>Who is /fat/ for?For biblically-accurate bloated birds 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: >>77360592
>>77364517>lifts dropping because I'm dropping weight fast and feeling weaker>brother starts making fun of me because he's bulking and his lifts are going upI'm dropping the barbell next time I spot him on the bench man fuck your chest
Anybody have a weird reason for losing weight? Years ago I was suicidal and I used to believe in an afterlife. I wanted to lose weight before I killed myself so I wouldn't risk being a fatass in the next world.
>>77364530>I'm dropping weight fast and feeling weakerProbably losing muscle, up your carbs
>bought this cable knit sweater before i started losing weight (200 lbs)>wear it again at 170 lbs, still look like shit>start going to the gym at 165 lbs>now at 155, going to the gym consistently for the last 3 months>put it ondamn nigga i look kinda SEXY please *do* spoil yourself when you're near the end of your weightloss journey with nicer clothing, it really adds a confidence factor + a "i earned it"
Officially down 30lbs today.
>>77364580>30lbs todayme after I piss 3.5 gallons of watercongrats
>>77364575i have a few tees and hoodies I got that were limited edition stuff and I haven't worn ever, cannot wait to put them on when I hit goal weight
>>77364586Remember, it is your god given right to slut out once you hit your target weight.
>>77364593I'm fairly certain I'm going to look ugly even at my target weight, not sure that's gonna work out
>>77364598you'll be surprised, depending on where you are in your journey, you will not see face gains until the last 10 pounds towards your goal weight as its one of the last to fall off (along with your belly). I look completely different at 165 vs 155 >>77364580niceeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeeee
>>77364540I'm trying to lose weight so I can do drugs without added health risks, mainly psychedelics.
Fatty ContestCordial103kgGained weight cause I was sick and had tons of fluids and stuff
Can I survive on just slim jims and reeses peanut butter cups?
>>77364629yeah but not for long though
>>77364517Mealcheck, Post the last meal you hadChilli scrambled eggs with with toast and jerky.
>>77364634man I only eat one meal a day and it's whatever leftovers I have. this time it's Chinese roast pork and fried rice + two premier protein shakes.
Did a 24 hour fast for the first time. Surprisingly easy. I felt much more mentally alert and sharp during the day than I'm used to. Broke the fast with chicken, rice, and broccoli for dinner and some fresh fruit.
>>77364517I'm failing fucking hard.Either I don't eat enough to the point of starvation, or I gorge myself on food. There's never an in-between.
>>77364684You may just need structure. Have goal macros for kcal, protein, fat and net carbs. Design the best way to get there each day, then follow that plan. You'll potentially start deriving dopamine from that process instead of gorging yourself. In the end, it's just about rerouting how you get dopamine.
>>77364580Congratulations anon. I'm very happy for you. Where did you start from and what is your goal?
Is there such a thing as too much water? I'm trying to fight water weight and flush my system, but I'm pissing too often and my pee is absolutely crystal clear.
>>77364629My brother is a heroin addict and eats yohoo and 7/11 salted caramel cookies for breakfast and skittles and jerky for lunch and gas station burritos for dinner.So, ostensibly yes, and if you aren't doing heroin in addition you'll be marginally healthier
>>77364655Sounds like a good experience anon. Will you do it again?
>>77364575>>77364586I got a suit tailored about 5 years ago and gained a fucking shitload of weight in the last two years, so my goal is to fit back into that suit. Currently I'm not even close to being able to close the zipper or do the waist button on the pants. My gut is like a bowling ball and just sticks out, it's driving me crazy.
>>77364698Yeah probably. I think a 48 hour fast should be pretty doable as long as I have some kind of electrolytes during it.
>>77364540I want to be able to fit into a lot of clothes I used to wear when I wasn't fat. At this point I can only fit into about 3 pairs of pants and some loose fitting shirts I've bought in the last few years, but I have about a dozen pairs of pants and a lot of shirts, jackets etc that I used to wear which don't fit now.
im 33 6'2 and 435lb. is there any hope? i get so fucking hungry. impulse eat and door dash. even right now i am hungry despite having >burrito>burrito bowltodaywant to fast but i feel i need snacks to keep myself from gorging food.
>>77364700You don't need electrolytes for a 48-hour fast, but good luck.
>>77364703Theres always hope. Start easy with a simple deficit. Don't jump right into fasting, you'll binge and dishearten yourself
>>77364703Talk to a doctor about getting on tirzepatide and psychotherapy. Until you do that, 2500cal/day at 180g of protein. Until you begin something to control your binges, I would not go more extreme in your deficit.Get a food scale if you don't have one already. Cronometer is my preferred calorie counter. I wouldn't start a 435lbs man on cardio. Plan some breakfasts, lunches, and dinners. After that, make it as inconvenient to order food as possible.
>>77364540Anorexia. Layered on top of a univentricular heart.My oxygen saturation is proportional to effort, so if I try to re-direct the underlying rigidity of anorexia into a leanbulk and a 6-day/week Arnold Split, I desaturate to 78% in the leg press and struggle to think straight afterwardsDuring starvation, my SpO2 is higher than normal due to reduced oxygen demand and bradycardia providing more ventricular filling time.Basically anorexia is not just mental illness in my case, it's palliation.
>>77362779
>failed a 10 minute fastdamn...
>>77364817you tried your best.......
>>77364580congratulations!!>>77364634
How to deal with loose skin?Starting weight was 147kg and im down to 109kg now, with daily +15km walks so weekly progress is pretty good now but im worried that ill look like fucked up frankenstein once im hitting my goal. I don't really have that much of a problem right now, but how about after 25kg? +30 years old so I've got saved up for surgery in case it's needed
>>77364855Give it a year and decide if you want surgery. 12-24 months can do a lot to tighten the skin. Also, build muscle obviously.Now, with a shirt, you will likely look normal. Especially if you raise your belt line over the skin.
anyone have any experience with Lyle Mcdonald's Rapid fat loss program? Any advice? Been thinking of trying it out
>>77364920Grow up
>>77364540>Used to
>>77364634chicken+broccoli, I am literally doing a meme diet for 2 weeks
>>77364634I could never eat like this desu, I need my goyslopFat breakfast burritos with sausage egg and tater tots inside ftw
>>77364920I've been doing it and I've lost 30lbs in less than 50 days. Of that, only about 20lbs is true fat loss. But still, its very cool. Its easy for me because I don't particularly have an appetite problem, I just chose bad food options and would snack a lot out of boredom. 205lbs -> 175lbsUsual day of eating:800-1000cal140g of proteinI eat about 1-2 yogurts a day and .75-1lbs of lean meat. Occasional 2 can of tuna if I had a fattier cut like pork tenderloin for a meal. 1 cup of veggies each meal.
>>77364769Why do you post this shit constantly
>>77364920It works, and for decent time frame of weeks or months. It will drop the fat, and put on muscle mass at a good rate. You can add in good carbs and good fats when you get lean or Intermittently. All fatties need to do this. Make sure to eat enough lean meat while eating low cal veggies. Psyllium husk in the morning is great suppllement to help out with fiber.
>>77364700>>77364711What do you bitches think about fasting once a week? I was thinking I could do at least one day a week, but don't know if it actually helps. I'm at a great weight and BMI. But I'm talking about for cellular health and all that (autophagy of cancer, etc.)I heard you need a 48 hour fast to activate those mechanisms, but I'm unsure.
>>77364944Fasting doesn't work
>>77364920Its the gold standard as far as crash dieting goes, but that said its pretty hard to stick to and only really useful for really hard cuts. Also most people don't actually hit the requirements, even when they think they are, you're eating basically nothing if you're doing it right, it feels more like fasting than a diet. Doing it for more than a month or two is fucking insanity.
>>77364694yeah there is water poisoning due to flushed out electrolytes.it is something that happens in competitions due to gallons of water.
Fatty Contest30DaysToShredded200.2lbsDay 2, down 6.4lbs. Almost certainly all water weight but it's nice to dream.
So, hungry and the next eating window is tomorrow
Grated/shaved frozen fruit is so good. I've mainly done frozen watermelon, but adding 1-2 slices of peach makes it even better (61 calories for 150g watermelon and ~41g of peach). Idk why the versions I originally found added shit like sweetened condensed milk though, the fruit itself is sweet enough to not need extra calories.
>>77364517>Go from 105kg to 71kg>Fall into old habits>Balloon up to 83kg
I'm 5'6 or something (174cms) and 70.5kgs and I STILL have a fucking belly/love handles. What the fuck, how lower should I go?
>ate one (1) boiled egg six hours ago>my stomach is still heavy as a rock as if I had pigged out >the idea of going to eat something in my fridge sounds good but the second I open it I feel disgusted what the fuck do they put in mounjaro man, this is unreal
>>77364763It is just a mental illness. You're coping and gaslighting by using the mechanism of oxygen saturation as a shield against self and outward criticism. You post this constantly
>>77365062Start going by body fat % at this point. Lower belly and love handles are usually the last to go, unfortunately. In terms of weight 65kg might be the spot.
>>77365062I'm roughly the same right now, 171cm 72kg and i used the ffmi calculator adjusting 15% bodyfat to the weight i would probably in for with the same score but lower accounting for muscle lossAnd according to it i maybe will get around 15%bf at around 66kg minimum, this is all coming out of my ass but i've been doing it since i was 79% and the projection feels somewhat correct so far
>>77364654>man I only eat one meal a dayAfter experiencing stomach shrinking from three small meals, I no longer believe this to be a good idea. >>773646341/2 Cup of oatmeal and 1 scoop of protein powder. Going to have a banana midway to lunch.
>>77364703i can't be sure since i started cardio at the same time but take Vitamin D supplements.us fatties are especially prone to low Vitamin D levels since it is dissolved in fat so our fat just stores whatever we naturally make.i feel a massive difference in hunger after i started taking it.of course, you really shouldn't take it without knowing your current levels via a blood test.
>>77365062120-130 to be lean, I'm the same height and dropped from 205 to 155 and was still fat as fuck, you need to lose another 30lbs
>>77364634last nights dinner was baked salmon with rice and a slice of watermelon. i'll breakfast on kimchi around 11 today
5'10 and 158lbs. Starting to see the end of being skinnyfat at the end of the tunnel. Hard to believe I was nearly class 3 obese and am this close to being lean.I dunno if 150lbs will completely get rid of my remaining gut, but if not I'll be close.
>>77365062Same boat as you, fellow manlet. 140lbs and 170cm and my mitties are finally starting to noticeably shrink.Yet I still have a gut. I'm going to be light as a kite before I can truly be lean.
anyone else totally shocked by the measurement of their waist they took compared to how their pants are labeled? my waist circumference was like 5" more than what i thought based on my pants size... are men's pants vanity sized in america?
>>77365198Actual waist pants on men haven't been in fashion for over 50 years anon.
>>77365037you and me both
>>77365048> “Renly offered me a peach. At our parley. Mocked me, defied me, threatened me, and offered me a peach. I thought he was drawing a blade and went for mine own. Was that his purpose, to make me show fear? Or was it one of his pointless jests? When he spoke of how sweet the peach was, did his words have some hidden meaning?” The king gave a shake of his head, like a dog shaking a rabbit to snap its neck. “Only Renly could vex me so with a piece of fruit. He brought his doom on himself with his treason, but I did love him, Davos. I know that now. I swear, I will go to my grave thinking of my brother’s peach.”
>>77365062bwo, you're 5'8"
First time posting since a couple months, only really started out two months or so ago.Counted calories, did my small walks, lost 15 pounds which i regained in 10 days and i am fatter than before. Shit is getting into my nerves, i've done two-day dry fasts and eat two eggs with an oatmeal water shake once a day and i still go up in weight.Is hypothyroidism that bad? do i need to pill myself to lose weight? i once lost 40+ pounds not long ago under farm life with an egg diet but that ain't life.
>>77365273>Is hypothyroidism that bad? yes. if you really have it, you need the meds.>do i need to pill myself to lose weight? maybe
i'm HUNGRY despite eating 1600 calories but hunger is fat leaving the body so i will persevere
>>77364944Seems fine to me. Make sure to drink water.>>77364945(You)
>>77365298>if you really have it, you need the medsI have it since teenage but only got professionally diagnosed for it some years ago, first month taking the meds i dropped 20 pounds by doing nothing but pissing and shitting oil, but after that it's been hell to drop more by caloric deficit, got my dose upgraded too.>maybeI was reading about Orlistad and one of the very few meds it affects is fucking the one for hypothyroidsm, there's a "trick" but it involves taking it only once a day in OMAD and 4-6 hours later/before the hypo meds. I can do that but satiation has become a real problem, i could control myself before but right now i am getting really hangry.I know i could drop weight, a week before getting the meds to the day i stopped the egg diet + field work, which was 2 years and a half, i dropped 47kg (103.5 pounds) but since then i regained 25kg and i struggle a ton to drop measly 5 without bouncing back immediately.Oatmeal isn't satiating me anymore and it adds too many carbs, salads are a waste of time and money. I just need one massive heavy chunk of slop a day under 1000kcal and drink water at meals but i haven't found The Recipe. Can't eat too much protein either due to gout either, tried the high protein diet a decade ago and now i cannot eat too much animal protein without incapacitating joint flares.
>>77365325you should try one of the GLP-1 drugs as anon recommended here >>77364731they really make you stop eating.
>>77365255We have to stay stronk
Thinking about replacing oatmeal and protein powder for breakfast with 4 eggs + some kind of vegetable. If I do this I'll be down to like no carbs at all in my diet but I'll also lose alot of fiber, thoughts?
>>77364517I'm craving cake so bad right now
>>77365368For me its chocolate chip cookies.
>>77365368>>77365370you're not truly dieting then. i'm craving veggies
>>77365368i really want to cook some more of those shitty prepackaged very fatty beef patties but i'm out of calories.speaking of which, if i'm overcooking them to the point where they're leaving a large amount of lard on the pan, how should i calculate their calories?
>>77364517Finally came to terms with my messed up understanding about weight loss.At 230 'Oh, I'll look great at 220'.... >220 for awhile, still look like shit 'Oh I'll look great at 210'>210 for awhile etc etc180 Now, still not there. It's okay though, we're all gonna make it bros, keep cutting, no cheat days
>>77365379>how should i calculate their calories?The same but you get to not eat them
>>77365381>180 Now, still not thereit depends on your height and how long you've been lifting. big dudes can be shredded at 190 or 195.
>>77365388nyo
>>77365337Thanks bud, was reading about it and it seems tirze doesn't affect directly with hypo meds.But damn that's expensive
>>77365400if you don't have insurance, you can look up the chinese make your own mix ones. several anons are using them.
Should I get these?
>>77365406>dessert marketed as "healthy" so it's even easier for you to binge and convince yourself it's okayStay away. This shit is a trap.
>>77365406Eat a head of broccoli instead, fatty.
>>77365379Lick the fucking pan lardy tub tubs (lel jk)
>>77364703Drink two glasses of water with every meal
>>77365406>150 calories>4g proteinof course not. it's shit.>>77365423do people staright up eat it?
>>77365430>do people staright up eat it?I do as an olive oil replacement, it's good, but to be effective with it you need to make a roux, water it down a bit, let it cool and then use it as gravy for something else.This is of course not something for a weight loss plan.
oh shit for the first time today i saw my bicep vein during exercise (or rather during rest between curls)
Fatty ContestBenceJones127.4kg
Day 26The first time I already hit my daily calorie and I'm hungryit begins
I'm 6'3 275 now, down 20lbs. I'm fine to start running and doing cardio, right? I've just been walking and biking but I feel like going to the park 3x a week to do couch to 5k just to get out a bit more and build some more confidence. Shouldn't destroy my knees, right?
11 months progress, rate?
>>77365583damn good job Anon
>>77365583peak, can see the definition almost there. starting weight/height?
>working out in home gym>topless because fucking hot mate>resting between sets and look in the mirror>lift my arms up and jiggle my fat and arms and make "woo woo woo" noises like zoidbergsometimes you have to entertain yourself
>>77365583Why shave body hairBe a man
Sunday was my eating day, Monday was my shitting day. I crapped twice Sunday, then four times Monday. Today I only did it once.The first two on Sunday were skinny, but a little dense. Monday the first one was like Sunday, but the next three were more like enormous globs of clay-like, brown putty, each following amount slowly ebbing away to a more manageable size. Today's was almost none-existent, like little left over trails of shredded cardboard packaging. Sunday I feel extremely full from eating, Monday I'm still full, but slowly emptying out and feeling a bit cold. Today my hands, especially my fingers, are cold as well as my feet and body. It's 70°F, but I have to wear slippers and a sweater or robe to stay warm. I'm drinking my water and constantly peeing every hour. I am burping every now and again when I move or bend irregularly, but I find it hard to fart, even though it feels as though I should and despite my efforts to. Sunday nights I don't sleep until 1 or 2 in the morning, because I am so full and eat until midnight. As a consequence, I nap much during the following day. I sleep much better throughout the rest of the week since I'm not eating, save Saturday, were I'm giddily awaiting the next morn whence I may feast again. I awake 2-4 times.I have noticed I go out of my way to do things that I normally wouldn't before. For example, I had some clothes hanging on a clothes rack in my closet with a hanger. Normally, I would have removed the clothes and left the hanger, but now, I take the time to remove the hanger, then the clothes, and put the hanger back. More worrisome, perhaps, is my inability to laugh as long, hard, often, or sincerely as before I started losing weight. I haven't felt hungry yet, but soon I know the gnawing will return. The thoughts of stopping my fast haven't manifested yet, but I'm beginning to think about food. Work helps to take my mind off these matters. I'm going to exercise soon. I'll bring another update tomorrow.
>>77365638Someone on /ck/ asked me to post about my day-to-day while I'm fasting, so if you're out there, here it is.
>lose some weight>suddenly my back is giving out and hurting like a mf just sitting especially on my lower spineam i cooked?
I finalized my meal plan1414 kcal121.1 g protein137,2 g crabs28,8 g fat15,0 g fiberI could use some more protein I think...
>>77365643Same. I think it's because the tension isn't there and you can actually feel the repercussions of your previous weight.
>>77365643are you not lifting or exercising? i dont have any issues with my back unless i sit with shit posture on a bad chair
>>77365583good job brothar
>>77365587Thanks anon. >>77365619250ish. Left isn’t even my peak though, I started from 280. Height is 5’8” and I just hit 175 today.>>77365632Body hair makes me look dirty and old.
>>77365643>plank, side plank, glute bridge, superman, bodyweight isometric squat, kneeling hip flexor stretch, psoas stretch, pigeon stretch i do all this shit and my lower back pain is 98% gone and only comes back when i sit all day or miss too many workouts, also walking for 30 minutes with slight incline and decline can help loosen you up a bitmovement is magic
>>77365583
How quickly can you overhaul your fitness if youre skinnyfat? Can I be a completely different person by the end of the year if I do some weights and run almost daily?
>>77365683yes
>>77365583whats the weight before and after?
>>77365721>>77365659
>>77365683thats 6 monthsdo you know how long 6 months is?
>>77365683You can easily go to from skinnyfat to skinny in 6 months.You can go halfway from skinnyfat to semi-builtfat in 6 months.You absolutely cannot go from skinnyfat to skinny-athletic (ottermode) in 6 months.
>>77365683Also running is a meme, does nothing for weight loss, hurts muscle gain, and is highly injury prone unless you took it up early in your life (did all the inevitable beginner injuring in your teens where you can easily recover).
>>77365466Knees are definitely getting destroyed
>>77365772Fatty advice in fatty general, surprise!
>>77365802Back to your containment thread.
>>77365772>running does nothing for weight lossLMFAO ok retard
Fuck I don't know if I can keep doing low carb on a deficit. I have no god damn energy to do anything, any gains I get are gone in like 3 days, I can't go out and enjoy running or biking. The only thing I can do is be a wagie and sit at home. This is a perfect diet for the average office worker, but not someone who is actually active.
>>77365648Unless you are super short, 1414 is way to low even for weight loss, you want a 200-500 calorie deficit for weight loss, more than that makes your body hold on to fat cells longer and eat muscle cells. 25g of protein is 100 calories, assuming you are 2000 maintence calories, you can increase you 1700 calories and add 75 grams of protein.
>>77365865Low carb is dead brother, just make sure carbs are paired with fiber and/or protein, and you'll eat less, plus carbs combo with creatine super well, makes muscles bigger so you look less fat. Bonus, you actually have energy throughout the day, and straight carbs right before workout makes you go five times harder especially weight training.
>>77364540I wanna get dommed by a BBW becuase its more degrading. If its just 2 fat people fucking its not hot its just sad, trying to get buff for the same reason. Can finally bench my bodyweight.
>>77365934Wanting to be Dominated as a man is a sign of low test, you should be able to bench body weight after like two months of training from zero, that is essentially just doing a push up
>>77365948Spoken like a true fatty who's never been in a gym
>>77365950Benching bodyweight is like average gym accomplishment, not major achievement, anyone who trains should be able to bench body weight normally. Each 10 percent after that is achievement, but body weight is baseline in shape. Try doing 5x5's at 80% orm, and you'll be lifting more, especially starting from fat it's easier.
>>77365959You've actually dropped a few clues that most of your knowledge has come from just using an AI tool, not actually putting the work in yourself.
>>77365889It's weird because this diet would be perfect for sitting around in the winter. It's like I always have 40% in the gas tank, and as soon as I press the gas it drops to zero a little bit later and then when I stop it just goes right back to 40%. It's perfect for low intensity endurance work.I'm not giving up just yet, I'm going to try increasing calories without increasing carbs, I think I'm in too much of a deficit.>>77365948Uhh no, bodyweight is not just doing a push up. Your legs support half your weight in a pushup. Have you ever even been inside a gym?
>>77365583awesome work! you look great bro>>77365632he looks better without it, some guys look nicer and more masculine with and some don'the's right that his made him look "dirty" the hair on his arms and hands is good enough imo
>>77365999>Have you ever even been inside a gym?100% he hasn't>You can bench your bw after like 2 month training from zeroImagine some fat cunt benching 300lbs after 2 months
>>77366004There's one fat anon who needs to keep the hair as he gets smaller.You know who I'm talking about.
>>77366011250lbs after two months of consistent gym and only actually doing heavy lifts for the month really, doing low and high rep before that.
>fuck knee up on treadmill>oh well i hit goal weight anyway>stop treadmilling for 2 weeks>start eating maintenance>still losing weight at daft rateAAAAAAAAA HOW DO I TURN OFF MY METABOLISMseriously i think there's something wrong with me because when i start exercising it's like my body burns off fat way faster than it should, it was the same when i was younger too, sometimes i wonder if i have a thyroid issue and just my chronic binge-eating masks it
>>77366054it might be. your constant hunger can also be because of it. go see a doctor.
>>77365053In a similar spot. Went from 210-ish pounds to 150, but now that I'm at a work from home job I've been slacking more often. I'm at 160 lbs now and just need to get back into cooking for myself.
>>77364997Is that relatively hard to do or I am running high risk at the moment? I'm averaging around a gallon or slightly more throughout the whole day when trying this flush. I don't know what the ideal amount is desu.
>>77364540>being able to fit in a plane seat comfortably, any seat for that matter without fear of cracking it or the floorboard>not have (as much) depression>wear clothes that fit besides a black carhartt 3xl and joggers>be able to trash someone without being called fat>get some health and fitness I never had>be able to jump off a small ledge>not scare women when I am in range>reduce any form of sleep apnea that is slowly killing me>cross my legs and bend over without turning red>recover from injuries again>gain confidence at work
>>77366109>cross my legs and bend over without turning redthe flexibility gains from losing weight starting from obese feel so amazing, it's like removing 100 lb weights off all your limbs
>dropped about 3kg in the last month (about 6.5lbs)>belly is still like a bowling ball compared to the rest of meWill it ever tuck in? I feel like I have to tense all the time to make it look like it would if it was naturally flat. The rest of me is starting to look properly thin and show pretty good muscle, but my stomach is like a former roiders and I've never even touched that shit. It's making me really depressed since I don't want to look like some beer belly dad at 29.
Pasta is so calorie dense nigger jesus
welp
>>77366143what happened 2019-2023?
>>77366161>went back to uni>started drinking again>snacking to stay awake to study>generally built up a lot of bad habitsthen covid hit, gyms closed, and shit went nuts
>>77366161>>77366166also i lost my job, broke up with my longterm gf, and had to kick my mom out of my house (hasn't talked to me since)
>>77364920My favorite way to cut, protein is satieting enough that 1000 cals of protein/day feels completely doable, and the weight loss is fast af
>>77366204Protein is really that good for holding off hunger? I bought a shitload of almonds and they seem to be high protein, so I hope it works. They still have moderate calories but at least they're healthy.
>>77366143same anon. hope I’ve finally learned enough for it not to happen again.
"Feeling full" is a retarded thing to strive for when planning meals. Feeling full lasts 30 minutes at most so I don't understand why people think feeling full is such an important thing.
>>77366217Feeling full lasts hours for normal people
>>77366217Feels good.
>>77366143>>77366213
>>77366143>>77366213>>77366244>calories in calories ou-ACK!!!!!!!
it feels so hard for me to cook daily. are there any decent frozen foods or am i just raped
>>77366258All I eat are frozen foods dude. Can't be fucked to cook.
>>77366258it becomes massively easier to lose weight and keep it off if you cook for yourself. far better macros and you can eat more to boot. also good when you have to put the work in to eat since it discourages overeating.
>>77366258I bought a few bags of frozen Edamame. It's really high in protein and you can just have it on its own, so I'm gonna give that a try. You can also get some lentil dishes that you can just heat up too.
>>77366258>vegetablesthis stuff carries. it's good fried in a pan with butter or just microwave it and add salt. canned seasoned black beans are good too.>carbsi just make rice or microwave sweet potatoes.>meatcanned tuna or canned mackerel (in moderation considering mercury) or chicken breast which isn't time-consuming to prepare if all you do is add seasoning at the time of pan-frying iti just eat those things on repeat for cheap healthy dinners that don't take more than 15-20 minutes of time per day to prepareif you want tv dinner type meals "healthy choice protein bowls" are pretty palatable but the portions are super small, not very economical
Getting my dexa in two days and nervous that'll I'll probably have to lose 50 pounds to see my abs. 5ft10in, 201 lbs atm.
>>77364602height?
First full month of OMAD complete
>>77366258>it feels so hard for me to cook daily.Don't cook daily. Batch cook ingredients and assemble them into bowls when it's time to eat. I do 10 boiled eggs at a time, 4 chicken breasts, bag of broccoli, bag of green beans, rice etc.Stir frying frozen vegetables is super easy, nuke the broccoli in a microwave, sautee some diced garlic and ginger in olive oil and then add the broccoli and mix it up. Green bean and carrot mix you can just boil in water for a few minutes and then drain and sprinkle spices on top. Chicken you mix up with cajun spice and olive oil and then let it sit in the fridge and then pan fry it,
are canned veggies not allowed do we only fuck with frozen
>>77366092>Is that relatively hard to doyes. very hard.>I'm averaging around a gallon or slightly more throughout the whole day you're fine
>>77366258>it feels so hard for me to cook daily. are there any decent frozen foods or am i just rapedI just make sous vide chicken breasts in bulk and throw them in the fridge. Then microwave one when I get home from work etc. But yeah there are some decent frozen dinners out there. Healthy choice has some good looking protein ones I saw the other day. Like Kevin's Parmesean Basil Chicken. >Calories: 270>Protein: 34g>Ratio: ~0.126g protein per calorie (exceptionally high)>Total fat: 10g | Saturated fat: ~4–4.5g>Carbs: 10g | Fiber: 2g | Sugars: 5g (no added)I usually judge things based on how much protein I get per 100 calories. And this is 12.59g which is really good for a tv dinner. Anything over 10g is viable as an efficient protein source for a deficit. Chicken breast itself is 19.22g per 100 calories. That level of protein saturation is always going to be best, but you can likely still hit your macros with these kinds of TV dinners.Real Good Foods Chicken Enchiladas is another decent one. 10.6g protein per 100 calories. Most other honorable mentions are 7-8g protein per 100g, so they kind of fall off, but are still potentially viable depending on how hard you're cutting.
>>77366326Based, thank you. I was starting to worry a bit.
>>77366296Giga Chad in recovery here.
BRO i'm fucking plateauing for the 3rd motherfucking week despite eating less and less calories each consecutive week. i need THREE fucking kilos to get rid off to hit my goal, this is driving me fucking nuts fuck this bullshit i'll rather be a fat fuck than worry every second about this shit
>a grandma randomly compliment how I lose my belly fat.>too autistic to thank her properly
>>77366394Probably another week or two before it kicks back in, stay strong bro.
>>77366394It's just water weight then who cares. All of a sudden you'll lose too much and wish you ate more.
>>77366022i dunno who you're talking about
>>77366323idk why wouldn't they be allowed. haven't seen anons talking about this distinction.
>>77366323i only eat fresh >:)
>>77366407>All of a sudden you'll lose too much and wish you ate more.NTA but why? Wouldn't that just reduce the fatty layer and not make you look less muscular?
>fruit stand opens right across the street from my gym>sells all homegrown fruits>georgia peaches, apples, etc.>but most importantly, black diamond watermelonsI buy one of these every week now. Watermelon is truly the ultimate cheat food.
>>77366429>All of a sudden you'll lose too much and wish you ate more.>NTA but why? Wouldn't that just reduce the fatty layer and not make you look less muscular?Well eating at a deficit makes you lose fat, or muscle if you're doing it wrong. But if it's fat, the cells fill up with glycogen, which is basically water. It's a placeholder incase the fat comes back. When the body realizes the fat isn't coming back, it flushes out the water in a "whoosh". And you lose a bunch of scale weight at once. But the entire time, you "stall". But you're not really stalling. You're still losing fat. Actual stalls can happen if the deficit isn't dramatic and your endocrine system is fucked from being in deficit too long or fucking up your leptin by completely abandoning carbs for months on end, etc. But usually it's just this water weight and whoosh mechanic. The fat is still coming off.
>>77366445>the body realizes the fat isn't coming back, it flushes out the water in a "whoosh"Then why did I suddenly gain back a lot of weight? I dropped like 1kg yesterday, and today, I gained back 0.5kg.
>>77366450>Then why did I suddenly gain back a lot of weight?>I dropped like 1kg yesterday, and today, I gained back 0.5kg.You probably ate more carbs than the previous days. Carbs will spike glycogen. Which is what gives body builders a "pump" look. When you're lean, that glycogen goes primarily to your muscles instead. When you're fat, it goes to the fat first, which can make you look more flabby. Either way, it's more water weight. Glycogen is multifaceted. But one mechanic is the wooosh effect.
>>77366453thank, anon.I did eat a pizza that my dad bought yesterday, so that explain it.
>>77366445>>77366453Based, I appreciate the explanation. So essentially when I've been meeting my calorie goals but not seeing any weight loss the next day, it's because I have that glycogen shit in the fatty areas? Or is this more of a thing that happens over weeks? (Like the 3 week stall thing I heard about)
>>77366460>>77366456All good anons. Don't get discouraged by the scale. >Based, I appreciate the explanation. So essentially when I've been meeting my calorie goals but not seeing any weight loss the next day, it's because I have that glycogen shit in the fatty areas? Or is this more of a thing that happens over weeks? (Like the 3 week stall thing I heard about)That's exactly it. Unless you've been in heavy deficit for several months. You've heard of "metabolism slowing down". Some people laugh at that being a thing, but it's true. Your endocrine system can go into starvation mode and slow the fuck down. Thermodynamics remains the same, but your energy levels get rugged. Thus your TDEE is lower, and thus the deficit becomes less impactful to potentially equal to your TDEE thus a legit stall. Best way to avoid that after a long deficit is to do maintenance breaks every 20lbs or so.. or every couple months. Whatever your situation is like. And that means, eat at your TDEE for 2-6 weeks. Like if you're 300lbs, you've got to eat what a 300 lb man would eat to stay at 300lbs. 4000kcal a day, etc or whatever the calculation would be. This sounds bad on face value, like it would take longer to get to your goal weight, but that's incorrect. Doing this keeps your fat burning capacity at 100%, and your cortisol levels low (retain more muscle). Retaining that lean body mass not only will make you look like a chad at goal weight, but it's the furnace for fat burning and speed. Keep protein up, and do some maintenance breaks. Gold.
>>77366471A friend of mine, who is on the fat-loss journey too, is currently stalling right now because of this.His blood sugar was so low that it hit the danger zone because he barely ate any food to reach his desired goal.
Down to 310 from 380+. Started weighing myself at the end of March. Got 130 pounds left to go. Highlight of the week was a woman stopping her car to ask me how much I lost. Then told me I looked good. Really good. WAGMI Anons
>>77366456>>77366460that anon is giving you bullshit info. idk if he's trolling or genuinely believes that glycogen can ever be stored in fat cells.>In humans, glycogen is made and stored primarily in the cells of the liver and skeletal muscle.[4][5] In the liver, glycogen can make up 5–6% of the organ's fresh weight: the liver of an adult, weighing 1.5 kg, can store roughly 100–120 grams of glycogen.[4][6] In skeletal muscle, glycogen is found in a low concentration (1–2% of the muscle mass): the skeletal muscle of an adult weighing 70 kg stores roughly 400 grams of glycogen.[4] Small amounts of glycogen are also found in other tissues and cells, including the kidneys, red blood cells,[7][8][9] white blood cells,[10] and glial cells in the brain.[11] The uterus also stores glycogen during pregnancy to nourish the embryo.[12]https://en.wikipedia.org/wiki/Glycogen
>slept in late because i was exhausted>have a "morning" latte in the early evening>make dinner>eat a chunk of chicken and some brogle>barely over 500 calbuh... sleeping is easy modeonly downside is that i have an hour to get in 70% of my daily water intake goal
>>77365583Excellent progress. Huge difference
>>773662945'8, 23.6 bmiI'm using bmi because most of the time I was untrained, trust the process for the face gains, unless your parents are genuinely ugly then there's very minimal chance you'd turn out ugly*if you're a woman then it's cooked, I've seen so many women that have bad face genetics but men can always power through with just lifting
>>77364593I wish my chin wasn't recessed so I could be a manslut, I mean I still can be with a sliding genioplasty
>>77364593I feel bad for my friend. He lost weight too, but it turned out that he doesn't turn into one of those handsome guy in the end.
>>77366537tell him to looksmax
>>77366568He needs korean-level of surgery to save his face.Honestly, he is better off getting rich and attract through status instead.
>>77364769>>77364940Helps turn daily exercise into a habit, which means it harder for me to blow it off. As a lifelong fatty, blowing off exercise is my natural inclination, posting this helps me stay consistent and accountable to myself.
>>77365089It works, though - and doctors just shrug and accept "calorie restriction" as a beneficial adaptation while criticizing me for attempting to build muscle by hitting the gym and tolerate hypoxia. Most recently one doc flagged my "Fuck it it! YOLO, what if I just leanbulk to 55 kg and see what happens" as literally psychotic.
How much worse is my program if I sub leg press for squats? Long story short, I lost fat from 280 lbs to 180 lbs by lifting and diet but got morbidly depressed due to shit in my life and ballooned back up to 300 lbs. I know I can do it again, but I keep injuring myself when I get back in the gym and try to squat. I'm not even racking much weight, I think I'm just so fat my body is not happy with how deep I have to squat with more current gut/body mechanics. I was going to run the beginner GSLP that gets posted here a lot and sub out squats for leg press for about 3 months then switch to PPL. Sound good?
>>77364517I ate a 2000 calorie cake in about 20 minutes, I still want to eat more cake.
>>77366580That has nothing to do with what I said.
holy shit eggs are disgusting. had few hard boiled ones after months of not having any and i want to puke
>>77366733Wrong. Also, did you cook them right? If they're green on the inside they're overcooked.
>>77366733no eggs are deliciousbaka
>>77366662Seek help
I'm at the part of skinntfat where you're actively and visibly transitioning to lean. I knew I would drop to not overweight, but I'm genuinely surprised I've made it this far.I haven't been lean since I was a middle schooler.
Lost 13lbs in June. Hoping to lose at least 10lbs in July. Not a crazy goal, but we will see
>>77365022Fatty Contest30DaysToShredded196.5lbsDay 3, down 3.7lbs from yesterday, 10.1lbs total. Still definitely water weight but it's good to see the number go down.
>>77366733if you over boil them they do tend to get bitter and sulfur like, try experimenting with lower boil times, something like 9 to 13 minutes,
>>77366537Why? He's still healthier. And he probably feels great about himself. If you're only losing weight/getting in shape for other people you've lost before you even started.
>>77366854That's the problem. He is not a /fit/ autist like you and me who care about feeling healthier.He did it to look good because he got rejected, but he ended up not that attractive anyway.Dude is still starving himself to the point where his blood sugar is dangerously low.
down 20kg after 10 weeks. I had lost 40kg before in the past but got really depressed and put it all back on + more. feeling really good, getting my life back together, taking better care of myself, my hygiene, keeping my house clean, enjoying myself more, being in less pain. today I had to wait 20 minutes for the bus and I could have had the bench to myself but stood the entire 20 minutes just because I can now, standing used to be painful as fuck for me, basic walking was painful. I let my health get too bad and felt like it was too much of a task to even bother trying to fix all the things wrong with me but after having a really bad time on holiday where I spent the last 3 days of my holiday overseas doubled over in the airbnb in pain watching fucking netflix instead of enjoying my holiday I decided enough was enough and I was going to take control of my life once again and true enough, I knew from last time as soon as I started committing to the weight loss all my other problems would just disappear. still a huge fat fuck but at least I can see a light at the end of the tunnel for me.
so my A1C went from 9.2 last year to 5.3 latest blood test which puts me in remission.
I'm Normal BMI now but I'm realizing I have anywhere from 15 to 30 more pounds to loseF U C K Well, I got through the first 115 pounds so...
>>77366733hard boiled eggs are ass, scrambled is peak consumption
>( have likely fractured my clutch foot hooning my MX-5 to keep my mind off food.Watch your serum calcium AND parathyroid hormone levels. Calcium can be deceptively normal if your body is compensating for low dietary calcium intake by pillaging bone to maintain calcium levels.
>>77366733You want them somwhere between medium and hard boiled, and have them with a decent hot sauce like cholula.
Any anons cut 40% of their maintenance for several months straight? How sustainable was it if you're moderately active?
>>77364517Made myself a spread for after exercise, is this any good nutritionally? Thought it was reasonable enough calorie and nutrition wise
>>77367036i mean some fiber wouldn't hurt, im just saying
Forgive me /fat/ for I have sinned I bought Zero Sugar lemon sodie, that I will while watching footie later
>>77367036Too many carbs.
I'm so tired, /fit/. 7.5lbs til goal weight. I'll probably wanna lose 5 more lbs later.Having to do enough cardio to maintain a 1000+ calorie deficit while eating 1500-1800 calories in your mid 30s is exhausting. Not even physically exhausting, mentally. I don't have time for shit, my entire life is these last 7.5lbs. I'm only able to endure because I know I can stop all cardio for a bit, lift, and have time for hobbies like gaming again later this month.
>>77367039>>77367045How fix? Off the top of my head i could swap out the grapes for raspberries or something but i'm new as fuck to not eating like a retard. Any other tips to get fibre in would be nice too
>>77367059Salami, cheese, olives, pickles. Maybe add some macadamia nuts or walnuts.Get rid of the grapes and those cracker looking things.
>>77365882Well I'm 180 cm, 102 kg correntlyI knew I was doing low but thankfully I only did this for like a 2 weeksGuess back to calculating where to get 300 more calorie and 75 g protein
>>77367036are those church crackers
>>77367076>>77367101They're rice crackers for what it's worth, not inclined to give them up unless there's a good cracker alternative or they're turbo-ass for you. Definitely gonna swap out the grapes for fruit with more fibre, trying to stay low calorie so I don't think nuts are an option (Again, I am a new retard to not eating like shit)
>>77367122Way too much carbs. If you want crackers buy or make keto crackers.Olives and dill pickles (no sugar) are a better alternative to sugary fruits.
How do you guys season egg whites? I tried doing 2 whole eggs and 300ml of egg whites with only salt and black pepper and tasted really bland, also the texture threw me off.
>>77367130Little bit of ketchup, it adds minimal calories honestly.
I'm researching GLP1s and it's so fucking blackpilling. Maybe these doctors are industry shills but to read how they consider obesity a "chronic condition" that requires "chronic treatment" is fucking depressing.
>>77367130>egg whitesLMAO. I can never believe these low-fat dieters are for real.Worst possible diet ever.
>>77367139It's only a chronic condition for carb eaters.
So close to my first goal, and then I have to lose another 50 pounds.
Started a cut and weighed in first thing in the mornings. Then today I was 0.2 lbs heavier than yesterday.June 27 175.2 lbs (starting weight)June 28 172.8June 29 170.6June 30 168.4July 1 168.6 <----WTF ???I ate exactly the same and have exercised each day. How can it go up?
>>77367147high fat diet means maxed out cholesteroleven peter attia who was "the" keto guy dumped it
>>77367139statistics about regain are depressing but i do think it's better to not have your head in the sand about it or think "i know better so it won't happen to me" and so onpersonally speaking, a years-long era of maintaining a healthy weight ended for me when a bunch of negative life shit came crashing down on me suddenly and i stopped caring about the direction of my life in many aspects. so in the absence of an active desire to maintain any sort of good habits, i easily slipped back into deeper-rooted habits of never exercising and making food choices to maximize pleasure rather than health.i think if you can really internalize healthy habits to the point that you're not even really thinking about them, then it's not remotely like every day at a healthy weight is like a protracted torturous battle against the desire to eat junk or overeat. but if you're like me, mental health issues or major life upsets that test your resolve in your good habits across the board will definitely also cause you to risk slipping back into old habits that lead to fatness, like it's always lurking in the background as your default way of existing unless you're going out of your way to impose some structure in your life to help you avoid it.for me this is round 2, so i'm hoping awareness of this going forward will help me not ever have a round 3. my attitude last time was definitely more like "ok i'm thin now, time to forget about the whole idea of myself as a 'fat person'" and i think that made me more vulnerable to regain.
>>77367128Wouldn't I explicitly want some carbohydrates after exercise- Oh >>77367147You're trying to keto pill me aren't you.
>>77367162People with higher cholesterol live longer.
>>77367182There's no benefit to eating carbs for exercise.
>>77367139there is some research of a glp-1 off ramping via a surgical procedure called "Duodenal mucosal resurfacing" which seems less invasive than outright gasric bypass , they are still running human trials but its looking promising with the first trial showing the non placebo group msinting 80 % of their weight loss after discontinuing
well I found out the hard way that I should not be cooking Brussels sprouts everyday .
>>77367211BAAAAAAAAAAAAARP
what is the opinion on Eritrit + Stevia to replace sugarI dont really trust things with weird names
>>77366023From a total newbie, no. That's not going to happen.You sound like the kind of person who went into a gym and got fed up after 2 weeks when you saw no results and gave upStrength training isn't a liner path, yes a 100kg guy should lift more than a 70kg guy after a few months of regular work but it isn't as simple as 1:1. Will Tennyson's last video is proof enough of that where he had the worlds strongest man come on and the guy couldn't do a single pull up.This kind of bullshit is what stops people from wanting to go to the gym, so many unrealistic expectations that puts people off from dumbasses who have no idea what they're talking about.
>>77367220I work in a large warehouse so the gas not much of a problem , the issue was that the cooking fumes coated my apartment with an intense sulfur residue to the point it started attracting flies, I had to wipe everything down .
>>77367224my litmus for non sugar sweetners is for me to consume a portion and then gauge if I feel compelled to keep eating it , if it produces a compulsion to keep eating i stay away from it, erythritol at least in the things I been putting it in doesn't seem to cause this for me so I keep using , things sweetened with malitol for instance causes the same sort of carb like compulsion to keep eating so I stay away from anything with it.
>>77367148Giwtwm
>2200 caloriesit's over
>>77367144Eating no fat is bad, but low volume is bad too.When I make eggs, I like to use 3 normal eggs and 3 egg whites. I get plenty of fat, more protein, and more volume.
>>77364517how do you cook konjac so it doesn't taste like raw worms?
>>77367152Sodium or potassium depletion after a prolonged deficit can make your body retain water. Use an app like Happy Scale which uses smoothing algorithms to track moving average.
>>77367152you should not be weighing yourself that rapidly
>>77367294That's not how you use the word rapidly. You mean frequently.
>>77367297You shouldn't reply that speedy
>>77367302You mean speedily.
>>773671520.2lbs is 3.2 ounces. It's also 0.1% of your weightThat is almost certainly within the margin of error for your scale.Even if it's legit, it could also be anything from you drank more water and pissed the same, drank the same water and pissed less, shit a little less water, retained some water due to more sodium, etc.You can weigh yourself daily but you should only look at weekly trends at the most. That will give you a better idea of progress instead of worrying about 3 ounces on a daily basis.tldr don't worry about it
>>77367263Stop eating so fucking much and clock at least 15,000 steps a day.Also I had to learn that two pints if Ben and Jerry's does not qualify as a "cheat meal"
>>77366487Nice! Keep going!>>77366758Same boat.>>77366781You can do it.>>77366868I know that feel.>>77367029Just gotta do it.>>77367058Soon.I woke up after a good, long sleep and I went to the bathroom to pee for about a minute before I weighed myself. Everytime I pee, it's really foamy, but only In the morning, and after I exercise, is it the darkest. I didn't exercise yesterday, but I will today. I also took out my food that I'm going to cook Sunday. I'm starting to feel hungry and my stomach rumbles at random times, but it's not constant like it was in the beginning. Usually, if I wait enough, I just go bathroom instead. Speaking of, I took three more craps yesterday. Second and fourth were small, but the third was big; not as big as Sunday's, but still quite a bit.
>>77367288>Sodium or potassium depletionThanks. That would make sense since I cut down on salt.>>77367294>rapidlyDo you mean first thing in the morning?
>>77364703Eat an entire head of lettuce with every meal
>>77367311Makes sense. Thanks.
>>77365198Yes they are vanity sized usually by 2in & full of stretch fabrics. Also non-stretch pants will stretch out too.
>>77367325>>77367311>>77367152also just noticed you only reported even numbers. if that's all your scale reports (mine does the same, despite being digital) then it could also be>yesterday your weight was 168.49lbs, which is less than 168.5 so it rounds down to 168.4>today your weight is 168.5lbs, which rounds up to 168.6>you "gained" 0.01lbs, which is 0.16 ounces or 4.5 gramsand all the other stuff about margin of error, random fluctuations in how much you ate/retained are still true
I know Almods are good because good fat and "hormones"but I'm 34, do I even care for hormones anymore
>>77364703snack on raw arugula
>>77367335True. The scale is in increments of 0.2 lbs.
>>77364517What's the consensus on using rowing machines to lose weight? I'm 53 BMI (6'1 400 lb) and my form sucks on the rowing machine because I can't fit my feet on the pedestals for example, my legs are too large. But I still enjoy it and I can go up to 10m before I start getting really shaky.TLDR main post mentions lifting weights to maintain strength while losing weight but I've got a rowing machine. Is that fine?
>>77367342i buy pic related>satisfies my crunch cravings which would otherwise be done by chips>more filling than chips>comes in smaller container (6oz) than chips which always seem to be 8oz bags or party/family size>has better micros>about the same price
>>77367367That wasnt my question, I have my own and I eat it.
I feel like I'm either stalled or losing progress, no improvement whatsoever, muscles don't really seem to be getting bigger either. I get about 700-1000 calories a day, 200lbs, I'm on keto so meat, eggs, vegetables, basically I try to get as much protein as possible. 2 or 4 days UL split if it matters.Should I just accept that I'm losing/maintaining muscle and bulk after hitting my goal or try to up protein and gain muscle & lose fat at the same time?
>>77367365Better than not working out, just be consistent and keep good form
>>77367397How long has the stall been?
>>77367397try different workout variants, like lower weight and increase reps
I dont know how, But I think I fuck up the Pec DeckWhile doing it I feel my triceps burning but barely my chestShould most of the pressure be on my ChestOr my Triceps are just too week and thats why I feel the pain and burn more in it.I cant be fucking it up. This is looks like the most basic work out
>>77367411I've basically had no improvement the entire time I've been going to the gym, I started going around March. I've lifted before so it's not like I'm new, but I was powerfat before.>>77367427I do 5-8 reps per set and usually do them until failure if it's safe to fail them, should I do 8-12 for everything?
i don't think i'm gonna make it, bros
>>77367520You can do it brother
>>77364634I eat the same thing every day>730am 20g collagen peptides 30g whey protein with water>10am 8 eggs with picante sauce>1230 pork steak or pork chops with picante sauce> 7pm another porkchop or 5 eggs with picante sauce> before bed 20g collagen peptides and 30g whey protein with water>take l-citruline zinc and magnesium for big cumloads and drink only water or black coffeewent from 325 to 265 by doing this, no extra exercise or anything else, if I'm feeling frisky ill eat beef instead of pork but otherwise I feel absolutely outstanding. Quite literally bursting with energy throughout the day.
I went to the all you can eat buffet ad way overate. I will now NOT wallow in self-pity because if was a temporary lap in willpower. I stuck with my deficit for months now. Tomorrow is another day and I will NOT allow perfect to stop me from being better.
>>77367397700-1000 calories seem a bit low anon, you might be fucking your metabolism by eating that little hence your body has adapted to survive on that low calorie diet and it's slowing your body without you realizing it. I would re-analyze your calorie count and adjust it following the TDEE -500 and not going for such an aggresive cut.
>lost 30 pounds last year doing keto + fasting>trying to bulk now and hitting the gym 4x a week>can't gain weight >dont want to eat absolute dogshit
>>77367601how are you lifting?If you can lift any given weight more than 6 or 7 times you're stamina training, not bulking imho.
>>77367367>crunch cravingsu are a woman, go eat slop miss piggy
>>77367316Thanks broham
>>77364703Add protein to your diet. I'm doing a low carb high protein diet and jesus fuck I have to force myself to eat. My apetite is almost completely gone and if I don't time my meals then I end up going too long without eating and even then I don't really feel it. I could probably just slip right into fasting at any time if I wanted. >>77367367Where in the world does a can of almonds cost the same as a bag of chips? They are almost 4x as expensive here.
>>77366208Try just one day of a mostly protein diet. Lean meat, maybe some whey. It's incredibly satiating. I'd say 1000 calories of protein is easily as satiating as 2500 cals of mixed macros.
>>77366417I figured you were the anon that collects photos, was gonna say that one of your crushes definitely should keep the body hair.
>>77367281Imagine eating that shit jfl
>>77367268i managed to keep them at 2200. now i'll try to stay under 500 calories for tomorrow.
>>77366905>>77366920nice
how exactly do I lift weightsI've pick whatever workout lift I can't name then do it 10 times on whatever weight makes my muscles shaky by about the 7th rep, then repeat three times for a total of 30Today I did this pull-down machine with a leg lift thing connected to it. Did 10 reps pull-down, then 10 reps leg-lifts, alternated until 30 of eachI did a few of these (squats, curls, the aforementioned machine) and it took me like 15-20m and I was exhausted. Did a bike ride after and looked like a Biggest Loser going at 2 miles an hour because I was so tired. How do people spend an hour to 3-4 hours in a gym?
>>77364540AI porn chatbots gave me lowkey AI psychosis and feeling like a demigod so I wanted to get into the same shape as my fantasy self
>>77367761You body is adaptive, you have to build up to it gradually.
>>77364540nope , purely practical i want to lose weight because im obese diabetic and dont want to die, that it.
>>77367139it is a difficult problem medically, most evidence points to set point being a thing so the entire premise requires you to fight back against homeostasis for a very long time.
>>77367761A workout should be around an hour or an hour 15 max for a more experienced lifter. Beginners can get away with 45 minutes. You don't need volume as a beginner, but you should be doing quality exercises with your time. Do free weight compounds with a barbell, find a beginner routine with set and rep ranges between like 3x5 or 3x8.
>>77367166>a years-long era of maintaining a healthy weightwas that after a previous era of heavy weight?
>>77366490Glycogen gets stored in your muscles and liver first. Once those tanks are full, any extra carbs you eat get turned into fat and stored in fat cells. That process is why people can eat pizza or a big carb meal one night and see the scale jump several pounds the next morning. Most of that quick weight gain is actually water that comes along with the glycogen being stored, not pure fat. But the point still stands, once your storage is full the excess does start going to fat.https://pubmed.ncbi.nlm.nih.gov/3165600
Niggas I’m fat as shiettt
>>77364634Total today:Coffee 2 cups + 4 oz milk + 4 tsp sugar Bran Flakes 2 cups + 8 oz milk4 Fried Jumbo Eggs w/0.5 tsp butterLondon broil 13.73 oz
>>77367793yeah, i was overweight all through childhood and as a teenager. then i lost a bunch of weight when i was 17 and maintained until i was about 21 and then regained it all and then some. so a vastly greater percentage of my life has been spent fat than otherwise.makes me wonder if regain rates are any lower for people who first became fat in adulthood rather than being forged in the flames of a grease fire at birth
>>77364540I love her and want to feel worthy of her love but I can't feel that way when I clearly don't love myself.
>>77364540Some 4chan post talked about how "fat people are wrong" in basically every way you could apply. I thought about it a lot. They're unattractive, their opinions are wrong, they are considered more deserving of their misfortune, and you are fighting an uphill battle with any kind of likability.
>want to lose weight with bad metabolism>to lose weight, I have to gain muscle to improve metabolism>but to gain muscle, I have to eat enough protein>but bad metabolism makes me full before reaching protein macro goal, meaning I don't gain muscle and thus don't lose weightguess I have to work out more
>just ate four sugar free popsicles
If you guys ever ate pizza, was it better/more important to make it a thin crust, or light cheese?
>>77367598>700-1000 calories seems a bit low anonYeah probably but I'm getting close to my goal weight so I kind of just want to plow through, consequences be damned.
>>77364540I wanted to lose weight to make it easier to ride motorcycles. Still can't afford a motorcycle or the training though, maybe next year :(.
>>77367435I doubt its noobie gains hiding your weight loss then. You're 100% overeating if you haven't lost any weight in ~4 months on a 1000cal/day diet.
>>77367988I've lost a good deal of weight, I haven't progressed in my lifts is my concern. I still SBD the same as when I started going again.
>>77367734oh no loli'm not that person
I did the calculations and I should be burning 2800-3200 calories everydayI eat 1600-1800 caloriesYet I'm stagnating, stopped losing weight at friday and just stay at this 102.4 - 102.6 kg everyday Whats the science here, Where does all that extra energy go then?I refuse to believe I gain muscle the same rate as I lose fatI knew about the plateaus but, where does the extra energy go?
>>77367945I occasionally order pizza and then make it my OMAD, and I've lost weight doing that fine. If I order a regular medium that's around 1.8-2k calories and if I order a larger/cheesier 2.5-3k cal pizza I eat half as OMAD over two days.I never get thin crust but I do avoid eating crust and dab the pizza a bit to remove extra grease calories. So it's a "cheat" meal that psychologically feels like indulging, but the worst case scenario is basically a maintenance day while splitting a bigger pizza over two days is still a deficit. As long as you don't go full retard binge mode, you can still lose weight while not eating very clean even if it's not that best of habits.
>>77368068>stay at this 102.4 - 102.6 kg everydayliterally in the same boat. i don't know what's with this cursed fucking range but i've been plateauing for 3 weeks here and can't break into double digits while fasting and being in huge deficit. shit is frustrating as fuck
>trying to cut>coworkers bring donuts to the office i ate like 3000 calories today bros
>>77368194>>77368194>>77368194>>77368194
>>773676476oz can costs $4.99 but they're almost always on sale for $3.50 or less
>>77368068Science is one end of your equation is incorrect. You're either wrong in your calculations of how many calories that you're burning or you're wrong in your calculations of how many calories you're consuming. Its one or the other.
