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>>77358891

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Daily reminder

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>cook huge chicken breast for salad
>well if i have this much chicken i need a lot more lettuce otherwise the whole thing is going to stop being a salad and just be eating chicken covered in dressing with bits of of lettuce
>well now that theres a bunch more lettuce i guess i need more dressing so it doesn't taste like shit
>also need more croutons to keep a good ratio
>a bit of cheese would be nice too
Total calories for a salad: over 1000

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Is Edamame okay for a high protein snack/meal? It's usually about 12% protein and very low calories but I start to wonder about it being literally a basedbean, so that is off putting for various reasons.

>>77360601
Low calorie caesar dressing (50cal/30g is mine iirc) + frank's red hot can dress a surprising amount of salad.

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>>77360592
1 month results, starting parameters - 195cm/100kg, now - 195cm/92kg.
Diet - boiled chicken 300–500 g, 50–100 g of candy, unlimited coffee and energy drinks (zero sugar).
Weight-loss-related drugs — bromocriptine 2.5 mg, aspirin 250–500 mg.

Other drugs/supplements:
Finasteride 1 mg
Vitamin E 400 mg twice per week
Vitamin D3 5000 IU
Calcium ascorbate 100–300 mg
L-theanine 200–500 mg
MSM 1–2 g
Potassium iodide 200 mcg
Magnesium citrate 1–2 g

Now I am starting a sugar diet — calories below 1500, with food consisting only of sugar and high-sugar products (in my case, sugarcane molasses added to coffee and raisins), along with coffee and energy drinks, without fats or proteins aside from residual amounts. Drugs remain unchanged. Goal - 85 kg.

It's funny. I've been eating whatever I want lately totally blowing up my TDEE and easily going into caloric surplus by a thousand or more, and yet the scale doesn't budge.
My secret? Cancer. Turns out it's really freaking hungry and my dumbass self has been feeding it whatever it wants to grow at a rapid pace. Today, it's infiltrated the nerves on the right side of my face and now it's numb. I'm fucked. Was nice knowing you guys. Good luck getting /fit/.

Fatty Contest
FatCertified
115.5kg

Try eating healthy, make good choices and weight still going up. Watch video of man eat nothing but an apple and a tin of tuna a day and realise this is what it actually takes for scale to go down.

>>77360683
Eat less move more. You're cheating or eating more than what you need. If you have autism buy a food scale and weigh your shit

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>>77360607
>Other drugs/supplements:
Uh, a more effective fairly normie "biohacker" fat loss stack supplements could include:
>berberine
>alpha lipoic acid
>chromium
>vanadium
>molybdenum
>THC-V
>myo-inositol
>cinnamon
>ecdysterone
...and quite a lot more...
>Now I am starting a sugar diet — calories below 1500, with food consisting only of sugar and high-sugar products
Wow this a retarded idea. I eat all fruit for only one to two meals a day, but would never omit complete protein beyond a couple days.
>t. 97kg leaner biohacker who ack-shilly lifts

>>77360683
>an apple and a tin of tuna a day
based, i do this too. you start craving it after your body gets rid of the sugar and junk food cravings

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It'll be cooler in the coming days here. Thank God.
I did 10k steps today and I am on a fast since Friday.

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>>77360592
dumb question but if i want to say weigh 100 lbs should my target protein consumption be 100g daily?
i've done the calculator previously but the result didn't sound correct

>>77360756
Generally 1g per lbs of goal weight. This is probably in excess of your actual needs.

Also current weight and height and goal weight?

>>77360756
protein goals are calculated based on your target Lean Body Mass (LBM), that is how much you weight excluding fat. So your hypothetical example of someone who wants to weigh 100lbs at lets say 15% bodyfat would be 85lbs of LBM, they'd want to eat .72g per pound of LBM

85lbs * 0.72g/lb = they should eat 61g of protein daily

I just want to lose my neck fat and double chin bros
Why is this so hard? My weight hasn't budged in a month

>>77360660
sorry to hear that brother, I wish you were joking

>>77360779
Thankfully, fat loss is top-down so facial fat is usually the first subcutaneous fat to go.

Weight, height, and activity (cardio and resistance training). Also how many calories you eat in a typical day.

>>77360791
>Thankfully, fat loss is top-down so facial fat is usually the first subcutaneous fat to go.
NTA but any source for this one chief? I've not heard that one before. I've been finally losing some weight but I'm really only seeing it on my stomach and arms but not much elsewhere yet.

>>77360794
It's a well know scientific fact for a long time
Even I who started the whole dieting thing just a month ago knew this years prio

>>77360798
I'd always heard it was a myth desu.

>>77360794
"We found that overnight postabsorptive FFA release per kg of fat is greater from upper-body than lower-body subcutaneous adipose tissue in both men and women"
https://pmc.ncbi.nlm.nih.gov/articles/PMC3942783/

The body will lose fat all across the body, but visceral is preferred, followed by subcutaneous. Upper-body is preferred over lower-body. Inside-out, top-down.

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I finally cracked the code for myself. And it's not water fasting, GLP1 or keto. The revelation happened about 4 days ago.

What it finally took for me is clean whole foods, primarily protein. Getting 8-16oz of filling meat made me FULL. And a balance in all the other macro and micro nutrients as well as electrolytes. I get full around 1500~2200 calories of this. It's stupidly obvious, but that's literally what it is. Chicken/Beef/Eggs/Turkey/Fish and Potatoes/Rice/Sourdough. I finally see the light. But I don't get to that until I address the culprit.

Been feeling like shit from the Standard American Diet for decades. Definitely had some form of insulin resistance. Shit was happening to me and i wasn't recovering from injuries. Nerves were starting to get numb in feet toes, and even facial buzzing, despite no beetus(yet.) Had pre-diabetes and fatty liver, according to blood work, but never took action.

Fatty liver, insulin resistance, poor gut health. Many people over 30% BF are dealing with that in some form. I was about 41% and feeling a concerning dull ache by my groin. Coulda been anything. I was taking 600mg motrin sporadically for years. Coulda been muscle spasms from work. I decided to do something about it. Considering the rise in colon cancer.

But I don't get to a revelation until I fix what's bothering me. I looked up gut remedies and came across information about Resistance Starches/Butyrate/Zinc-LCarnosine/L-Glutamine which are the prime gut repair therapies. I started it and found the culprit. Decades of junk. DECADES! Threw away all processed junk! ALL OF IT! Anything that would cause gut irritation got tossed. Which leaves you with, clean, whole foods.

* Cut all Junk
* Gut Therapy via mild fasting and supplements
* TDEE on Protein > (fat if insulin resistant) | (good carb if insulin sensitive) > micronutrient
* MOVE YOUR BODY
* Electrolytes
* Sleep
* Supplements

Don't rush! Discipline! COOK! WEIGH THE FOOD! LOG IT! Trust your TDEE. REPEAT~!

Its taken me a long time to be get my digestive system working again after my last diet. Any tips on how to keep pooping when in deficit? Is it simple as just using more veg each meal?

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I'm currently weight lifting 3 days a week for roughly 30-60 minutes per session and I'm considering taking up cardio for 20-30 minutes on the in-between days. Would this be alright or would I be overdoing it? I got on the indoor bike today and I was feeling worn out in just 10 minutes, but I have been really slacking on cardio for a long time and was capable of 30 minutes with ease only a year ago.

>>77360829
More vegetables. Depending on how much of a deficit you are in, its fairly normal to not have a lot of bowel movements. I'm at 800-1000cal/day and I oftentimes miss days.

Fatty Contest
dakimakurahugger
229lbs

>>77360603
Also wondering about this.

>>77360607
Great progress brother but do you only do bicep and tricep day or something

>>77360772
based tysm bro

>>77360830
I'm doing 4 days weight lifting (30 Min Cardio before each) BUT not tryint to push myself to limit or break PRs just some generic muscle movements to keep them alive while dieting so I dont lose weight and have no muscle left.
But During rest days I do 60m Zone 2 Cardio (Keeping my Rate between 60-70% of my Maximum)
I'm doing this for 21 days now.
Went from 110 kg to 102 kg.
I personally choose the Treadmill because I want to use my unlimited gym acess if I paid for it (Plus they have AC in there and I dont at home)
Since you already got an indoor bike. Just take it easy. Padel slowly. Just keep moving.
So no, I dont think you overdoing it. Doing Low impact Cardio everyday helps a lot

>>77360867
Thanks man, I'll keep at it then. It would bring up my total exercise to about 5 days which feels comfortable enough imo.
>During rest days I do 60m Zone 2 Cardio (Keeping my Rate between 60-70% of my Maximum)
>Since you already got an indoor bike. Just take it easy. Padel slowly. Just keep moving.
Interesting, I might just go slow with it then. I was mostly sitting in Zone 3 and going into Zone 4 quite a lot. But I am also trying to improve my heart health a little too, when I was doing the bike two or three days a week last year my resting heart rate dropped into the low 60s in just a few weeks (back into the low 70s now since stopping due to work and other shit).

>>77360660
:(

>>77360874
During Rest days dont go into Zone 3 and above
You have to let your body actually rest but Zone doesnt move you enough to compromise anything
I would also suggest to just have a hour long walk around outdoors
But that depends on the weather
dont go walk around in 35+ celsius

>>77360882
I'll try and ease back then, I just feel like it's doing nothing for me unless it's higher and you feel the burn you know? Same with weight lifting, though I try to be more careful there so I don't hurt myself and take multiple days off (happened once and it sucked).
I'll do some walking on some days instead then, I sometimes walk around the city for about 10km or so. At least it's winter so I'll be fine with staying cool.

>>77360660
I'm sorry anon :(
I know it doesn't mean anything but thank you for posting here and for encouraging others

>>77360601
dressing is a bait

>>77360660
rip

Asked in last one but

Can a real nigga go from 220 to 160 before jan

>>77360983
A Real nigga have only a few choices
The Big Smoke
The Released from prison Buff Nigga
The Slim Hustler
The Twink Bussy Boy

But yes. 220 to 160 is possible

>>77360983
Yes. Assuming you're still 5'9:

1400cal/day
if you walk 10k steps/day
more like
1600-1800cal/day

>>77360983
Also a real nigga here, can I go from 190lbs to 160lbs in 3 months?

>>77360997
Height?

>>77360998
5'10 manlet.

>>77360999
So TDEE w/o exercise is like 2200.

A month is ~4 weeks * 3 months = 12 weeks. so 30/12 = 2.5. A pound of fat is 3500cal so 3500*2.5=8750cal weekly deficit. Divided by 7 is 1250cal daily deficit.

So, at a TDEE of 2200, you gotta eat 950cal/day. Which is possible but you need to do unique stuff to not goof up your body. Protein Sparing Modified Fast is the way. I recommend Lyle McDonald's RFL approach for specifics. However, the rundown for you is:
140-150g lean protein/day.
Do not exceed 1000cal/day. This is not a goal, but a limit. If you get 150g of protein under 1000cal, do not consume food to reach 1000cal.
Replace salt with potassium salt for electrolytes.
Multivitamin.
Supplement magnesium (for electrolytes).
Max out vegetables at ~3 cups/day.
Fats and carbs fall where they fall.
Probably a good idea to have 1.8-3.0g/day combined EPA/DHA fish oils.

Additionally, you can do 10k steps/day. I wouldn't do more intense cardio than walking during this. Additionally, its a good idea to do high intensity, low volume resistance training, probably required.

You will likely be hungry unless you tolerate fasting good already.

https://www.youtube.com/watch?v=u77aZGiiksM

>>77361008
NOTE: You will lose like 10lbs from glycogen + water during this that is regained immediately once you carb load. You might want to diet down to more than 160lbs because you're only actually 2.5lbs of fat.

>>77361008
>Do not exceed 1000cal/day.
That's hardcore man, my current was already set to 1200 and I was already skipping breakfast most days. I managed about 900 today at least but it wasn't much fun.
>Supplement magnesium
Been doing that already since I'd heard it's good for sleep.
>Additionally, you can do 10k steps/day. I wouldn't do more intense cardio than walking during this. Additionally, its a good idea to do high intensity, low volume resistance training, probably required.
I'm going to the gym at least twice a week at this stage to lift weights and I do some basic walking around town at present.

160lb is also more of a rough goal, I'd honestly be happy with 165lb which is what my doc recommends anyway.

anyone hate glp1? People getting smol while I'm still a fatty, because I refuse to get on it. It is actually much worse, because thanks to their fat loss they are probably even healthier than me and I'm a coward afraid of a little injection. Even when I get to my goal weight it won't matter, because fat loss is not an achievement anymore, it is demotivating af
In fact my (used to be bbw) gf is now lean and farming attention like no tomorrow, feels like I'm on borrowed time. Makes you start questioning your whole relationship. In some sense you could say GLP1 is a truth serum, but turns accepting unadulterated reality is not easy
>join them, if you can't beat them
nah, I will use my pent up frustration as gym fuel for the time being

>>77360829
I've had two extremely serious bouts of constipation while cutting weight, and my honest advice is that no amount of fibre will help if your biology is anything like mine. I take macrogol at the first sign of constipation, and I take it prophylactically every day whenever I'm cutting. I came close enough to ending it all the first time I got so constipated, I'm not taking my chances any more.

>>77361018
>anyone hate glp1?
My doctor offered it to me, but did recommend I lose weight naturally. I've read there are risks like hair loss and shit like that, so I don't want to try it.

>In fact my (used to be bbw) gf is now lean and farming attention like no tomorrow, feels like I'm on borrowed time.
My ex had been desperate to get me back for a while and texting me every day about it, then as she lost weight she was suddenly not interested anymore.

>>77361017
165lbs is a good place to be if you just want health. If you are trained, it might even be enough for abs. My plan is to RFL my way down to 140lbs, regain water, get back to 140lbs on a moderate deficit while beginning the gym, and then do a proper bulk (200cal above maintenance). My starting weight was ~205lbs and my current weight is ~176lbs. Started May. I'm 5'7.

I find the experience pleasant. I get 140g protein a day, around 800-1000cal, and 10k steps. I don't experience any hunger.

>>77361035
I have pretty bad hunger issues but I'm a depression eater and had a LTR end a few months ago. I've been doing pretty good with lifting and I can feel some decent abs developing, but they're hidden under fat. My body is definitely in that area where you can see it's fit got some good muscle hidden under a layer of fat.

I think health and at least moderately looking good is my main goal. I could probably still achieve that even at 170lbs but I feel like 165lbs is the right spot for what I want.

>My starting weight was ~205lbs and my current weight is ~176lbs. Started May. I'm 5'7.
You really managed to drop 30lbs in only a month? That's just incredible, nice work.

> I get 140g protein a day, around 800-1000cal, and 10k steps. I don't experience any hunger.
What are you eating for that much protein?

>>77361026
>hair loss
I'm already at just shave it bro level, but something feels off about big pharma claiming once again they came up with a miracle.The amount of articles you can read about not just fat loss, but it makes you much more focused, stops you from procrastination, impulse buying useless stuff as well as treating depression. At this point I wouldn't be too surprised if it protected you from cancer too.

>My ex had been desperate to get me back for a while and texting me every day about it, then as she lost weight she was suddenly not interested anymore.
not sure if it is a good or bad thing. I see marriages being destroyed by glp1 drugs, especially where the wife is on them. Females can sustain on attention alone, once they get a therapeutic dose it opens pathways that have been suppressed for one reason or another. GLP1 is as close to a literal redpill as it gets. It surfaces the genuine character of people, but some things might be better buried deep.

>>77360983
Did you already start the weight loss grind since the last time you asked? If yes, there's a chance. If not, you don't have it in you to lose even 20 lbs in 6 months

>>77361054
>something feels off about big pharma claiming once again they came up with a miracle.
I know what you mean. I think about I Am Legend a lot where they find a cure for cancer that is just a seemingly simple medication and suddenly it all goes wrong a year later when the miracle cure turns out to have unforeseen side effects.

>It surfaces the genuine character of people, but some things might be better buried deep.
I'd been thinking the same thing, that it's just made her ego go into overdrive and she's become the person she always was but with a new shell. She also started dressing more slutty and mentioned a few other things that really put me off. We still talk a little but I've written off the possibility of us getting back together, she just seems like a massive self absorbed asshole now. It makes me sad since she was actually a pretty sweet and nice enough person before, albeit flawed (hence the breakup).

>>77361049

>You really managed to drop 30lbs in only a month? That's just incredible, nice work.
Yes. Its probable that 1/3 of that is water weight. The first couple weeks saw me go down like 5lbs a week which is impossible to be all fat. I'm stable at 2-2.6lbs loss rn. Also it was more like a month and a half.

>What are you eating for that much protein?
Almost exclusively lean protein. Chicken breast, whitefish, lean beef, pork tenderloin. Also a lot of Oikos yogurt.

>>77361062
Genuinely very impressive. I'm trying to up my water intake but pissing all the time is really annoying. Reducing salt is also a bitch since it makes everything taste good, especially since I use unusual salts like wood smoked salt on my food.

>Chicken breast, whitefish, lean beef, pork tenderloin.
Delicious. I'll try and have more when I can then. Any reccs for foods that are quick and don't require any cooking? Sometimes I only have a small window to eat before work or during work.

>>77361049
>I have pretty bad hunger issues
Hunger isn't an "issue", it's just an inherent aspect of weight loss. It's how your body signals that it's in a caloric deficit. Trying to avoid hunger while dieting is like trying to avoid discomfort while lifting weights. You just need to accept it as part of the process and interpret it as a sign of progress.

>>77361069
>Bro just don't be hungry
Idiot

tomorrow i will add dips for the chest (so yes i will lean forward) into my routine
do i still need to do overhead tricep extensions for my longhead triceps

>>77361054
>big pharma claiming once again they came up with a miracle
Tbh, a lot of the benefits just seem to come from weight loss. Idk what wizardry Eli Lilly did with brenipatide to turn a GLP-1 agonist into a bipolar med though. Also, a lot of the reported side effects are stuff that these drugs shouldn't even be capable of doing or are just side effects of rapid weight loss. Like, the hair thing is probably just metabolic adjustment that would happen if you ate less w/o GLP-1s or people being malnourished.

>>77361066
Oikos Pro drinkable yogurt. I get the 7ozers from a warehouse store. 23g protein for only 120cal.

>>77361070
That's the exact opposite of what I said.

>>77360601
>Eating salads

>>77360660
How do you know you have cancer

Trying to work up to rolling 48hr fasts. Shit is kinda hard man. Idk why time goes so slowly when you're fasting

Fatty Contest
Matsubara
87.2kg

>>77360756
it's not dumb because protein is satiating so if you're hungry all the time, it's well worth it to do 1g per lb of your current weight.
if you and anons are talking about what the body really needs, sure, you don't really need much because the body recycles most of its protein.

>>77360660
F

Fatty Contest
hitodenashi
143.6lbs

Remember to train your calves my fatso friends
So when you finnally get thin you will have calves everyone will be mirin them

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>74 kg/163 lbs
>168 cm/5'6
So close to being a normal human weight again yet at the same time so far... not to mention the ugly stomach pouch I still got
It sucks because I can see I'm gonna have abs if I just lose a few more kilos, probably gonna have to cut down to 65 at the very least

>>77360607
>open /fit/
>MuscleBob BuffPants is posting about his all sugar diet
Ok
Happy for you tho

Why do you guys feel as if you need to shit every day. It’s normal to go once a week

was doing good until I ate a whole slab of chocolate today. can only imagine how many calories I just sunk down my gullet

>>77360601
Leafy salads are shit, they have no volume. You need stuff that occupies actual space like vegetables.

>>77361267
Stop 'giving yourself permission' to buy shit like this. Control it at the source, you aren't just going to have a little bit, if it's in your cart then it's going down your throat. Going cold turkey is way easier than having just a little bit which will just keep getting bigger until you're back to stuffing 1000 calories down your mouth in one sitting.

>1200kcal per day diet, meticulously tracked per day
>10 mile static cycle per day

After 28 days, 300 down to 288.

What a scam.

>>77361282
>you aren't just going to have a little bit
So fucking true.

Don't let anyone meme you into thinking you're going to somehow just have a little, 'as a nice little after dinner treat once a week', with all that self control you have, nah, you're a fatty, you're going to eat the whole fucking thing and regret it five minutes later. If you had the level of self control to not devour that whole fucking thing you wouldn't be here.

The best way to not binge on shit like this is to just not have it around, never bring it home, never buy it, don't even go down the middle aisles at all if you can help it, hit the produce, hit the meat, hit the dairy, then checkout.

What's your opinion on lean chili?

If you use 93 lean beef it's quite lean, high protein, has fiber too. Beef completes the amino acid profile of the protein in the beans, etc.

I'm cutting still, but will be moving into recomp soon. Seems good for both. Got an instant pot recently, so sounds like an excuse to use it too.

Also anyone got good high protein filling recipes they like? Might look for a good chicken breast/potato stew. I make adobo and I know potatoes fit into that well, but macros for thighs for ehh. Will be fine when recomping but breast is better rn when recomping

>>77360697
>would never omit complete protein beyond a couple days.
Why? Protein inhibits FGF21.

give me sime ideas for spices to put on the chiken, salt / pepper / paprika is okay but wanna give it some more stuff

>>77361337
I do salt, pepper, smoked paprika, garlic powder, and oregano.

>>77361337
>give me sime ideas for spices to put on the chiken, salt / pepper / paprika is okay but wanna give it some more stuff

1tsp onion powder
1tsp garlic powder
1tsp aleppo chilli flakes
1tsp ancho chilli flakes
1tsp regular chilli flake
1tsp carolina reaper salt

God tier on everything.

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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 215 this morning and I expect to be at 225 by tonight. I've lost 105 lbs and have 55 more pounds to go for my goal weight of 160. We're all gonna make it.

I made a thread on /ck/ about what I'm cooking and eating for the day.

>>>/ck/22085021

>>77361337
if i'm feeling lazy and want to use literally just one seasoning i use any lemon pepper seasoning that various brands make, goes well with chicken breast

>>77361358
so you've lost 5 pounds fasting for a week? your last few week's you've started stalling and yet you don't see the problem with your refeeding habits.

>>77361337
2 parts freeze-dried chives
2 parts freeze-dried shallots
2 parts green peppercorns
1 part dried minced garlic
1 part dried green chile

optional:
1 part red pepper flake
1 part salt

grind together using any tool you got.

Alternatively: use any seasoning mix and adjust salt as needed if it contains salt. Chicken is a open canvas and will accept any seasoning, even ones you don't expect, like cinnamon.

>>77361365
you sound so mad

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>>77361365
I finally experienced the "whoosh" effect.

>>77361368
i mean do what you want man, but the smaller you get the less calories you need. it won't matter if you fast for a week and then eat a week worth's of calories in one day though. gonna hit a wall sooner or later.

>>77361164
as a low lbm manlet i feel you, depressing to be at approximately a "normal" bmi but still visibly have at least like 20 lbs of fat or more to lose
i think to be at a low bf% with my current level of lbm i'd have to be unbelievably light, might have to choose some point to call it off and just make a serious effort at recomping

Why does the body hold on the last 40 lbs of weight as if it's life depended on it?

>>77361409
40lbs seems rough, I'm 10-15lbs away from where I wanna be and I didn't start having plateaus til now.

But I am doing 50k steps a day everyday and eat around 1800 cals a day. Still had a week of plateaus but am dropping again finally.


159lbs this morning, goal is 150 but I might do 145 later unsure yet.

>>77361410
How are you getting 50k steps a day?

>>77361414
if you walk 14 hours a day then it's just a little under 1 step/second

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>>77361414
Through the power of overwhelming self loathing.

I WILL lose my hanging belly, I can see it disappearing. I will recomp and have visible abs before the year is over.

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>>77361414

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>>77361420
Imagine your shoe budget.

>>77361305
Cico is nonsense remember that

>>77361325
Cooking is too much work man

>>77361437
I have 1500 miles on my current Brooks Ghost 17s.

I am waiting for the Altra Torin 9s in wide sizes to become available to replace them.

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>CICO is nonsense

>>77361337
Cumin
Miso powder
Oregano + Rosemary + sage
Sugar free apricot preserves + a pinch of cayenne (low cal duck sauce taste)
Scallions
Chives
Lemon juice and pepper

>>77361448
No, it's not? It's fun and rewarding?

>>77361420
Have you considered running instead?

>>77361448
It's really as easy as cooking instant ramen if you're not picky
You don't have to follow or learn a bunch of recipes you're just heating a bunch of materials and put dusts on it

>>77361465
Eventually. I went with walking because there was essentially no need for rest days or injury risks.

My TDEE is around 3500 calories a day, and that's everyday. Maintaining a TDEE that high EVERYDAY without risk of injury or need for rest days would take time to build up to.

>>77361460
Dude I have trouble brushing my teeth daily, cutting shit up and all that shit you have to do sounds like hell

>>77361490
>no need for rest days or injury risks.
there is a need for rest days when walking because you are OBESE, just walking is already putting your joints at a stress level. take fucking breaks anon

>>77361502
David Goggins doesn't believe in rest days. The human body is quire resilient

>influencer bullshit

>>77361502
I'm 159lbs at 5'10. Right now the priority is to get lean.

I was 266lbs tho, I can count my rest days(excluding when I was sick with covid) on one hand.

how many years of active maintenance will it take for my set point to reset?

>>77361505
More like David gaggins on that cock

>>77361337
Just buy a cajun spice mix and call it a day. Pour it over the chicken with some olive oil, mix it up and let it sit in the fridge for an hour or more.

I ordered the sloppa max supreme

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It's up, the new fat science is in.
https://www.cell.com/current-biology/abstract/S0960-9822(26)00064-3

>>77361577
CICO > Keto and Fasting

do you retain more water when it's hot?

>>77361577

Summary
Energy is a limited resource for living organisms, with trade-offs in expenditure evident among physiological tasks. The impact of physical activity on these trade-offs is currently debated. Additive models, which predominate in human nutrition and animal ecology, suggest physical activity does not affect other expenditure. Recently proposed constrained models propose that increases in physical activity lead to decreases in other expenditure, maintaining total energy expenditure within a narrow range. Here, we develop quantitative frameworks for both models and compare their predictions against data from experimental studies that manipulate physical activity and ecological studies that measure physical activity and expenditure in free-living populations. In human aerobic exercise interventions, total daily energy expenditure increased by only ∼30% of the change expected from additive models. Compensation appeared to be reduced with resistance training and amplified when aerobic exercise is paired with diet restriction. In animal experiments, which often involve some form of dietary restriction, compensation is generally ∼100%. Results from experimental studies are consistent with those of ecological studies, which indicate the degree of compensation to physical activity may be greater in the presence of limited food availability. Reductions in basal metabolic rate and sleeping metabolic rate contribute to energy compensation, particularly in animal studies and longer-duration human studies, but do not fully account for the observed compensation in total daily energy expenditure.

>>77361583
cardio is literally fatal
we warned you

>>77360791
5'8" 149lbs
3 days lifting and 3 days running a week plus hiking up some hills with a heavy backpack for ~3 hours every saturday
Idk about 2000 probably. For my daily diet I have a bowl of nonfat greek yogurt with nuts and chocolate slivers as garnish in the morning and baked chicken with rice or roasted potatoes for lunch and don't really eat dinner, will snack on mandarins or more nonfat greek yogurt if hungry.

>>77361491
Yeah, see, this is a you problem. Brushing your teeth daily isn't hard. It's basic hygiene. If you have trouble with that, you have a motivation issue. I'm not trying to make fun of you or dunk on you. I'm just saying your position is uncommon.

>>77361577
wish the full paper was accessible to get an idea of how much resistance training offsets the effect
i'm going to continue cardio for its non-weight-related benefits regardless but would be neat to know

>>77361580
Stop trying to gaslight yourself. Just eat at a deficit and keep going.

>>77361584
If one does lot of cardio while in calorie deficit, he will then compensate by burning less calories while asleep.
How much? Can't see the numbers because paywall.

anyone had an tummy tuck as a male? how was it / is it worth it? I've gone from 110kg to 75kg @6ft and I have some loose skin below my belly. Yeah it might tighten up in a few years but I really dont think 2 inches of loose skin will firm up. I'm seriously considering it.

>Weight went up 1.5 pounds last week despite eating clean
>Lose 3 pounds this week
>1.5 average
I guess this shit really does just fluctuate and is down to simple math huh…

>>77361603
A mini tuck can be under $5000, that's the price of a beater car these days.

Even if poor, care credit can make that accessible.

I dunno if I'll need it but it's something I am considering if I'll need it.

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Two more sleeps until I get a maintenance week...

>>77361613
If you don't know if you'll need it theres a good chance you won't thankfully. Yeah if the scar is like 4 or 6 inches long and turns fades eventually it can't be that bad.

>>77361597
>>77361593
Got it for you.
https://wormhole.app/8KAPkm#BXD1whVPJZA3jWLOzgtVWg
Now analyze it and report back.

i dont know what to have for lunch
a chicken weap would have been ideal but i only have bread

All I eat for lunch is chicken and potatoes or beef and potatoes or burritos
Idk if I want something new or not cause it’s so easy

i didn't go to the gym last week and im scared im going to talk myself out of going again tomorrow

>>77361577
This is massive fat person cope, I don't need no fucking study to tell me that after a three hour bike ride my body is on fire for 24 hours, I can't sleep for at least two nights and I can feel the pounds melting off week by week.

>30g Almonds is roughly 180 cal
Fuck is in these nuts

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>>77361623
I am down 107lbs from 266.

I still wanna lose 9-14 more lbs as I still have some guy. I have a little loose skon by my left tricep and maybe super minor by love handles. I dunno if muscle/time/retinol/collagen can fill it all in.

Worst case is a mini tuck, hopefully avoidable.

Regardless, for my level of weight loss my skin situation is EXTREMELY fortunate.

>>77361648
Healthy fats for hormone function.

>>77361652
im gonna be dead honest with you man, your loose skin is not noticeable at all, you really do not need to waste your money on surgery for that

Whenever I get the urge to binge I let myself have as much crystal light and broccoli as I want, and that's working for me. I eat until Im stuffed and still somehow end up in a caloric deficit because crystal light and broccoli are so low in calories.

>>77361663
I know, but I worry getting down to 15% bf will change that. I am hoping for visible abs by New Years. Not even super defined, just visible.

Regardless, I have been insanely lucky on skin so far.

Retinol and Collagen suppsimely helped.

>>77361652
As always the recommendation is to give it a year from the point you hit <15% bf to let it retract on its own before you go down the path to surgery. Its hard looking in the mirror and seeing that shit but itll reduce a lot in the first year, potentially to the point it won't bother you. If after a year of <15% bf you're still unhappy with it only then start thinking about surgery. That said after the first year the returns on waiting diminish a lot, so dont expect much more movement after that first year provided you kept the weight off and maintained <15% bf for that time.

>>77361630
awesome, thanks
>Compensation was negative in the two resistance cohorts without calorie restriction (-105.0 ± 17.5 kcal/day; -79.8% ± 34.4% ΔTEEexpected) and in the sole resistance cohort with restriction (-103.0 kcal/day; -256% ΔTEEexpected)
>TEE compensation was most apparent with aerobic exercise but may be absent, or even negative, with resistance exercise.
they don't get into speculating as to why but it's interesting that they found that resistance training caused energy expenditure higher than expected even when accounting for increased lbm
while slapfighting here about metabolic adaptations in response to long-term calorie restriction (without cardio involved) i've seen some papers that claim at least that resistance training reduces the effect of that but i haven't seen any that had a result that it produces adaptation in the other direction
hope all the step counters here are lifting too

>>77361689
Appreciate it, good to know.

I think I am more likely than not to be good. Definitely gonna keep taking collagen+vit c and applying retinol for this year.

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Fatty Contest
HedonisticFucker
86.1 kg

Tore a tendon in April, more or less recovered now. Really tried not putting on too much weight during a time where I couldn't eat what I usually do and not do ANY sports (other than walking).

I'm starting to lose my appetite after days of eating the same meal. I was hungry as fuck but I wanted to stop after taking a few bites, I had to force the food down.

Coworkers got takeout and I felt zero desire for food from watching them eat, I am becoming a monk, my soul will be freed from material pleasures. By starvation.

so i fucked up by eating only 1500 kcal every day... fugg bros

>>77361726
How

>>77361592
I still brush my teeth twice daily but its a fucking hassle. Im just a lazy guy, I make sausages and pizza rolls in my air fryer and eat them while eating at a deficit because theres no way Im standing over a stove for 5 hours

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>quit sugary drinks
>Quit junk food
>Eat very little to the point I'm constantly hungry
>Weight is still the same
Something doesn't add up

>>77361749
If you're nearing starvation levels of cutting then your body will compensate by shutting down your metabolism and trying to store as much fat as possible.

c25k vs stronglifts/ss as a fatty wanting to lose weight? i only have time for one

>>77361761
Lift.

>>77361596
No, instead I'm going to crash out over 1.5kg daily variations and try to metagame the water weight through ill advised pseudoscience.

>>77361758
Why do you get out of spreading lies?
Your body does not become able to store fat while you're in a true calorie deficit.

anons, is swimming a good way to go past your tdee - deficit, or will you have to eat more to compensate?

>>77361758
You're telling me my body can bypass the law of thermodynamics?

>>77361814
From what I remember there is a difference between being in a fast to being in an extreme calorie deficit. For the latter your body will start doing retarded things like consuming itself, it will get rid of things that need energy to keep up like muscles.. organs, the last thing it will touch is fat, especially if the little food you're eating is carbs.

>>77361768
I figured

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>muh thermodynamics

>>77361758
Ever see a fat person in a concentration camp?

>>77361305
do you lift though?

>>77361358
based

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>>77361305
CICO is a sugar industry scam. You're just destroying your metabolism.

>>77361853
Implying the anime poster is going to keep up a concentration camp diet for a year. He's probably been at this three days and is still sneaking in little bites of extremely high calorie food.

>>77361768
based

>>77361783
you can't burn things in water, silly.

>forgot to weigh muself today to see if my diet is working
>pigged out on 1800 calories to boot

God, what do I need to do to make that last bit of lower belly fat go away?
Order Yojimbo peptides on the dark web?
Take a knife to it?

>>77361945
get loose skin removal surgery

>>77361950
why would they remove fat in a skin removal surgery?

>>77361950
It's not loose skin (I was never bigfat), it's my glands trying to keep me from ascending.
The Cortisol Cartel is clinging to its last holdings.

>>77361958
nta but if you google "tummy tuck" "loose skin removal" etc. and look at before and after photos, there are so many people getting surgeries described that way that are visibly just still overweight and are actually getting a lot of liposuction together with it
genuinely not sure what the pros and cons of that are compared to just losing weight normally

What is the difference between loose skin removal and a tummy tuck?

>>77361852
>>77361860
(You)

>>77361999
the tummy tuck is about sewing the abdominal wall together because it might have parted or separated. check with a doctor but if your skin bounces back after weight loss your abdominal wall usually does too

anons what should i meal prep this week, either chicken or ground beef

>>77362013
both

>>77362020
no tf

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Fatty contest
SylveonXGlaceon
314.2lbs
Well with a bit of fasting the weight went down a little. That's nice. But I just need to stick to it. 1 week of weight loss is nothing in the grand scheme of things. I need a year of weight loss before it starts to matter.
My mind doesn't let me just start things whenever it likes to start things at the beginning of the month so I'll probably only begin putting in real effort then.
But luckily that's very soon. And it lines up with something else in my life which will make it easier at the same time.
I really hope you'll be surprised by real progress next time I post.

>>77362024
>Fasting again
lmao you are so fucking stupid

>>77362022
not together. make both to eat one of each each day.

>>77362024
baasd
i admire your perseverance

>>77362027
thats too much meat for what i got on hand

>>77362013
Beef has a higher carbon footprint and contributes more to shitskin climate extinction.

>>77362034
then one or the other every day?
>>77362036
>climate extinction
anon...

>>77362036
beef it is then

>>77360592
>start at 245 pounds
>2 months of walking 8 miles every day
>eat porridge and blueberries and pasta with green shit
>stay under 1200kcals a days
>2 months
>still 245 pounds
im not gonna make it am i

>>77362071
seriously should not be possible for that to be the case if you're eating 1200kcal every day. are you checking the calories of everything that goes into your mouth (including condiments, beverages, alcohol, sugar packets in coffee, literally everything)? do you ever have cheat days where you eat over your tdee? do you have any health problems aside from just your weight?

>>77362071
>lying to yourself
Keep it up.

I am 187lbs for the first time in 8 years.

>bowl of soup for breakfast, 380 calories
>burger for lunch, 400 calories
>snack, 260 calories
>.....
>I will eat 1/2 of this thin crust pizza, 450 calories
>forget what I was doing and eat the whole thing
>1940 calories
FUCK

Had two martinis at my brother's graduation party today.
How long should I expect that to fuck with my progress? A couple days?

is it like...bad for my body or unhealthy if i just eat my meals via shakes? like tossing chicken and vegetables into it

>>77362113
are martinis really that high cal?

>scale hasn't budged for 3 months, if anything my weight slightly increased
>i've went to the gym only TWICE during this time, no real training done
>still feel implied signs of fat loss
???????????

>>77361945
Try yohimbine

>>77362113
>he fell for the puritan propaganda
lol
lmao

>>77362115
Not the calories I'm worried about, just worried about alcohol delaying burning of fat. Is that not true?
>>77362120
I'm a Catholic guy from the east coast so... I guess?

>be me
>216lbs
>6ft
>decide to go on diet
>i go gym 3 times a week
>walk 1 to 1.5hours every day
>check tdee
>2700 calories expenditure
so i could lose weight eating 2200 calories? that seems like a lot of fucking calories. this shit cant be accurate.

>>77362149
You're physically active and over 200 pounds, why would losing weight on 2200 calories seem unreasonable?

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FattyContest
HeavyTrevy
224.6

>>77362149
my friend is 5'10", ~185-195 lbs with a lot of lean mass and very physically active, but just slightly more than you. for him, cutting with a 750 calorie deficit means eating about 2700 calories per day (not an inflated number spit out by a calculator but what he figured out from counting calories and tracking his weight trends across bulk/cut cycles). he reports that 2700 calories leaves him feeling hungry and weak which is incomprehensible to me but some fit people can really burn a lot of energy i suppose.

>>77360697
John McDougall excluded all protein from his diet and felt fine. He was a DYEL but it's not like some serious diseases start to develop.

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jesus christ i got put on ozempic the other day. today i had very little for breakfast, jsut a bit of oat meal, but it was a little late and i still felt full at lunch so i just had an apple, and b god I crashed so hard around 3:30-4 i nearly lost consciousnesses. sweating and shaking and everything

i finally started eating dinnar and feeling a tad bit better but i still feel fucked up, what scares me is that the ozempic shit slows your stomach from emptying so what the fuck am i supposed to do in this scenario if i ant just eat something and get instant relief?

good lord its moments like these that you really regret letting myself getting so unhealthy. shit is terrifying and now god knows how things are going to go from now on. is this going to happen every time i eat not enough or the wrong thing?

>>77362252
You should be able to handle a day not eating anything, frauding or otherwise.

>>77362252
>what scares me is that the ozempic shit slows your stomach from emptying so what the fuck am i supposed to do in this scenario if i ant just eat something and get instant relief?
if you're having a low blood sugar episode drink some juice or a soda or eat glucose tablets or candy
don't know anything about glps to say whether it makes sense for that to be a side effect or if you should be complaining to your doctor if it continues

>>77362265
thats what scares me. I ate least something, i even had 2k calories yesterday, its not like im starving or anything, yet i had such a violent reaction

>>77362252
I thought it just sends satiety signal to your brain or something like that
Does it actually disturb some digestive function

>>77362252
Diabetics have had this issue forever. Jolly ranchers or honey packets or grapes or sods are their usual solution.

>>77362275
yea it delays gastric emptying as well. and lots of digestive side effects with constipation being a big issue apparently

>>77362252
You have diabetis, talk to your doctor.

>>77362149
I question some of these estimators that just multiply your weight by some number. I'm 6ft, 165lbs and also moderately active, I would continue to get fatter if I ate 2200 calories.

>>77362306
correct me if im wrong but aren't low blood sugar issues with diabetes caused by the insulin injections, whereas the condition its self causes high blood sugar?

>>77362311
You're talking to some randoms on the internet, I don't even know what diabetis is. Talk to your doctor.

>>77362311
reactive hypoglycemia is a symptom of early stage Insulin resistance

>>77362311
Anyone can get blood sugar shocks. Diabetics are just more prone due to their medication. GLP-1s don't typically reduce blood sugar unless its too high so its probable just that you are very prone to hypoglycemia (especially if your normal blood sugar is typically elevated.)

If appetite suppression is this intense, I might actually talk to a doctor about getting the Ozempic dose lowered, at least temporarily.

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>take a decent shit when i wake up in the morning
>go to the gym 2 or 3 hours later
>an hour after working out i'm farting badly and have to shit again
This is a good thing right? Because it happens every time lately.

>the best way to deal with water retention is to increase water intake
but what's the scientific explanation for this

Fatty Contest
timetolockin
240.37

>>77362377
Flushes out your system better because of your sodium levels and accumulated waste. More liquid means more lubrication to move things through your body.

Thought i was kinda relapsing when i'm really hankering for some sodas but it's not even as refreshing as i thought
Can't believe i used to drink these most of the time and barely any water

I have insomnia cause I got dumped and have no appetite and am pacing all the time, started going swimming and danced for hours on the weekend. How do I keep this up long enough to lose all 40lbs?

I don't have time to lose weight and I need to strengthen my back as much as possible. Also, any advice on changing a senior disabled person'd diapers? I got a hard task landed on me.

What is your goal weight? I am looking to get to 178-179lbs

I started at 241 and probably around 200 now

>>77362486
Started at 266, currently 159, goal is 150.

So close

>>77362498
You are doing great. You got this king

>>77360592
6ft 192, down from 217 at the start of this year. I'm so close, just 5-10 more lbs and I'll be there. Cuts going well, vibes are high and my dick still works

>>77362507
Keep it up. Good job

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>>77362486
Goal: 140lbs
Starting weight: 205lbs
Current weight: 177lbs

managed to go all day without eating more than my calorie limit
one day down, going to focus just trying to survive my fattiness day-by-day and not focus on long term thinking, all i have to do is make it to the end of the day without overeating, that's all i have to do

>>77362585
it gets substantially easier after just a few weeks. then when you go back to maintenance/a small surplus, trying to go back to cutting is hell again at first

So my apartment complex recently remodeled their gym and they installed a rower machine. Ive mainly been using the stair machine and a treadmill for cardio.

Any thoughts on rowers? Are they good? Any advice for em?

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>so far managed to go a few days under 1200cal and exercising 3-4 times a week
I miss chocolate and icecream so fucking bad bros, I'm struggling like hell to resist it.

>>77362589
thanks anon, im looking forward to when it gets easier, i know its probably retarded to do but i think im going to focus on purely diet for the first like 25 pounds of my 100 pound goal, ill add in weight lifting after i know i have my diet turned into a habit

>>77362252
>he fell for the instant oat meal trap
instant oatmeal has a much higher GI than regular oat meal, no different than eating white bread

big insulin spike, then big blood sugar crash.

>>77362592
>under 1200 cals
>hard food restrictions leading to intense cravings

if it works for you then you do you, but for a lot of people this is a perfect storm for breaking under pressure and bingeing

>>77362610
I'm managing to hold it I guess, I would've been at 900 the other day but I had a small piece of chocolate (about thumb size) which added the extra 200-300cal by my estimate.

Can I eat 10 eggs per day?

>>77362630
wont u get a stomach ache and diarrhea

>>77362590
they're pretty good. look up how to use them properly to not fuck yourself up.

>>77362630
only if you eat all of them

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if a calorie is a technical measure of energy when something is burned, then that means something cold like ice cream has zero calories

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Fatty Contest
Killdozer
372.2 lbs

>>77362705
exactly, eating a couple of packs of ice cream a day is basically like drinking water

>>77362705
>>77362734
it has to burn calories to boot

>>77361018
I broke up with my longterm gf about 3 weeks ago. She's been on glp1 for a it now. She went from like 260 down to under 140. I've been doing it the old fashioned way (proper eating and exercise) to keep up, as I'm a fatty as well. At my current rate, factoring for tapering, I'm due to hit my goal weight/bodyfat around November or December. Probably faster now that I have no appetite whatsoever and spend all my free time doing cardio to take my mind off things. She was planning on stopping her medication in about a month or so. Nothing had really changed about her dietary habits, besides eating less due to the drug. Still drinks every day, still eats very unhealthy foods every day. So come the end of the year, I'll be lean, have good habits, and not be dependent on a drug to stay at a healthy bodyweight. She'll likely have ballooned back up because she can't give up beer and greasy food.

Silver lining, I guess.

>>77362757
Side note, don't date fat chicks. Ever. The more weight they lose the more interest they lose in you.

first time poster itt trying to get motivated
where do we stand on diet soda? obviously no contest compared to water but i enjoy it more than i do regular soda and am wondering if its fine or if i should just try and quit soda cold turkey

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>>77360593

>>77362777
I have a really bad sweet tooth that has been my downfall many times before and I rely heavily on low/no calorie sparkling waters and drink powder mixes and I've managed to lose twenty pounds over the past month. They help curb my sweet cravings a ton because otherwise I would be stuffing my fat face with candies and cakes and fucking myself.

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>>77362777
Some will argue that artificial sweeteners fuck up your gut biome or whatever, but a diet you can't stick to is a diet that isnt going to work, there are worse things than diet soda.

>>77362777
Nice digits

I do lots of fasting. It would have been impossible to maintain that without some sort of periodic sanity injection, and for me that's diet soda. It's probably not ideal but it's probably worth any downsides it carries (if any) as long as it helps you reduce your weight. That's my take on it anyway.

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>Retard who's lived off fastfood for most of his life
>Making a pan sauce
>Fuck up and get red onions instead of shallots
>tastes like shit
>add cayenne chillis in
>immediately fixed and tastes amazing
what fucking sorcery is this

>>77362820
>tastes like shit
absurd, just about every form of onion goes with everything, and is impossible to fuck up unless you burn it

Fatty Contest
floridamanlet
222lbs
5'11"

Fatty Contest
Albanoid
90kg

>>77362761
There's a guy like this in these very threads. He plans on leaving his gf after he loses weight.
Seems it's not uncommon.

>>77362783
The proof thay artificial sweeteners mess up your gut biome is that you can feed microbes with them.

1.4lb whoosh overnight.

7.6lbs til goal weight, I can do this in 3 weeks.

>>77362971
that's awesome anon, congratulations and keep it up!

scales can suck my left nut
>meticulously measure every bit of food i consume even condiments oils EVERYTHING
>go to gym 3 times per week
>constant stall
>sometimes weight gain
>dont know if its gym messing with this cause newbie gains and also inflamation from muscle damage
>to top it off i live in a dogshit apartment where the floors are uneven and i can never get an accurate reading
i hate scales so much its unreal

>>77363054
Sodium and carbs will cause water retention.

If you want your scale to go down (mostly) linearly, you need to perfectly track carbs and sodium so your water retention remains (mostly) stable.

Still not perfect, but it much better. But also a huge pain the ass that will make your diet more miserable too.

Wish I could just get a dexa scan/bf% everyday and throw out the scale.

>>77362971
Wagmi nigga

>>77363039
Thanks, I cannot wait to return to maintenance. It's been way too long.

I haven't eaten at a caloric surplus in like half a year. Shit I've had a 1000+ cal deficit 99% of days and a few "soft" cheat days where my deficit was only 500 cals.

>>77363070
True that, thanks anon

>>77363054
You're eating more than you claim

>>77363082
Not him, but my sodium is anywhere from 2000 to 5000mg a day and I've stalled upto 2 weeks and then had several consecutive whooshes.

>>77363087
Nah, you just eat too much

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>>77361164
>>77361375
I'm skinnyfat at 46.8 kg.

Things tend to improve at 43-44.

Why/how did you get big?

I was overweight most of my life, but not obese. I didn't really have an appetite issue, but I used soda/food for dopamine/serotonin because drugs didn't really work for me(but stuffing my face did).

At 5'10 I would often sit around 180lbs. I eventually moved into an apartment with no kitchen and developed even worse eating habits, would eat nothing but take out and mega processed slop. That put me upto 266.

Now I'm almost 150lbs and don't plan to ever be overweight again. I know I'll have to count calories forever, but when you're at maintenance that's not really that bad especially if you work out. I'll be going from 1500 to 2500 cals soon, and it's gonna make it so much easier to hit my protein without relying on whey or chicken breast.

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>>77363118
>I'll have to count calories forever
No you don't.

>>77363118
I was a good little boy and ate all the food my parents gave me so that I will be tall and strong

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The tirzepatide has been injected.

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>tell my friends and family that I'm trying to eat better and lose weight
>family goes out to eat more often and guilt trips me into going with (none of the options are healthy and none of it has calories labeled)
>friends keeps asking me to hang out and get food (saying it can be "my cheat day" every time I remind them I'm trying to eat better)
I just want to lose 20 lbs, why do the people in my life keep trying to tempt me to eat bad

>>77363145
nice

>>77363148
are there no meat options available?

Fatty Contest
30DaysToShredded
206.6lbs

Starting again. Day 1.

>>77363155
in most cases there are, but they're still loaded up with salts/oils/butter

>>77363148
Well, Anon, now you know your friends and family will gleefully hold you back. You don't need to cut them from your life, but don't tell them anything you're trying to accomplish anymore.

In the meantime, you can be a bit of an asshole to them. Learn to stick to a no.

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>>77363165
I have great news for you: avoiding carbs without restricting calories is more effective for weight loss than eating carbs and restricting calories.

Go out for dinner. Eat meat. Love life. Skip the carbs.

No need for mentally ill neurotic behaviour like logging your food in a diary.

Hello. Previously I posted abt being on monjaro and weight loss etc as a short very fat person n got good help. I recently lost around 5kg or so, probably mostly water I've to assume, and now it's kinda going up because I tend to gain a lot of muscle really fast (last time I tried to do weight loss I ended up gaining way more muscle than losing fat for months and I always end up lean if I lose weight))
So I ask out of curiosity and not to lose motivation, how do I properly measure that I am losing fat? not just losing weight but specifically if I am losing fat
Are machines that try to track that actually accurate? there's one at the gym I could use if so
Or should I try to take measurements of areas like the waist? or like upper arm?
Just need something that tells me "there is progress being done" because I'm retarded and need a good motivator n number to not quit

>>77363210
Also I have a desk that can become like a standing desk bwsically so I don't sit while using my pc. is it a good idea to try to avoid sitting or is it just doing too much for no reason?

currently 51 hours into a 168 hour (7 day) fast. wish me luck. my longest fast was 110 hours (about 4 1/2 days) and that was years ago.

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>>77361375
>>77363112
I've been gymceling for 5 months so I do have some muscle mass tho...
43 would be auschwitz tier

>>77363210
Are you on legit pharma Mounjaro too? Shit's cash. Definitely feels stronger than gray tirz.
>t. lost over 100lbs and 3 points of A1C on it

>>77363210
waist and thigh circumference. fat caliper and the three pinches site method fat% measurement
https://www.youtube.com/watch?v=Zj9chziWUk8
>>77363212
if you're lifting, you don't really need a standing desk but some people appreciate changing posture while using PCs so it's fine.

>>77363217
What are you doing for electrolytes?

>>77363221
Yeh. It seems to be working great so far
>>77363222
Tyvm. Also hsve 2 ask one last question. I0ve a treadmill and a static bike, and a "Elliptical trainer" https://en.wikipedia.org/wiki/Elliptical_trainer wat a weird name. at home. so what I wanted to ask. is if I am focusing on trying to gain leg muscle etc, can I spare some cardio w like for example high elevation on treadmill or puttung the static bike on tough mode so it's like a mix of cardio and a leg workout? feels sad to have all of this and not be allowed to use it because of gettig told to just do muscle
Don't ask why I have all of this my parents are just fitness lovers n when they put a good gym here they threw out all the workout shit to my room cuz I'm fat as like idk a hint.

>>77363221
I'm considering grey retra, has anyone tried it and can share their experience?

>>77363261
yeah sure you can do all the cardio you want as long as you don't abandon lifting entirely.

>>77363273
I won't no. Thank you

>>77363271
Haven't been on reta myself as it turns out I actually don't have an appetite problem. But, I have helped people get gray market Reta. Ignoring the obvious "research your sources, don't buy untested trash" speech:

1. Its very strong. Clinicals typically start people on 2mgs weekly, then 4, 6, 9, 12, increasing every month. A lot of people find 9 is enough. I've known some that only needed 2mg.
2. Still CICO but the glucogon agonist does raise your metabolism. You should still plan a diet. High protein, aim for 1g/lbs of goal weight. Especially if you're very low calorie as many people on Reta find themselves.
3. Because Reta does raise your metabolism, heart rate will increase. Some people in clinicals developed non-concerning arrhythmias. I wouldn't recommend Reta to someone with a heart condition. Tirz is safer in that regard.
4. The worst your doctor will do if he learns you're on gray market meds is yell at you. I recommend telling him that you did/are doing gray market Reta during your yearly checkup. Especially if he is your diabetes doctor, if you have diabetes ofc.
5. Get low concentration vials if you're on a low dose. Lower concentrations of reconstituted peptides are more forgiving if you slightly overshoot in filling the needle. You don't want to accidentally give yourself an additional mg of this stuff.

I typically see like 40lbs lost in 4-6 months, depending on the diet. On people who aren't meticulously with diet, the weight loss slow downs overtime.

I eat less than 2k calories a day and barely lose weight. This shit is rigged and pisses me off

Fuck, did 9 pull-ups on Friday (3 sets of 3) and for some reason I could only manage six today (3 then failed after 2, then failed after 1 on the last set). I was so hyped when I finally realized I lost enough weight to do them and suddenly I'm getting weaker.

When that happens is better to just leave it at that, or rest for a minute and try to do the remaining reps?

>>77363308
Height, weight, rough activity level, and actual daily average calories.

Like, if you're 5'7, 200lbs sedentary, and eating 1800cal/day, your weekly fat loss is only gonna be like .8lbs/week.