr, Whey, Sea Bass, Pork, Salmon, Shrimp
It's amazing to be below 200lbs for the first time in a decadeOthers don't get it but you do feel so much lighter like a feather
>>77344614Gotta try skyr for sure, i'm always choosing greek yogurt instead as I can use it in a lot of recipes.
>>77344606Lean meat + low fat dairy. You basically have boring staples and have to jazz them up, e. g. various sauces for the meat and making stuff from the dairy.
the difficult part with protein is how expensive meat is
>>77344631the last weight loss journey I had I was hitting my goal by doing alchemy with protein yogurts + mixing it with scoops of whey (it was fucking disgusting). Otherwise the calorie count would shoot up if I tried reaching the protein goal just with meat and dairy. Maybe I should have clarifed that I meant hitting protein goals within a calorie deficit diet.
>>77344643might come down to what kinda whey and yogurt you're using, I have peanutbutter whey mixed with skyr and kitkat and it's honestly the greatest pre-workout snack I can imagine.otherwise it's relatively hard to outclass chicken in terms of gramm/protein/calorie ratios. I tend to throw 400g-500g of chicken breast into a slow cooker and then fuck around with some broth and other ingredients (veggies, beans, eggs, chicken broth, gnocchi, shirataki noodles, etc.) and make that my omad meal and usually land around 1350kcal with 170g of protein or more
>>77344336>>77344331Starting is the hardest part, try to really commit for a single day and the ball gets really rolling from around there.
>>77344643Protein powder is dairy also yes that is a very good solution, skyr or low fat quark + protein powder. Assuming you start with plain, it's really down to finding a good protein powder, chocolate, cookie, etc are usually FAR better than fruit flavors.
>>77344648It was pic attached + the most basic myprotein chocolate whey.OMAD is goated though.
>>77344666I would honestly just go with plain yogurt/skyr/quark or whatever. I imagine that artificial flavoring from both yogurt AND whey might end up tasting gross. But I'm also not the the biggest fan of plain chocolate anyways. I also go a bit crazy sometimes and throw in a few g of vanilla extract, goes a long way.
>>77344620>>77344580Very nice wagmi
one time i added a scoop of protein powder to my cereal and it was the worst thing i ever tasted
Just ate like 30 pizza rolls with like 25 tater tots, a shit ton of carbs but idc shit was good. And I'm still in a deficit. I seriously hate healthy food so this will have to do
>>77344679How do you know that you are still in a deficit? Did you weigh everything?
>>77344685Yessir, 424 grams
>>77344701lmao
>>77344701I refuse to believe this is below 1k calories, this looks like a carb and sugar bomb. Do they make low cal pizza rolls?
>>77344703The pizza rolls alone were about 950 cals but everything was 1.7k cals including the 300 calorie protein shake I had along with it. That's all I'm eating today so I'm good kek
>>77344331kind of same but i've been eating at TDEE for months so i'm starting a fast today to be able to start actually eating less.i think i'll roll 48s until i can physically control myself around food.11 hours into the fastwagmi
>>77344338you fasted for 48 hours
>>77344466make sure to only eat healthy stuff on a large cut. don't eat empty calories.
>>77344545rest until the pain goes away or do exercises that don't cause pain.
>>77344319I used the website to calculate my TDEE and it kinda warned that basically any calorie restriction would put me below BMR and that this might be bad and was "highly debated topic".Is this a thing I should worry about?I weighted 140kg, got shocked, cleaned up my diet and lost 3kg in about three weeks and decided that I should probably do this a bit more seriously than some vague notion of eating good.
>>77344708You are truly disgusting
>>77344728LMFAO
>>77344679>>77344701>>77344708You need something that will last long term, this shit isn't sustainable for more than a few weeks.Learn to cook, pick up a high protein low calorie cookbook and make stuff from there.Unless your goal is to just eat 1 meal a day consisting of shit on a plate you're going to rebound and fall back into bad habits.
>>77344726You won't die unless you starve yourself so don't worry.Going below BMR is not usually advised as you can feel sluggish or make your slow your metabolism so it burns less calories to preserve energy.I would advise you to just cut 300-500kcal a day from your TDEE and maintain that for a long period of time.
>>77344679>a shit ton of carbs but idc shit was good. And I'm still in a deficityou're in a for a rude awakening
>>77344703Dunno about pizza rolls but frozen pizzas aren't the worst thing in the world. I used to have one every day on my cut and still lost 50lbs. 700 cals 35g protein
>>77344708basedkeep it up king
>>77344708Crazy that i used to eat something like this as a light movie snackMaybe like 3/4 of the amount though
>>77344761pizza rolls are almost entirely dough, frozen pizza has a higher topping to dough ratio, you can even add your own toppings like meats, veggies, mushrooms, unless you make pizza rolls yourself you can't just jam something in
>>77344761but yeah, frozen pizzas are maybe not the healthiest food but you can totally eat them regularly and still be in a deficit
>>77344726>basically any calorie restriction would put me below BMR and that this might be bad and was "highly debated topic".On ChatGPT I sent a picture of myself and asked what country I most look like I'm from since many people say I've got quite a southern European appearance despite being from UKEvery answer it gave me no matter the prompt was always>You can't tell or even guess at someone's nationality by their appearance alone It's a safeguard in place to stop appearing as though its trying to spread any sort of nationalismReason I'm saying that is because you're going to get the same shit from weight loss that you can't guess someone's health from a visual appearance, it's basically there to be non-offensive and not suggest that eating less will collate to losing weight despite the fact it 100% will.Your body has that all that excess stored fat for times like this, times where calories are going to be restricted and it has energy (fat, calories, etc.) to pull from to keep you going.You want to ensure each day you're giving it less energy (calories) than it needs so it keeps burning the excess until you've got little left (your goal weight)It's a debated topic because saying >You're fat becuase you eat too muchis a bit blunt, rude and dismissive Is it true? Yes. but I'm willing to bet 90% of people who are fat (myself included) would have been willing to argue there was no way there were inactive and eating to the point they were double what they should weigh.
>>7734436924h isn't fasting, that's OMAD. maybe you should try the "meme" 72h first before commenting. hope that helps.
Can I get some chicken marinade/seasoning ideas please. Getting tired of the old salt and pepper mix.
>>77344816just buy seasoning mix from a shop
>>77344819Any flavours i should look out for?
>>77344811The fasting police have arrived
Fatty Contest Awooga173.9lbsHaving to actually count calories again, why can't everything come pre proportioned!?
>>77344822Taco seasoning maybe
>>77344679>1700 calories almost all carbsUnless you do 8 hours of manual work, 2k calories a day is way too much already. You're not in deficit, and the carbshit will be instantly digested and turned into fat if you don't burn it. You are literally better off eating a stick of butter than that garbage.
>>77344811Abbreviated fitness lingo invented in the past decade doesn't overwrite concepts well defined for hundreds of years you fucking retard."Garfield isn't an animal; he's a cat" type ass argument.What comes to the 72h fasting, sounds extremely desperate.
5ft 10in (177cm) and just got below 200 pounds after being around 285 for a few years. I feel great and it took a year to burn this weight off and I am still going. Want to know what issues you guys had with loose skin. As I lean further, im curious what my situation will be. Most of what is here is subcutaneous fat but im sure ill see some looseness. Am i chestlet? I am 33 so I hope my skin firms over time.
>>77344674My go-to hiking breakfast was a scoop of protien powder. A scoop of cherrios. A tablespoon or so of milk powder and 5g of creatine in a ziplock bag. Then just add water and shake well in the morning. Good mix of carbs, some sugar and a lot of protein. Taste. Good...Well... fine. Well... It's edible.
>>77344824Its not fasting unless it lasts 72h MINIMUM
>>773443196'0" tall>started @ 268lbs 39% BF>currently @ 234lbs 30% BF>target @ 190lbs 15% BF
i don't wanna sound like the ketoschizo, but avoiding or at least limiting the carb devil is easy weight loss
>>77344816Salt and pepper are non negotiable but you can add dry seasoning to your chicken. >Ginger and garlic>smoked paprika>Sage and Thyme
>>77344816Paprika is your friend
>>77344862Smoked paprika is superiorRegular paprika taste like ear wax.
>>77344816White pepper, salty onions sauce, fish sauce, fresh chillies to make anything instantly chineseMirin, miso, ponzu and curry base for a japanese thing Paprika, onion powder, garlic powder for a bbq thingAnd just putting fresh garlic and onion everywhere, that's about the extent of my cooking knowledgeI tried getting into fresh herbs but i can never make them good for some reason
Fatty ContestAlbanoid90kg
my parents came to my city to visit this week and i ended up eating out at restaurants with them 3 timesbut i think i made reasonable choices and took a lot of it home as leftovers so i don't think the damage from that was too badhowever my mom brought like half a sheet of delicious brownies and i've already annihilated it and am up 2 lbsmaybe having no candy at all in my house for a few months has created some new mental weakness because i haven't been exposing myself to the situation where i do have candy and am allowed to eat it but should be doing so in moderation
>>77344827>>77344860>>77344862>>77344874Thanks bros.
>>77344897things will be go back to normal when they're gone
>>77344319>high protein low calorie cookbookAny advice on a good one? most of the ones I see on google are either meme-diet focused or targeted at women (30g of protein in this meal! Cool, so i need to eat five of them a day to hit my macro. Great.)
Fatty ContestAspiringGigolo195.8lbsWeight loss going pretty well, thank god I started looking at week over week trends
>went from 227 to 177>have more chest pain than ever >foot feels weird>can't go to the doctor cause LOL AMERICAN NEED INSURANCEI thought I was supposed to feel better after weight loss
>>77344904No prob mang
Aight I am doing a refeed this weekend after a longass 2 month diet as a sort of short maintenance, I will let you guys know if I recover my lost strength and reps on Monday.
How do I grow some balls while I’m living with my mom and tell her to stop serving so much on my plateIt even feels pathetic typing this, but she’s a huge part of why I even have guilt around eating healthy ("you better finish this, there are starving children")
>>77344943Early on I gave up on that. A lot of them are filler and too complex. And a lot of hack recipes online are literally normal food plus protein powder. I hate protein powder so I never touch it.At the end of the day this what I came down to: just find good recipes with chicken breast, chicken thighs, or beef. It's boring but meat just works. I got an air fryer at costco and it does chicken breast so well. Just a light spray of olive oil and it is nice and tender. Dairy too. I have a lot of Greek yogurt and skim milk. Skim milk is pretty goated for a cut and helping you hit protein goals in a clinch. The one recipe I found online that I like and still make are these meal prep burritos but I modify them by removing the smaller tortilla and putting on the beans first before the nacho cheese. It's a good hit of fiber and 25g of protein for like 250 calories which is good.https://youtu.be/iDVcqVYbcmo?is=_mvqEDj5tKAB1ejUAt the end of the day, just look for recipes you think you would like that revolve around chicken (primarily) or some kind of meat and Greek yogurt. If you like protein powder, more power to you. It is a legit way to get protein. But I hate it. I do like quest protein bars though.
>>77345025>("you better finish this, there are starving children")i know that feel, thats why i got overweight as wellmy dad makes the food and i told him that i wanted to lose weight and i want to eat less so one big meal in the evening is fine but i dont eat breakfast and want to go for omadafter losing like 20kilos (from 105kg to 87k) he started counting calories as well and wants to lose weight as well so now the big meal usually has 1k kcal which works with my 500kcal for a protein shakehope everything works out, maybe tell her that her cooking is delicious and not the issue or something and that smaller portions or less food would be a good idea
>>77345041Thanks! I've got a decent overnight oats with skimmed milk, protien powder, a tiny amount of honey and a scattering of chia seeds that comes in at about 370 cal and is great for breakfast as I can make 5 in one go and take them to work, but I'm struggling for the main meal. Air Fryer sounds like a good investment.
>wake up>piss/shit>I am now light enough I can do exactly 1 (one) pull up >eat breakfast>I am now too heavy to do a pull upThank you for attending my Ted talk
Starting a job soon. Do you guys prefer to workout before or after work. What is more sustainable
>>77345075Friday/Satuday/Sunday
>>77345055NTA but yeah a cheap air fryer will cook chicken and veggies in good ways with minimal oil. Much better than steamed vegetables imo.
>>77345055>Air Fryer sounds like a good investment.100%, it is basically just a mini oven but becuase it's so condensed it cooks so much faster and food just comes out tasting better. If you can, try spraying a little oil on your food before putting it on and it really adds to the flavour and crispiness
>>77345025I had this issue and I resolved it by moving out. I love my mother but sometimes other people's love is what is holding you back.
why does my head hurt?i ate some watermelon but it still hurts
>>77345139Could be electrolytes. Drink some snake juice/salt water
>lose almost 50 pounds>still fat as fuck, need another 70 to go how over is it for me...?
>>77345155You did it to yourself
>>77345155>how over is it for me...?Its actually less over for you, 50 pounds less over actually
>>77345157>>77345166i guess both are true, but it is discouraging as fuck to see the number i lost and see literally zero changes on my body. feels horrible desu
>>77345172Post body
>>77345172>see literally zero changes on my bodyIt is impossible for there to not be a change on your body after 50 poundsYour brain may hate you and tries to tell you that there is no change but there highly likely is a change
>>77345174no, i hit under 229lbs today so you can imagine>>77345178the only difference is that SOME clothes feel slightly loose but that's about it. even comparing pictures side by side there's close to no changes other than not being as bloated but still literally the same. maybe after another 30 or 40 i'll see some results
>>77345188Post body
>>77345155SHUT THE FUCK UPSHUT THE FUCK UPIT IS NOT OVER YOU ONLY JUST STARTEDSHUT THE FUCK UP YOU LITTLE PUSSY BITCH AND BELIEVE IN YOURSELFBELIEVE IN THE YOU THAT LOST 50 POUNDS AND BELIEVE IN THE YOU THAT WILL LOSE ANOTHER 70
>>77345210Cringe
>>77345188results accelerate greatly towards the end. the overall visual impressions made by a huge fat fuck vs. a big fat fuck are only minimally different, but a big fat fuck, a somewhat chubby fuck, and a guy at a healthy weight do look very different. and there's probably only about 15 lbs between each of those stages.
>>77345213Your irony and cynicism will not protect you
>>77345210>>77345218thanks bros. i'm not gonna stop, just tired of being a fat fuck and for once in a long time would like to enjoy life as it was supposed to be
>>77345230Remember this feeling and think back to it when you have reached your goal weight.
>>77345155That's a common perception, usually people call it the "paper towel" effect in weight lossLike yeah sure visually you're still going from fat to fat but measurements don't lie if you're shrinking then you're shrinking you just need to keep at itIf you want you can try to measure thighs, arms, waist to keep you sane that this shit is till working, it's a great motivator for me personally
How much did you guys lose this month?
>>773453126 pounds so far
>>77345312gained a couple of pounds
Fatty ContestFairySchizo 220 lbs
>>77345312Not enough
>>77345155Ur lucky I have 170 lbs to go. Consider yourself lucky man
>>77345046How do you have 500cals in a fooking protein shake m8
Looking to start lifting after reaching goal weight. Do I start eating the 10% surplus + upping protein intake from day one of lifting? Should I start before lifting for a week?
>>77345281>>77345282thanks bros, gonna remember these posts. i hope we all make it>>77345350you got this, don't stop and most importantly don't cheat. you'll make it bro
Fatty ContestJacKingOf198.4lbs6'0"2nd plateau week in 7 months, not gonna complain
>>77345428Honestly crazy good if you only had 2 weeks with notable setbacks in 7 months. Keep going anon>>77345282>>77345155At 5'10"/177cm, I was getting smaller physically and on the scale but it was really hard to tell since I still looked like a more adrogynous blob, just smaller. I really didn't feel like I started to look like a more normally shaped guy until below 200lbs when my shoulders and arms began to have some definition and my waist began to look smaller than the rest of my torso
>Older woman in work said i'm handsome nowDid i make it?
Do you optimise your diet to hit all your statistical targets on these fitness apps down to the percentage or do you just go with the flow e.g. you might be a couple percent over your daily carbs intake and like 12% below your protein intake but its because you were having different meals to have some variety
>>77345568That is a great sign. Older women are the first to show the signs of making it. When children stare at you, dogs eagerly come to you for pets, men give you space unconditionally, teen boys stop fooling around you, teen girls are instinctively aware of you, young to thirties women smile or get flustered is when you've ascended.
Fatty Contestdakimakurahugger228.2lbs
>>77345147it seems you were right
>>77345570do whatever keeps you consistent. some anons are autistic about it and some are not.
>>77345353300kcal from milk 200 from protein powder
>>77345611how much milk are you drinkingyou drinking yak milk or what?
Think the fatty contest is accepting entries as if we're still operating in last week. Oh well.>>77345319A little under 3. Think I can end the month with over 4 lbs lost, still a good rate overall.>>77345570I'm all about weekly averages at this point. I've had some weekends that had much looser macro splits but as long as my intake over the week averages to 2100 cals a day and 150 g of protein a day, then all things are good>>77345568Congrats anon, its a good feeling. Women at work and women I volunteer with (skews older) definitely comment on my body a lot more candidly now (in a good way) but the fact that all of them think nothing about making these comments when I would likely be more hesitant in a roles reversed hypothetical is crazy. Leaving the autism home and just taking the comments as the easy ego boost that it is is what I ended up doing
>>77345582>dogsact aggressive towards me>menalways looking to press me>teen boyssame behavior as adult men>womenoutright scowl at me in disgustNone of this changed for me after losing weight.
FattyContestBostonBeachedWhale304.8lbsWe're almost there, bros. Did an early father's day with my old man and he's finally working on his weight too.What surprised me is that he's the same weight as me, but despite being 3 inches taller than me, he looks way bigger than me. Is it because he's in his late 50s? Or did I luck out and carry less of it in my gut compared to him?
to build heart stamina, should i do long SimpleHIIT™ sessions but lower in number until i'm totally out of breath like 10 minutes or shorter sessions but more numerous and spread throughout the day like 5 minutes twice a day?
>>77345708you may have more muscles as another explanation as well
>>77345713That's a good point, if he's just starting at his current weight while I've been at this for about 230 or so days, I might have a bit more of a lead there.
I simply do NOT want to go to a gym and would prefer to train at home. if I eat at a caloric deficit, walk and bike a decent amount, and strength train with resistance bands (these specifically), how does that sound? anyone successful with resistance bands or do they "not work"?
>>77344319Not going to lie bros, I fucking hate how long of a process this is.
Need an update on sylveonxglaceon
>>77345737resistance bands are accessories to other equipment and are great for rehab. not so much by themselves.you can get adjustable dumbbells, a bench, and a pull up bar, and get huge mileage out of them alongside your resistance bands.if you're a total noob, resistance bands by themselves can work for a while.
Tomorrow's summer solstice. Time to lock the fuck in until autumn equinoxWill record my starting weight tomorrow at 8:24 AM GMT
>>77345752thanks. I am basically total noob and like the idea of doing it all in my room. I don't have space for the other things you mention and like I said I don't want to go to a gym. I want to get to a good healthy weight and not look like a stick, hench the want to add the resistance bands. I should have stated that I am doing push ups and squats too, and core exercises. I just don't have anything good for "pulling" and will use the resistance bands for that, as well as for other things since they seem to versatile
was hurting real bad in the morning so im not doing anything today besides walkingmy traps like i think thats what its called, between my neck and shoulder are so tight and sore i couldn't even lift like a jug of milk
>>77345678Damn, nibba...>>77345737Gym has great qualities.
>>77345737you arent strength training with resistance bands, the weight is not even 3 pounds training at home is great and way more convenient but you gotta keep up motivation , i got a bowflex and said id do everything at home then didnt use it for years and stopped working out completely
>>77345740If all goes to plan I'll hit my goal weight by Christmas next year. It's gonna be a long one but if I do reach my goal holy moly will it be worth it. I'm still gonna look like a sack of wet dogshit but even now I'm moving so much more and just feeling better in my body. Even if I can never take my shirt off at the beach I'll be able to do all the physical things I've dreamed of. Or I won't and I'll just kill myself either way I win.I believe in you bro.
I have a theory that if you sit for no more than 30 minutes at a time(getting up and doing some light exercise) you keep your metabolism elevated through out the day and prevent 90% of weight gain.Like an hour of explosive exercise is pointless if you're sloth for the remaining 15 hours in a day so it's better to do a light exercise(push ups, side straddles or chin ups, etc) every 30 minutes. Thoughts?
>>77345879If you want to boost your metabolism just quit carbs.
>>77345312in the past 4 weeks, 10.4 lbs
>>77345611Lmao just drink almond milk unsweetened
>>77345737I would never go to a gym. Too many people, too much sweat, it stinks. Shit sounds terrible.
Is the weight you fluctuate from food and drink proportional to your weight?Like if the average daily fluctuation for someone 150lbs can be up to 5 pounds, would it be up to 10 pounds for someone 300lbs?
>>77345897>almond milkWhy would anyone do this?The reason you use milk is its an animal protein, thus complete and actually useful towards your goals. If you're using almond milk you may as well just save the calories and use water instead, you're just adding calories with no other benefit.
>>77345903yes
>>77345920Milk has like ten thousand calories, as you can see the other guy said his protein shake is 500 calories because fuckng 300 cals of milk. That's like two cups I think. Water based protein shakes are fucking nasty, almond milk makes it more palatable. Muh animal protein kek you barely even get any protein from it
Your body turns milk into sugar.
>>77345981mine doesn’t
my body is a machine that turns milk into diarrhea
>>77344606Well for instance tonight I'm making tacos using low carb tortilla wraps. The taco meat is made out of chicken breast that I processed in the food processor. Toss in some fat-free shredded cheese (which has a lot of protein) and I'm looking at 140 g of protein for six tacos. I even add my Santa Fe sauce made of light mayo, Sriracha sauce, lemon juice and white vinegar. Fucking good too. Chicken crust pizza is another way. But mostly I just have a chicken breast, and depending how steep a cut I'm in, it's pretty easy to get to my 160g from there. A tuna pouch comes in handy every day or so. Not to mention protein shakes. They can bridge the gap sometimes.
i really miss milk. i used to drink 3-5 cups per day before starting my diet.what makes me really mad is i'm regaining the weight i lost without even tasting milk or indulging myself.i really hope this HIIT i'm doing puts me back into weight loss mode.
so i havent ate fast food in 2 weeks, unfortunately i relapsed today and redownloaded uber eats and got a pretty big mcdonalds order. but holy FUCK my body rejected this shit so fast, only got through 1 triple cheeseburger and large coke and my stomach was making all kinds of noises and I shit my fucking brains out. my mouth is dry now and i dont even wanna eat the rest of this shit.
>>77346017If you've been in low carb, it was just the carbs.
>>77346017Delete the app right now and try again. Just keep trying and trying until it's habitual.
If you are doing this not enhanced your results will be so much slower
weighed myself and im down a couple pounds, pretty good. im sure it will fluctuate though
>>77345762You could do seated rows with resistance bands. Can you just find a nearby park with a pull-up bar to use for pulling?
>>77345879>Thoughts?Physical movement itself takes very little energy, like running for an hour only takes 500 calories so I don't think it matters if you sit the rest of the day. But what I do know for sure is that in the middle of the run some kind of metabolic switch gets flipped and for the next 24-36 hours my body feels like it's on fire. I generate way more heat, I can't sleep, it's like I'm stuck in survival mode.I don't think half assed measures like light exercise for a few minutes has the same effect. But with that being said, I've been doing cardio for years and it doesn't do shit for fat loss once you get down to the skinny fat level.
>>77346021im thinking its the crazy amount of salt and preservative shit in the food mixed with the caffeine in the soda. been eating baked chicken sandwhiches for lunch using the fancy multigrain bread from costco with the nuts and shit on it. after work ive been showering and going straight to bed without eating dinner and then eating 3 boiled eggs and some fruit or whatever else is laying around in the morning(also sparkling water because I still crave the fizzy feeling, i used to drink soda in the morning almost every other day, its always the first thing I crave when I wake up).>>77346049yeah i just did, i dont even know why i ordered this. my body didnt want anything else in the moment it was dead set on mcdonalds, i was telling myself that I could just go downstairs and grab some sparkling water and something else to eat, but I just couldnt stop myself :/
Tired, skinny, and I have some infections due to my fingernail chewing. This has never happened. I feel like I CICOd myself into some sort of vitamin deficiency.I fucked up bros. Is this why people rebound hard?
>>77346156This is what I am trying to tap into.https://www.unm.edu/~lkravitz/Article%20folder/epocarticle.html
>>77346189Like I said, half assed measures and you're back to resting in 15 minutes or you go for an hour long jog and then can't sleep for the next two days because your metabolism is fucked.
I was doing great then had a really bad month, how can I recover bros? I gained 5kg
>>77346192I would not call it half arse, it actually starts to get exhausting.Going to bed feels amazing.
>>77345944That's what reduced fat 1% or 2% milk is for. Only lactose intolerant sub-human non-white drink non-dairy milks.
>>77344321
>>77344319been eating at a deficit and doing just dumb bell exercises 3-4x a week for ~40 mins, walking ~3 miles a day, and after about 2 months I'm finally seeing some decent progress. Went from 220 to 205.Any advice on what I could add/change to speed shit up? I'm 6'0" if that matterswhat I eat everyday:>4 eggs>greek yogurt with blueberries/strawberries>20 oz black coffee>can of sardines or tuna>1 pound of chicken breast or ground beef>1 small sized red potato >1 small sized sweet potato>broccoli or green beans>blended smoothie of almond milk, protein powder, spinach, kale, "spring mix", baby carrots, cucumber, ginger, strawberry, banana, tiny bit of oatsI don't count calories daily - I just started eating this way, counted once and it was at a pretty huge deficit and was filling enough so I decided it's fineShit I do that I'm not sure if it's even real:>walking before eating - I walk about 1.5 miles every morning before breakfast>shot of apple cider vinegar in the morningthere's so much shit on youtube/ig that I just have a hard time believing, but those two are easy enough to do so fuck it
>>77346246if you're in a huge deficit diet wise then just work out more if you want to speed the loss up
You don't need to go straight for a huge deficit right from the start you will just burn out.Just eat a little less each day so it becomes habitual.
>>77345737Not really, i tried one in the beginning too just to have something and it barely feels like anything after a couple of weeks, the thing snapped on my back when i was doing a "chest press"There's a lot of either cheap adjustable dumbbells or dumbbell plate set, it's all you need to get started
So I know how to lose weight, just have the willpower to not eat like shit and get off my ass on my days off work. Should be easy once I commit to it. But how do I actually start progressing my fitness? I don't want to just do cardio only, but any type of home calisthenics routine usually incorporate things I don't have access to like pull up bars and shit.I don't have a car, no gyms nearby, no parks within walking distance, and I don't have much money. I feel like I will plateau just doing simple bodyweight exercises. Also if I lose weight I'll be losing mass which means any bodyweight I do will be smaller workouts over time rather than having more weight.I just wish I could summon a gymbro that will guide me for the first babysteps until I understand how to do things on my own and motivate me to get through the beginner hurdle of wanting to quit. Can't pay for a trainer.
anyone has any experience with drinking instant coffee while fasting? no milk or sugar, just the coffee + water. does it slow down the fat loss during the fast or not?
>>77346252thanks, good to know.I've heard that it's bad to work out more than 3-4 times a week, that your body needs rest to actually build muscle, do you think that's true?If not, what other kind of exercises besides dumb bell shit could I do at home without having to go to a gym? Maybe I should just start doing mad push ups/crunches/planks every day or something
Fatty contestMikey129240.8lbs
Fatty contest kill? Week hasn't resetted yet.
Fatty contestTakatin70.6kgWAGMI
>>77345644400ml, 70kcal per 100ml
If some of you guys have recently gotten inspired to start lifting weights or doing cardio, I've got to warn you- it's going to mess up all your careful record keeping. When you first start exercising, your body tends to hold onto more water. After an intense workout, blood floods into your muscles (the "pump") and for a day or two while they heal- your body also finds other reasons to retain water. So, if you just started lifting- your weight loss will seem to plateau. Don't worry too much about it. The scale is lying to you. Diet + exercise is better than either by itself. It's normal for your numbers stall for a few weeks. Build good habits, and in the long run that weight will just melt off. Also, people will notice your body becoming more athletic. Isn't that why you're doing it in the first place- to look good and be healthy? Don't obsess about the number on the scale. Can you run farther and faster than you did yesterday? Can you lift more weight or do more pushups than you did before? Get in the habit of recording your workout sessions as well as charting your weight loss. You will see a correlation in the long run.
>>77346539It's in the sticky to also take mirror pics and measure with tapes to avoid getting scaleraped
I'm now in the "family starts worrying you're too thin" phase even though I have an obvious gut and lovehandles and still overweight BMI wise even. ugh
>>77346560Crabs in the bucket type of people
>>77346563I think it's more of a lack of knowledge problem, their perspective is seriously skewed with regards to what normal weight looks like. Despite the comments they still support me losing weight but they're fighting internally with concern too. It's hard to get them to shift their perspective these days.Doesn't stop it from being annoying and fairly thoughtless on their end but it's not exactly crabs in a bucket, they care about me and generally want me to be happy (I got a lucky RNG roll on this one).
Yeah gonna attribute this gaining of 1.5 pounds in a week while still accurately eating accordingly to water weight and go back to bed
Over 20% of body fat here. Today I decided it's time to kick booze and caloric pizzas. Wish me luck!!
>>77346684good luck
>>77346684You don’t look 20% bf
>>77346693That isn't him you retard
Question. 5ft 10in here and just hit 202 lbs. My goal weight is 175. Now I am still fat but is this last 30 pounds really going to change that much? Feels like I still have much more to go. Probably around 24-25% bodyfat.
>>77346327What you are doing is looking for excuses.I know that feeling because it's what I, and many others, have been doing.Look at it: you are worried about hitting a plateau before you've even started.Two months ago I decided, after many, many years, to finally lose weight. I improved my diet, I started exercising, I'm still figuring out the details, but I'm starting to see first encouraging results, so it motivates me to continue.We're all different. One thing that worked for me was weighting myself. I initially started thinking it was pointless since the goal is to just lose weight and the number on the scale is just a number, but seeing the loss actually materialise is enough to motivate me to keep going. I *know* it works, now I just have to keep at it.Stop looking for excuses. We never have the time, the right equipment, we never really know the proper form, etc. Maybe if I watch one more tutorial on Youtube, maybe if I get one more piece of equipment I can finally start...Just walk a bit more. You don't need a park in walking distance. Just walk towards a park-that-is-not-in-walking-distance and come back when you start feeling tired.Do some pushups. Even a few. Then whenever you feel ready, do some more. Try to increase by one rep, two reps. Some days you won't do as many reps, it's fine. Keep going.A lot of this stuff is psychology. You need to break out of bad habits, and accept that weight loss is a slow continuous process. You can't cheat your way out of that.
>>77346327>I don't have a car, no gyms nearby, no parks within walking distance, and I don't have much money.This is just some omega fatty cope, you're telling me you don't have a single park or gym you could walk to?
>>77346378>that your body needs rest to actually build muscle, do you think that's true?There is a very easy way to test that theory for yourself. You will find that it is definitely true.If you feel "guilty" about not doing anything you can always do some light exercise. Rest is required if you do intense workouts or weight lifting, but on a rest day you can still be active and go for a walk, a swim, etc.
>>77346560Is this an American thing?I'm French and my family is the exact opposite lol (and in this case they're right, I'm too fat and I'm working on it)
Is Zaxbys good, /fat/? I'm having a higher cal but still +1000 cal deficit day.Getting the 6 piece meal with a banana pudding shake at the Zaxbys that jist opened up. Is the Zaxbys sauce good?
>>77346748yeah 25% is the awkward skinnyfat area, you probably look normal on a skirt but is still pudgy everywhere unless you're mega jackedMuscle definition usually comes around 20% and lower if you've been working out and abs is around 15% minimum, again that is if you've been working on it
>>77346760Good to hear. And yeah I have been working everything. I dare to say I look great in clothes but not ready to admire myself naked. Im confident I can nail these next 30 pounds and hope I see the change. When I was 300 pounds, it is tough to see the difference when you drop weight since I was losing smaller overall body fat% at a time
>>77346755>test that theory for yourselfwell that's the annoying thing about this whole journey for me, it takes a long time for any results to happen. It's annoying to try working out daily for a month, measure results, and then try working out 3-4x a week and measure those results and compare. I don't even know how to measure those results either, just have to compare by looking at myself and I'd be getting fitter the whole time anyway so it's impossible to know which was more successful. On top of that there's so many youtube/instagram fitness pages that feel like untrustworthy pseudoscience bullshit to me, so all I can really do is do what the general consensus seems to be (calorie deficit, build muscle) and hope for the best...>Rest is required if you do intense workouts or weight liftingmy workouts aren't really intense tbf, I have 5 dumb bell exercises that I just do 3 sets until failure of each, with a short pause between sets. Takes about 40 minutes. Do it about every other day
DOMS is so weird man. I was testing pushups and going as hard as I could, I get chest soreness the very next morning. At the gym I did triceps extensions, same mentality of going as hard as I could, no pain next day. I think "ehh maybe it's a bad exercise or I didn't push as hard as I think". But now 2 days later my triceps are sore out of nowhere. I don't get how it works in terms of time intervals. Like why 2 days for the one and next morning for the other?
>>77346796I wonder if the time interval is dependent on how much you use those muscles in your day to day life. When I go hard on legs I feel it super quickly, maybe because I just walk and use my legs a lot every day. Triceps are always harder for me and I assume that's because I don't use them as much, and I do feel the soreness way later
do i start the reta journey or just raw dog the weight loss
>>77346813If you could do it without you wouldn't be asking
I live in Dallas and some of my neighbors recommended a strick regime of stretching and drinking Holy Gomutra 5x a day and eating lentils and rice to lose weight and gain muscle. Does anyone have knowledge of this approach? Is it popular with /fit/?
>>77346831>Holy Gomutraaka Cow urine LMAO
>>77346813desu, if you have the money, just get it.
185lbs>171.8lbs in three weeks of strict KETO
I failed my weightloss milestone. We did not get to 35 BMI in time. Time to become more strict.I'm feeling so faint from low blood sugar anons.
>>77346853giwtwm
Someone I haven't talked to in a while reached out when they saw my brother post a picture of us together. Said something about "don't lose too much weight!"I'm planning to lose 250lbs, man, hope that's not too much for you.
>>77346853You wish
>>77344319Down to 184.4lbs today from my starting point of 187lbs. 13 days deep. My low was 186.2lbs last week. Feels pretty good fellas. Drinking my morning cawfee rn, getting ready to do deadlifts and front squats before father's day lunch. Big family eats are basically perfect when you're doing OMAD, especially if there's meat prepared. Hope you guys all have a nice Father's day :D
>>77346858>>77346866
>>77346871it is an eternal struggle, my lazy weight is around 185 when i half ass watch what i eat but dont count calories/carbs or anything, when i let myself go and indulge daily on whatever ill push 200
>>77346871Prove it
Fatty ContestLeanAndStrong80.1kg
after 2 week of keto my new transformations
Opinions on not training legs and adding bike at the end of my upper body 3x week training?
Fatty ContestFatDumpster80.1kg
>>77346871giwtwm x2
I have been fasting six days a week, every week, drinking only water and only eating on Sundays since Lent started in February. I weighed 220 this morning and I expect to be at 230 by tonight. I've lost 100 lbs and have 60 more pounds to go for my goal weight of 160. I'm not upset I didn't lose more weight, I'm just so glad and grateful to finally be "overweight" instead of "obese". In 40 lbs, I'll be normal again.But I am a little pissed off I always seem to catch the tail-end of this thread every week.I made a thread on /ck/ about what I'm eating this week.>>>/ck/22075186
>>77346885ehif you're getting your glutes exercises in by doing your deadlifts or any other exercise like glute bridges or whatever and you somewhat have non-weak legs due to doing OHP or any other standing heavy weight exercise, you can skip leg day.
>>77346894nice
>>77346894do you eat supplement like multi-vitamin, electrolyte, or amino acid?
>>77346898No, just straight water. I'm fat enough that my body has extra nutrients to spare.
>>77346910wow fuck that. have you talk to your doctor at all? for instance organ health?
>>77346834What do you have against Gomutra? It works!
Fatty ContestFatfuck69404 lbs6'2"
>>77346910What your body doesn't have is electrolytes though you stupid faggot
I’ll let /fit/ decideDo I bake some russet or sweet potatoes for meal prep this weekGonna try that dumb shit where you cut it in half and roast flesh side down
>>77346834>>77346914
>>77346914>>77346922>Bro just drink cow piss
>>77346923did you guys ever read about the people on reddit community who drink their morning pee everyday?
>>77346923Oh yeah bc you are smarter than thousands of years of Indian civilization, not to mention it is Holy, given by the Gods as a gift
>>77346921both. 50:50
>be me>fat fuck>work wants to do company photos and is requiring people to wear work-provided clothing>told them the wrong size because too embarrassed to tell them the real size>will forever be immortalized wearing a shirt at least one size too small in company photosahhhhh I'm going insane
>>77346932Indians milk thier gods?
>>77346938Just drink some cow piss bro, you’ll be fine, LMAO
are baal and cow worship in India related?
>>77346940Gomutra is Holy Gift that makes you strong healthy and cures disease and makes you lose weight. Look at the graph, see obesity???
>>77346894>I weighed 220 this morning and I expect to be at 230 by tonight.What?? You expect to put on 4.5kg of food weight in a day?
>>77346945NTA but at that weight it was the same for me 60 pounds ago. It isnt just food weight but glycogen/water being refilled.
>>77346897Thanks man. >>77346913lmao Hell no. I'm not seeing some asshole to fist my anus and expect me to pay for it. That's what hookers are for anon. >>77346920I'd drink Brawndo, but I'm not a plant.
>>77346945Like this anon said, >>77346950Food and water. Shit's crazy, yo.
>>77345759Fucked up as I woke up parched at 5:18 and needed to chug a liter of water. Any weigh-in would have been poorly representative.Anyway, I've had 374 kcal from cottage cheese, an avocado, two brazil nuts and two energy drinks. Barbecue tonight... I plan to stick to salad.
>>77345708Nice work bro keep it up. He may have a higher fat/muscle ratio than you, it could also just be how its distributed.
>>77346959Thanks anon. I do wish I had joined the content from the start so my graph would show that it's 424 -> 304 so far, but it is what it is.
I wonder how many of your gods the ketoschizo munches in a year...
I first came here like 2 years ago and losing weight with you anons made me feel the happiest in a long time. had some setups in last year or so but i am finally back in right mind and ready to go again. good luck everyone on your journeys
>>77346973setbacks* ups
>>77345920Because it's lower calorie, you don't need 65 grams of protein at once in a shake.
>>77345903No, stop thinking like this. It's detrimental to your mindset and counterproductive.
>>77346246You can speed up weight/fat loss by dropping all the fat and all fruit. Ie eat only protein and vegetables.Egg whites, fat free ham, tuna/sardines/salmon, fat free or 1% greek yogurt, lean chicken lean beefGurkins, green beans, mushrooms, water smoothie no fruit no oatsAbove omad is most aggressive body fat loss, you can pretty much eat as much as you want through out day though, also to losen up addPeas, carrots, beets, whatever green veg
>>77346999When I was in the best shape of my life I was eating literally just fish vegetables and soup. Only drinking water and tea.
i haven't had chicken tendies in half a year and now that i tasted them again i find them extremely disgusting.could it be a brand or batch issue?
>>77347008Just make them yourself. Get some good chicken, cut it into strips, cover it in Cajun seasoning flower/ egg wash etc, then fry in lard. Taste like a touch of Heaven and it’s not even bad for you
>>77346969Enjoy your cancer
This is the last stretchAround 15 Kilos to go
>>77347022>syed akbarKek good one anon
>>77347023I will aim to lose that in 3 months
>>77347022I live in the cleanest environment on the planet, eat the purest food there is.
>>77347045I didn’t know I was talking to an Indian. Carry on then
>>77347051he's not. he just likes to roleplay and post that shit (heh) every once in a while
do you guys think my foot will feel better today? It keeps having some bone problem when I walk on it and gets inflamed. I made sure not to sit with it under my thigh while at the computer chair... I could really use some steps to help lose weight...
>>77347051>not eating jeetsnackspeakiest Himalayan ngmi
Might add a cosmic brownie or ice cream or a zebra cake to my diet. I need a dessert
>>77344965>>77347059have you tried getting on multivitamin supplements?since you're not going to the doctor, might as well try some.
>>77347069I started buying sugar free popsicles and its been decent cope. The cosmic brownies aren't bad either, I think most fatties can handle pre-portioned snacks like that once they're used to their lowered caloric intake and hunger signals after a few weeks.
>>77347069>cosmic brownieDon't forget space cookies or acid gummie bears
4 workouts till goal. 56th workout rnLast did blood work in February. Will do some July 10th or so and see how everything looks
I've gone down from 227 to 206 but have kinda stalled after thatEating 1500 a day which I thought was low enough idk if I wait it out or drop to 1300, seems too low
>ate my entire caloric intake for next week todayuhm w-what the fuck do i do now...?
>>77347145When you guys post shit like this are you memeing or are you genuinely on such a bad road to do this
>>77347152NTA, but when I was at my heaviest, there were days where I would fall into what I started calling a food spiral.I don't know how big he is, but I'm the guy who got to 424lbs. I would be upset about how fat I was, and the only emotion that felt good was the feeling of eating, so I would eat to make the sadness go away. But then I'd feel disgusted about having done that... which would make me eat again to make the disgust go away. It was a loop that I finally broke free from.
>>77347152It happens to people when they eat carbs.
>>77347152i had moments of weakness today afters weeks of staying on course. i'm in pretty big deficit and prepare my meals for for the week on Sundays. so ever since the morning i just started grabbing the meals for each day every 2 or so hours and now still feel hungry...
>>77347022A 14 year old article about research sponsored specifically on the religious claims about cows magic healing powers. It's almost as credible as something posted by RFK jr!
>>77347045You live in Longyearbyen?
>>77347165The answer to having such a sedentary lifestyle that all your carbs turn into fat isn't to stop eating carbs. It's to get up off your fat ass and be active.
>>77347214The best weight loss advice is>stop eating carbs
>>77347214do you know any drugs to stop sciatic nerve pain? I can eat some advil but after like 50 minutes of exercise my back gives me total AIDs all afternoon.
>>77347145For the week? The most I could eat at 300 lbs was 6000 calories in one day but that happened like once. How can you eat a week's worth of calories in a day?
>>77347187Lol. Insecure Timmy upset white people can’t into nutrition the way Indians can. It’s ok Tim Tim, you can listen to Lizzo!
>>77347222Lol, no. Rice and bread are fine. You just need to not be a lazy asshole and sit on your ass gooning while chugging down processed foods
>>77347226see>>77347184
>>77347235Still doesnt explain it unless you normally eat only 5000 calories per week which seems like crap. My weekly budget was always 14k and it took a year to get 100 pounds off.
>>77347240>5000 calories per weekcorrect. steadily going down 4 pounds weekly
>>77347222>eight years of strict dieting
>>77347249How are you hitting your macros and nutrients?
>>77347256Maintaining is the hardest part.CICO results in guaranteed regain.
>>77347267i care about losing weight and looking like a human again more, i will worry about that later when i hit acceptable weight desu
>>77347283What happens if after 8 years of keto, you eat carbs?
do you guys think you will die from obesity?
>>77347288You will be hungry. However you will have learned by experience that to satiate your hunger you should avoid carbs at your next meal.
>>77347222yeah cause when you eat less carbs you eat less calories, classic CICO in action>>77347165exactly, this is why drugs like ozempic raise insulin levels
just did my ten minute walk, feeling so nauseous now and sweaty.
>>77347307Jesús. How fat are you that a 10 minute walk makes you nauseated.>t. Fmr fatty, now pleasantly plump
>>77347312927lbs
>>77347312270. I had 2 coffee on empty stomach.
Don't forget to calorie count your coffees, diet sodas, seasoning, and oil.
i get so hot after eating
>>77347341>calorie count your diet sodas
>>77347142same and it's been months. i've added cardio to see how it'll go.
>>773473492 calories is still calories
>>77347349Most diet sodas still contain some sugar which adds up. Unless you are sure it is purely artificially sweetened and flavored, always count that shit.
>>77347283Updated one!I’m nervous but looking forward to moving to Japan in a few days. Wanted to reach a healthy body weight but I slacked for too many months inbetween. Back to taking it seriously. I’m expecting to shed more weight as walking and keeping busy becomes a part of my life daily there
>>77347354>>77347357We out here counting the dextrose filler now
>>77347363>Calories don't count because........NGMI
>>77347363brother if you don't want to count it, don't count it, but don't come back here wondering why your diet didn't work out and you're still a fat slob of deli ham.people tend to cheat themselves by not counting the small calories and then they consume a couple hundred calories extra per day without knowing. there's no point in counting your calories if you don't count all your fucking calories.
an espresso has 5 calories, if you drink two or three that is 15 calories, seven times per week is 100 calories.
>>77347369are u a 4' tall japanese?
>>77347378no?
>>77347302You lose more fat on low-carb even if you eat more calories.
>>77347380if you're struggling with OCD you should read about it. You will probably burn the 5 calories walking to the coffee machine, so you can lighten up a bit and feel happier.
>>77347368>then they consume a couple hundred calories extra per day without knowinga couple of hundred of extra calories doesn't explain a stall on a 500 cut.
>>77347384>t. Moxyte
>>77347368>your diet didn't work because of a 10 Calorie differenceYeah, I'm good on that one
God damn I just keep getting weaker every time I work out since starting 'eating healthy'. My body is exclusively burning muscle, I'm eating more protein than I have ever before in my life and still it's not enough. I used to get like 35g of protein a day at most and maintain strength just fine, now I'm at like double and it's not enough. And I can't run or bike or just fucking enjoy summer because I know my body is going to store whatever carbs it can get as fat and burn even more muscle.
>>77347413are you eating enough fats?
I have to say, nicotine is a fucking shit addiction but it massively helps my cravings by quenching my hunger.
>>77347417I'm eating eggs now so I assume so, I never used to eat eggs before.My previous diet was mostly carbs, I'm adapted to living off carbs.
>>77347430I use nicotine spray, it's not aerosol which goes into your lung so it doesn't give the same instant hit as smoking but still nicotine
Fatty Contest BeefyWeiner185.5 lbs
>>77347413A balanced diet isn't just protein. You need carbs, you need some fat, you need some sodium. Your body needs to produce lactic acid to repair your muscles.
>>77347435I use nicotine pouches, it gets the job done. But yeah spray sounds like a way better alternative.
>>77347430I'm more nicotine than man at this point and i think it has the opposite effect on me for fatness since i cultivated a habit of having drinks every time i smoke, so it just made me skinnyfat insteadQuit all that though (the drinks, not the smokes sadly)
>>77347448I found it easy to cut out drinks, but nicotine is a whole different ball game. Basically impossible to grow out of.
>>77347439Are frozen pizza just the best food possible?They have carbs, fat and protein. You can add more cheese for more protein and fat
>>77346796Chasing DOMS is pointless. A lot of novice lifters associate DOMS with a productive workout because as novice any productive workout likely produced DOMS in the relevant muscles due to the fact theyve likely never used those muscles in any strenuous capacity before so they got DOMS and made the connection that DOMS = growth, but once a muscle adapts to being stimulated youre not likely going to get DOMS anymore and you can train productively without experiencing DOMS. Just train progressively in proximity to failure, keep being progressive in the gym, eat right, get enough sleep and youll keep growing until you hit your generic limit use the FFMI calculator to see if youre anywhere near it, if you rank as advanced or better yiu likely are, otherwise just be progressive in the gym.
>>77347413Start eating more fat if your sweat smells like windex.
>>77347349Anything below 10 calories per serving can be listed as 0 calories on the label in the USA. On top of that the listed calories on the label are allowed to be rounded off by as much as 20%, which most companies take advantage of, its a relic of when calorie estimate procedure was less precise but now its just a free discount every food company applies to their food, label says 100 calories, its really 120, label says 0 calories its really 9, label says 8 calories its really closr to 10. Take whatever the label says and multiply it by 1.2They also like to lie by changing the serving size to something absurdly small so they can round down to 0. Famously stuff like whipped cream and cooking oils do this, incredibly caloric food that are all fat and sugary fat, but label says 0 calories because a serving is 1/10th of a g or 1:1728th of the container.
>Just ate 1000 calories of ice creamFUCK FUCK FUCK
>>77347563just get back on the grind
boiling chicken to shred, make a taco salad type thing with chicken spinach, cheese and sour cream and taco seasoning
>>77347483Not that guy but how do I stay progressive? Do I add weight even if cant hit 12 reps or what?
>Supposed to be 35C on ThursdaySweet mother of fatty god.........
>>77347513Not a thing in EU thoMy diet soda is 0.2 Cal per 100ml, it's honestly not relevant
>>77347573is boiled chicken tasty if boiled with seasoning?
>>77344319So much talk around diet SODAS, do people actually drink any soda-type shit besides coke zero?
>>77347585gotta season it after the fact too
>>77346999good to know anon, ty. Getting rid of fruit should be pretty easy, I've heard the egg whites thing before but I've also seen people say that's fake. I'll give it a shot. Getting a carton of egg whites is easier to carry home from the grocery store than a carton of eggs anyway.>no oatsI honestly only added oats to my diet because I realized I had zero grains. Dunno if I actually need any of that though. I put a tiny bit in my smoothie but that'd be easy to get rid of.
is it possible to omad without coffee? i've been drinking 7 cups everyday and it has taken its toll. i usually vomit when i drink coffee now.
>>77347513This is accurate but also let me add that this applies to all forms of food. The calories for any one food like a cucumber, tomato, or a cut of meat are averages and it is very possible you end up with meat or whatever that has 20% more calories than what your tracking app shows. This is just due to natural variance in living organisms and that is okay but it is also why I always *1,2 everything I eat to make sure I stay in a deficit.>>77347581What is not a thing is saying something under 10 calories has zero calories. But our food also only works with averages so our food can have 20% less or up to 20% more calories than what it says on the box. Also what soda are you drinking because the last time I drank diet 7up it said something like 9 calories per 100ml on the back.
>>77347670Please stop drinking coffee if it makes you vomit. Repeated vomiting over prolonged timespans can severely weaken the esophagus. If that happens you can develop ulcers or Mallory-Weiss tears which will cause bleeding. There is also the worst case scenario where, if you keep this up, you develop Boerhaave syndrome, where the esophagus ruptures. If this happens you have an extremely high chance of randomly vomiting which will trigger your body to keep emptying itself because blood keeps pooling into your stomach. If this happens and you are not in a medical setting where a doctor can immediately sedate you, you will keep vomiting up blood (hematesis) for the last few minutes of your life until you pass out and die from the blood loss. This is not only an extremely gruesome and undignified way to go, it is also very preventable because this only happens to people with extreme bulimia who binge and purge several times per day, in cases of extreme alcohol poisoning (don't drink more than you can stomach) or severe food poisoning (which you can avoid almost entirely by following food safety rules) where you vomit for hours repeatedly and fail to call an ambulance or alert anyone.Please stay safe and stay healthy anon. WAGMI.
I... forgot to update fatty contest this week. I am sorry /fat/If you posted new entries this weekend, they actually overwrite your older entries. If you want to fix your previous week entry, reply to this post and I will manually update themI will try to update the script so this manual week updates will no longer be necessary in future.
>>77347513How is this fucking legal?
>>77347711can't you make it update by itself? sounds like torture having to do it manually every week
idk what's going on but even eating small amounts nowhere near filling me is causing my potbelly to bulge. eating as i always eat causes my potbelly to bulge even more.perhaps i eat too much all the time without being aware of it. i'll start watermaxxing before food. eating makes me so fucking hot wtf is going on? this started after i started doing cardio.
>>77347722do you track your bowel movements? do you go to the toilet less? less mass in your bowel also slows down digestion in general since there is less to be moved around. if that is the case, you probably just have more backed up stool.
Qrd on alcohol calories?
>>77347730Lots, too many for a fatty like you.
Niggers make a new thread
>>77347726i guess i didn't express myself properly. maybe this was always the case and this is the first time i'm noticing.and by filling i literally mean eating until i'm full because that's when i always stopped.
>>77347722>>77347749Cardio causes you to crave more food, you think to yourself 'I just burned 500 calories, it's ok if I eat a little extra', it takes 15 minutes for the full stomach signal to register in your brain and during that time you're overeating.Slow down, drink water while eating, you'll see that the full feeling will come before you finish.
>>77347670Who the hell told you to drink 7 cups of coffee???Even 3 cups is too much. You guys are going to die doing these stupid meme diets.
>>77347670i drink that many and feel nothing. stop doing it and/or see a doctor.
>>77347711Please fix my entry for BostonBeachedWhale on 6/12 to 308lbs.Thanks for your hard work.
>>77347730noi booze no sugar, only carbs from whole foods like potatoes or rice
>>77347730Okay in moderation if you know how to control yourself.
my upper trap on my left side been killing me, couldnt even sleep so i guess another day of doing nothing.
>>77347730Your body has a heirarcy of shit it processes in order, alcohol is at the top of that list. As long as your body is processing alcohol it doesn't deal with any of the other shit you eat. It's bad for you in ways beyond just the number of calories.It takes me like 3 days to get back to normal after having a few drinks.
>>77347801wait what? really?
>>77344319I'm tired of being fat anons. Literally tired, my sleep sucks, I get winded climbing up a single flight of stairs, I have no energy at all to do anything other than sit around and watch Youtube crap.Fuck this shit, I'm done.
I felt like I gained another 10kg but I stayed pretty much the samestill want to kms
>>77347819Get ready to have no energy on a deficit to lose weight
>>77347829Yeah, I know, but at least I'll be a regular zombie and not an obese planetoid zombie
>>77347768Welkome to the Nordics, homo
>>77347819welcome aboard
>>77347807Sipping alcohol daily is the ho(r)mo(ne)killer. It affects metabolism, sleep, inflammation, gut microbes and various other things directly and indirectly. If you wanna drink have a seldom bender. An upside to it, if you're training hard and losing weight you'll propably think getting really drunk is cheap - but your increased resilience, endurance and constitution makes you a fucking machine on steroids
5'7" 142lbs here. Happy with where I'm at weight loss-wise (achieved with cardio + diet), want to start lifting. Currently eating the recommended 1,600kcal/day using calorie calculator. Maintenance is 1,860. Should I start eating 2,000 and hitting protein goal each day? Should I forget it and keep dropping weight some more first? I feel like 144 is still kinda heavy for 5'7" but also I look thin in the mirror and my arms are tiny, people told me I should stop losing now.
10lbs away from my goal, it's close but I'm in my mid 30s so if I wanna lose 2lbs a week I gotta do a fair bit cardio.Just getting so sick of the cardio, just 5 more weeks and then I can just lift and have more free time for hobbies.
>>77347801sounds interesting but is absolute horse manure
>>77347819>Fuck this shit, I'm done.He's giving up on giving up.>>77347829If he's really that fat then he'll lose weight just by walking around and laying off the sugar water, shouldn't even need to cut.
>>77347625Make sure you are getting enough protein if you think muscle gains are low. Keep up the natural salt and potassium or electrolytes if you need 'em. Gherkins and salt are good for this. I want to try making natural gherkins soonPysilium husk in the AM is also good for easy fiber, hunger and blood sugar control. You want to base eating this around getting in the pure protein foremost, then adding fiber/veg for desire, and hormone/sleep/carb benefits.Just eat >Lowest cal meat. Get in enough protein always daily>Lowest cal veg. >Avoid fat, fruit and startc>water and electrolytes>Omad if you want to be aggressiveKeep us posted
>>77347878What's your current estimated BF percentage based on navy method?
>>77347931Oops meant for >>77347891
man i really wanna lose weight and not be skinnyfat at the end but i cannot stand the idea of going to the gym, i really dislike the idea of being around a bunch of people in general, not even from a self conscious aspect but because it makes me feel very paranoid
>>77347977Work out at home
>>77347980it's not even possible to get the same results though is it? i cant afford to buy big ass squat racks or anything
>>77347985Working out at home is a waste of time if you don't already know what you're doing and aren't fully committed to getting all of that shit. Just go to the fucking gym and use earbuds.
take potatocut in halfspray oil all sidessalt pepper paprika flesh side, salt only skin sideplace flesh side down on cookie sheet30 mins 425ez
is re-composition a genuine strategy or a scam?I'm down to do it if results are true. But it's my understanding it's pretty high in (clean)carbs to attain it. doing low carb is no problem, i'm ok at it currently from eating clean and below 30carb.i am worried about muscle loss, i am over 40% bodyfat, even though i am above average active via my job, warehouse. i'd perhaps do some weight training
>>77347575Lots of ways to stay progressive, more reps, more weight, better form, less rest, higher intensity, drop sets, ect most of those won't matter until you're an intermediate/advanced lifter.Most guys here are novice lifters so the key thing you want to focus on is getting your form right, make sure you're actually doing the exercise right first before adding weight or chasing more reps, and yeah you'll stall out if you never add weight, you want to reach proximity to failure in the 5~8 rep range, you don't have to go completely to failure but you want to get maybe 3~2 reps in reserve (aka you'd reach failure in 2~3 more reps), as a noob that might be a trap because you can't accurately judge yet how close you are to failure, what you think is 2 RIR is actually 5 RIR for example, so some people recommend noobs take their last set to failure everytime, just make sure you know how to fail gracefully, machines make this easier than free weights. Lower weight with cleaner reps with better form beats higher weight with shit form and cheater reps.Record yourself doing your reps, and compare your form to online videos of pros, look for errors in your technique, if your form is perfect, and you can do more than 8 reps, up the weight, if not improve form first, then reps, then weight, that order.
>>77348009Instead of mystifying the process with meme terms like re-composition and eating "clean carb", why can't you just fucking call it what your body actually does? Yes, you can lose weight and build muscle at the same time. Yes, that means weight lifting. You should be doing that.
>>77348026it's not mystifying, it's supposed to be a legit science-backed strategy for shifting momentum into musclegain through a high protein diet, and high (clean) carb as a fuel source. i'm just hoping someone could clarify. simply applying no strat could threaten to erase a lot of progress. i understand what you mean of course.
Why won't these boot lipped niggers make a new thread
>>77347997>stab potato with fork>toss in microwave for 8 mins
>>77344319Posted this on /fraud/ but realized it fits better hereI'm a 6'0 205lb lazy fuck thinking of trying reta for 4 months to cut for my brother's wedding.I eat healthy but cant put the fork down enough to fit into my suit. My budget's about $250 for the actual pep, bac, and pokes, but there's zero solid user reviews for grey or american reta pep sources (shit ton of shill/referrals). Should I pull the trigger on Aminoclub?I just want the shipping & legit coas.>inb4 "do your research" you are just as big of a fag if you dont at least drop a leadI should add that I already regularly do weight training and cardio with football and hiking. Thanks anons
>>77348035noobs who never lifted before can easily do it. much less so for experienced lifters.
>>77348107>>77348138
Fatty ContestFatGermanFuck93.1kg
>>77346754over 5 miles for the closest park, 7 for gym
