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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 210 this morning and I expect to be at 220 by tonight. I've lost 110 lbs and have 50 more pounds to go for my goal weight of 160.

I would post a link to /ck/ about what I've been eating and cooking, but they banned me when I started my thread.

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>>77373674

>>77375638
kek what did they ban you for? give me tips how do you fast for a week also pls

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>weigh myself this morning
>308
>Blow out biggest train of shit from my ass ever
>check scale
>298

my resting heart rate is now down to 55 wtf

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>>77375646
So I opened with this image and the line
>Fine day, Sunday. In my opinion, best day of the week. Why is that anon?

Mind you, I've been doing this for last two months, posting my cooking, ingredients, and recipe, but wait until someone responds to the thread and then post afterwards. The bitch of it is, someone on there asked me to make a thread chronicling my everyday a week before I started using that image and line, but it wouldn't have been cooking related, so I opted to make a thread on Sundays instead. This was the funniest thing I could find and think of about Sundays that I read before on a /tv/ thread, so I used it. If you guys want, I can post my food in here instead.

I drink about 20-30 oz of water ever hour that I'm up when I'm not fasting. I have a remote job, so thankfully I'm not having to drive or move as much while I'm up. I exercise or try to on Tuesdays, Thursdays, and Saturdays. The biggest thing is trying to find something to occupy your time to drive away the thoughts of hunger and food, plus eat enough on Sundays so you can basically skip Monday and most of Tuesday. You really have to watch out for the random thoughts of food and drink that crop up when you least expect them. For instance, I was driving one day and bought groceries for Sunday. I had a Diet Arnold Palmer on my passenger seat and was thinking, "Man, I'm thirsty, I need something to drink. I should open this up real quick." The thirst by itself wasn't bad, but it was coupled with the fact I wanted to drink the Arnold Palmer. And the food thoughts never really go away, they just subside until they flare up again.

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>>77375635
Never forget to avoid carbs /fat/.

Is there much point in losing weight if I don't got a chin? I'll still be an ugly incel fuck, just not fat

>>77375682
jannies are fucking retards. i asked last thread if you gave up since i didn't see you post earlier. i fast on sundays and been lurking the threads you made which was comfy.
i dont really struggle with cravings or anything like that and do weekly 96 hour fasts and drink up to 3L of water daily, but if i try to go longer i get the shakes and feel sick. i'd really like to do maybe 2 week long fasts but it feels impossible.

>>77375690
strive to be an ugly incel with a healthy body rather than obese. even if you will still be ugly as fuck you would have already beaten a large percentage of the population who are ugly AND fat.

processed meats scare me. deli turkey/chicken sandwiches are critical to my diet

>>77375638
>but they banned me when I started my thread.
because you were talking about cooking. a noobish mistake.

>>77375658
nice

>>77375646
Fasting gets easier the longer you do it. I am currently on day 7 of a fast. My previous best was 5 days.

>>77375769
i know but for some reason anything longer than 4 days for me and i feel sick like throwing up and get all shaky

>>77375635
reposting until it is added to the OP
/fat/bros, i think Vitamin D supplementation actually reduces hunger. i'm very deficient in it and us fatties are most likely deficient too because the fat we have steals it.
i've been easily maintaining less than 1500 calories for the past month when i started taking Vitamin D.
the HUNGER i've been suffering from for months is gone even on a high carb low protein diet. i've averaged 166g carbs, 47g protein, and 63g fat in the past month.
please add this to the OP. this is a piss easy way to help with hunger.

hunger associated with Vitamin D deficiency
>Appetite disturbances were significantly associated with increased odds of Vitamin D deficiency, even after controlling for depression and other confounders. However, due to the cross-sectional design, causality cannot be inferred. Prospective studies are needed to clarify this association's directionality and underlying mechanisms.
https://www.sciencedirect.com/science/article/abs/pii/S1499404625002660

Vitamin D helping in weight loss
>After using vit D supplementation for 6 weeks, WT (weight), WC (waist circumference), and body mass index (BMI) were decreased significantly and serum vit D increased significantly compared to control group
https://pmc.ncbi.nlm.nih.gov/articles/PMC6071442/

us fatties having lower vitamin D
>High prevalence of vitamin D (VD) deficiency in obese subjects is a well-documented finding, most probably due to volumetric dilution into the greater volumes of fat, serum, liver, and muscle, even though other mechanisms could not completely be excluded, as they may contribute concurrently
https://pmc.ncbi.nlm.nih.gov/articles/PMC6780345/

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>>77375718
Yeah, sorry about that. I'm not gonna post my food anymore. Well, nah, fuck'em, I'll try again next week. Damn. I don't quite get the shakes, but I do get whoozy if I'm squatting to pick something up or bending over and get up too quickly. I always have to remember to go slow and breath extra. I get really cold, especially my hands and feet.

I'll skip the bits and post the main course.
Barbeque Ribs
Chicken wings(buffalo and bbq)
Broccoli

I seasoned the ribs and chicken with Himalayan pink salt, black pepper, garlic powder, paprika, cumin, cayenne pepper, liquid smoke, and crushed red pepper. I also added hot honey, black truffle olive oil.
I did the same with the broccoli, except substituted the hot honey, black truffle olive oil, paprika, cumin, cayenne pepper, liquid smoke, and crushed red pepper with sage, oregano, and Spanish extra virgin olive oil.
I baked the chicken wings at 400°F for an hour, added the bbq and buffalo sauce, and finished cooking for a half hour.
I then baked the ribs at 225°F for 3 hours, though it needed longer. I added the bbq sauce and cooked them for an extra 40 minutes, but that was a bit too long and they became a bit tough.
I baked the broccoli at 225°F at the same time as the ribs for the last 40 minutes, but that wasn't long enough, so I left them in for another 15 at 400°F.
I also ate some homemade pistachio pudding filled homemade empanada, carrot cake cookie(an old woman gave these to me after I told her about my fasting and she was concerned), slice of nickelodeon's Teenage Mutant Ninja Turtles: Mutant Mayhem Supreme Pizza(a fourth of the pizza is a slice to me), glass of (milk, orange juice, apple juice), can of Olipop cherry coke, can of raspberry ryl iced tea, bottle of Oak Creek Blonde Barrel Aged root beer, can of a zero sugar Barq's root beer, and can of a zero sugar Cherry coke.

The blonde root beer is one of the three best root beers I've ever drank in my life.

>>77375762
lmao
>the more you know.jpg

>>77375635
I am so totally fine with exercising more. Fine with doing it for hours at a time.
I do not want to fucking eat less though. I love eating, and I'm a hungry guy. Can I just fucking move more without dieting and get the same effects?

Eating a burger with keto bread and sugar-free ketchup is a strange experience.

Texture-wise, it still feels like eating a burger. But because my body has spent years expecting a carb spike from something like this, the experience feels noticeably different.

For once, there’s no compulsion to keep eating. I’m just sitting here, staring at a half-eaten burger, which is kind of interesting.

The bun isn’t that bad. It’s a little bland, but it mostly tastes like white bread, just less sugary. It’s not outright disgusting. The real difference is that the usual follow-up urge to keep eating just isn’t there.

>>77375823
If you've been active all these time with your current diet and you're still fat i don't think adding more movement would change a lot, there's still gonna have to be some caloric cut
Don't have to be a lot though i think if you're really active, just start with things like no dessert, no sugar snack, less oil, less fried food, etc.

>>77375769
>Fasting gets easier the longer you do it.
eh i think its more accurate to say that the worst part of an extended fast is the first 2 to 3 days with the unpleasantness leveling out

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>>77375828
My favourite keto bun is just chaffles. But yeah without the carbs you can actually be satiated pretty easily.

Just 20 more pounds till I reach my second goal. Like 1 and a half months more I guess.

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i think i finally found a way to use my weaknesses as an advantage.

ive always had bad anxiety. for a long time alcohol and smoking was the centre of my life for a long time, going out and partying or drinking alone if need be was pretty much all that mattered in life to me, but i quit alcohol and smoking cold turkey and never once looked back because they started giving me real serious side effects and my anxiety kicked in and i just had no desire to endure the effects because they really triggered my anxiety

ive been sober/drug free for 3 years now, just like that, with , even though it was a huge part of my existence, that i was literally compulsively attacked to

since then though ive still struggled with food though. but it think that has changed. ive been getitng wild drops in blood sugar which have started causing full on panic in me,a nd now that ive educated myself on the subject, i simply cannot look at carbs and sugar the same way again today someone bought me one of my favourite chocolate bars and im almost getting anxious at the very thought of eating it and the thought of spiking my bloodsugar, so now my diet has pretty radically changed and it feels much more effortless and sustainable than before

its a double edged sword though, because really digging into the calorie deficits, or exercising hard on a calorie deficit are also making me nervous. but ive still maintained a defecit regardless.

my hope is that with some conscious effort a healthier diet will now stick just like it did for alcohol and smoking. it seems to be sticking well so far.

>>77375690
Just grow out a beard and chin fraud.

>>77375823
do whatever works for you, but don't guess, track the calories that you are eating and spending doing exercise, and make sure that you are at a deficit. for the vast majority of people eating less would be way easier.

>>77375794
Wouldn't any nutritional deficiency cause hunger? It seems reasonable to expect that your body will try to get you to eat more if you are missing some essential nutrients, just to try to get more of what you are missing?

>>77375794
if you are at a large deficit, you should be taking a multi-vitamin anyway, and that should cover all your vitamin D needs.

>>77375638
happy sunday mr.dursley... i'm sorry they banned you

Fatty Contest
Cordial
101kg

>>77375915
3 years sober/drug-free is massive, anon. Don’t downplay that. If you managed to cut out alcohol and smoking after they were such a huge part of your life, you’ve already proven you can make serious changes and stick to them.

>>77375690
diabetes sucks
thats why

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>omad
>1700kcal + 170kcal from protein shake daily
>at least 150g of protein daily
>3 days of walking + 3 days of resistance training weekly
>losing 1kg weekly
it's working for me bros, it's been 2 months although i recently started exercising. i lost 10 kilos. way more to go but i will probably reach 80 kilos in a year.

how many here are doing fat loss purely for health reasons

>>77375952
why do people recommend specific stuff over multivitamins anyways? like i see people recommending zinc and vitamin D and stuff like that and i dont get why you wouldnt just take a multi instead of paying for individual vitamins

>>77376124
Me, I was told I would die in my 30s if I didn't make a change.

>>77376124
khhv incel almost 30, it's over for me already. i'm suffering from shortness of breath and i want to fix that. i don't want to increase my lifespan tho i hope i die before getting too old. but it would probably be nice if i die as a fit person.

why do people recommend newbies to start working out and dieting at the same time immediately, wouldn't it be better for someone to work a month or two getting their diet solid and then adding the gym on after so you don't do too much at once and quit both?

>>77376127
Multivitamins have tiny amounts of vitamins and they're meant for old fucking sedentary people that don't do anything physical.

A multivitamin isn't going to replace all the zinc you lose from jacking off 4 times a day. It's not going to give you the real required vitamin D dose of 10,000 IU.

>>77376173
Yes.
My doctor even told me that because I was such a turbo fat (400+) that starting the gym before getting under 300 could be incredibly dangerous for my joints.

>>77376173
No they'll lose muscle

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@grok how many calories are in a 4.25 pound chicken alfredo tray from costco

>>77376179
i feel like the benefit of having a better established foundation for beginning to exercise is better than whatever muscle you might lose over the course of a couple of months since it means they're less likely to quit once they start, but I could very much be wrong

>>77376173
People don't have the discipline to do things gradually, usually they'll go all into something before losing interest and moving on. Working out gives immediate results that give motivation. Dieting takes forever to yield any visible results.

>>77376183
its literally the exact opposite dieting is much quicker than working out. working out just makes you sore and feel like shit for a few hours, then takes months to see progress. you could start losing pounds in a few days by fasting.

>>77376124
why else would you lose weight/get in shape if not for your health?

>>77376185
It depends on how fat you are. Skinny fat people will see an immediate improvement in their arm, chest and leg definition.

You only feel like shit because you're cutting too many calories. Working out while on a normal diet feels good afterwards.

Bros, what foods should I totally avoid if I want my fatass to lose some weight?

>>77376252
fried foods

>>77376252
I've replaced ice-cream and candy with a&w zero.

>>77376252
sugar , cut out sugar,
even if you have no intention of losing weight sugar is something that you benefit from cutting out.

>>77376261
What are the benefits besides losing weight?

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Man I have not worked out for 2-3 years gained 20kgs, now I am back in the gym crazy thing is my strenght has not really gone down, maybe bulking retards are on to something...
that being said my cardio is completly fucked.
prolly will take me at least 5-6 month to get back.....

>>77376271
cutting down inflammation, avoiding tooth damage, better liver health

>>77376289
>inflammation
This kinda sounds like a buzzword, explain pls

>>77376290
Excess added sugar can contribute to metabolic stress by repeatedly overloading glucose and liver-fat metabolism. That stress can increase oxidative and inflammatory signaling, and those signals can make liver, muscle, and fat cells less responsive to insulin.

>>77376308
Oh interesting, I was thinking more of brain inflammation but I guess that's good too

Why do I have bradycardia so much now? Yesterday my resting heart rate was 39 bpm. Since then I test intermittently and I can be anywhere from 40-50. I jog on the treadmill but I wouldn't consider myself a highly conditioned athlete lol.

>>77376252
get lots of protein, lots of veggies, and a smaller portion of whole carbs

you want to avoid sugar refined carbs like the plague because your body rapidly digests them into glucose causing a big spike, and the big spike means a big crash, and the big crash is going to literally FORCE you to feel hungry if not full on intense cravings for more garbage food. big spike also means more insulin in your blood, and insulin is literally a fat storage hormone

one of the reasons you want protein is because its very filling and healthy more or less, and its also important for helping maintain your muscle mass as you lose weight


perhaps the biggest pro tip will also be to go for a light walk directly after every meal

muscle tissue pulls glucose out of your blood without insulin, so some light exercise after a meal with blunt your blood sugar spike and also reduce the need for insulin in your system. since glucose is going right to your muscles, less insulin is produced, and less glucose is stored via insulin

we aren't talking about a big workout or anything, literally just a casual stroll for 10-15 minutes is fine. possibly one of the best health decisions you can make. that being said some light compound exercises like squats are great because they really activate big arrays of muscles to pull in glucose.

as far as work outs go though, as mentioned earlier its really important to preserve your muscle tissue when you're in a calorie deficit so you really want to do some strength training if you can because it plus the protein will keep your muscles intact

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>>77376177
>real required vitamin D dose of 10,000 IU
can I get a citation on this

>>77375823
You can't outpace a shitty diet no matter how hard you go.

If you're eating 6000kcals of pizza, cookies, and hamburgers no amount of exercise is going to solve the issue.

>>77376271
there a wide array of reasons
aside from the calorie factor sugar is absorbed into your blood very rapidly, and causes a huge release of a hormne called insulin. insulin is a fat storage cell that will store this glucose as fat, so yes it is good fto avoid for losing wirght.

thats just the start though

when you get these sharp peaks from sugar and refined carbs regularly you develop whats called insulin resistance. your body is releasing insuline all the time, and your cells become less responsive to the signal over time, so your body doubles down and just pumps out more and more insulin. eventually it kicks in and you have so much insulin in your blood that your blood sugar levels drop violently, which is called reactive hypglycemia

if your blood sugars go catastrophically low, you can lose consciousness and literally die


Eventually, the overworked pancreas becomes exhausted from producing so much and cannot produce enough insulin to keep up, causing excess glucose to accumulate in the bloodstream and leading to Type 2 diabetes.

>>77375823
>and I'm a hungry guy

you arent a "hungry guy", your blood sugar is roller coaster-ing up and down, and your gut microbiome is populated with shitty bacteria that literally signals your brain through the vagus nerve to influence your mind.

just take control brother. stabilize your blood sugar so the dips dont leave you craving, and starve out and replace the bad bacteria that literally manipulates you into feeding them

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kill me
end my life
put me out of my misery

>>77376349
>insulin is a fat storage cell
*hormone

>>77376344
bullshit, but you have to do real athlete gangster shit to burn that much

Whos the most handsome poster of the gen

Genuinely getting tired of this shit. 3rd week in huge deficit to break through to my current target, literally no progress to show for it and only feel like shit eating next to nothing.

>>77376442
You are.

>>77376446
you lifting, or doing sports ?

>>77376519
No not all just eating at 1k+ deficit.

>>77376538
try going to the gym 3 times a week

>>77375635
im still fat as shit, like 39-40% BMI. but i am starting to feel a bit of muscle underneath, it feels firmer. been doing shitty resistance training with dumbells and cables. i dont have a program yet, just doing squats, rack pulls, leg curls primarily. and lat pulldowns, lateral raises, and incline bench dumbell press, i also hang from an assistance pullup bar for decompression.

My TDEE is like 3300. So I have been trying to eat between 1800-3100 cals of clean food. sometimes i don't get enough but i force myself to consume 180g protein. i eat lean meat; chicken, turkey, beef, and fill the rest with broccoli, cheddar, and avocado, i add tomato sauce for potassium. i eat one resistance starch for gut health. a sourdough bread, rice or potato. i weigh and measure foods and log it to myfitnesspal.

cooking is a challenge because i share a kitchen with father and sister. they're constantly in the way and sometimes eat my food. I bought oranges today and they're already half gone. They get mad that i don't share groceries, and have to cook for myself. i sometimes buy cold things like canned chicken meat or rotisserie chicken to skip cooking. they don't understand how close to death i am. i definitely have some undiagnosed sleep apnea and was getting worse with health issues. the more i explain it they get bored of trying to understand and do the "just go to a doctor"

sleep is the next hurdle currently. but ive been doing decent, trying to get at least 6hours. usually i get interrupted by family or random anxiety terror. i also have to pee quite a bit at night, despite eating clean and seemingly dropping fat. the choking at night has dropped a bit, i am sure there's still some apnea, but it has become less pronounced.

finance is the 3rd challenge, my credit card debt is growing from emergencies. i get paid decent, but I need a plan to spend on food ingredients, and i need money for protein sources.

and thats my report for the week.

>>77376342
Harvard Medical School recommends 600IU for everyone up to 70yo and 800IU for over 70yo. No idea what that anons source is but it sure as shit isn't any of the health related sites I looked at.

https://www.health.harvard.edu/diet-and-nutrition/taking-too-much-vitamin-d-can-cloud-its-benefits-and-create-health-risks

>>77376552
My point being is that in the last 3 weeks I've been in over 20k deficit yet the scale hasn't moved one bit.

>>77376567
ye just sayin when I just go full couch poatato moe I also have trouble losing weight because my body gets more efficient, if you go to the gym you burn extra calories and you will burn extra calories in the future because your body will use energy to repair/build muscle

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>>77375949
>Wouldn't any nutritional deficiency cause hunger?
idk. maybe.
>It seems reasonable to expect that your body will try to get you to eat more if you are missing some essential nutrients, just to try to get more of what you are missing?
pic
>>77375952
idk. vitamins and supplements might be cheap in the west but in my shithole, they're quite expensive because of taxes.

>>77376442
there are many chads

>>77376442
boston

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birthday weekend is over
surprisingly i ate less than i assumed i would. ate "whatever i wanted" but wanted less/felt satisfied very quickly

3rd 1460 kcal (sushi + croissant)
4th 1841 kcal (croissant + wing stop + strawberry cake slice)
5th 1262 kcal (wing stop again + mango mousse dessert)

nothing too crazy, i don't regret it either i'm satisfied with what i had. i don't normally eat fastfood or much processed food really anyway but i can say wing stop's lemon pepper chicken is so delicious. i do wish i'd gotten to have 3~4 bites of a pizza though.
looking forward to eating clean and regimented again tomorrow

>>77376124
I started lifting due to a sudden debilitating back pain
It only lasted for a week but it left me bedridden all throughout, it traumatized me so much i just felt like i should get this body in order

Any one else not seeing much improvement at the gym?
I get that you won't see much muscle growth on a cut, but I expected more from "nooby gains".
I've been stuck at a 70kg bench for 4 months now. My other lifts have also stagnated.

i'm at my maintenance calories and weight, how much will a cheat day - basically eating whatever the fuck i want for an entire day affect my weight if i do it say one day a month? will i undo all my hard work for the month?

>>77376557
>cooking is a challenge because i share a kitchen with father and sister. they're constantly in the way and sometimes eat my food. I bought oranges today and they're already half gone.


back when i still lived with my family had this sort of situation so started eating even healthier , making the kinds of foods they wouldn't eat .
the quinoa i would make would remain untouched when i got back from work

>>77376718
In my experience a really bad cheat meal can set you back an entire week even if all calories added up still add to a deficit.
Don't ask me how that physically works but it does.

If you're gonna cheat, do it in moderation.

>>77376718
>cheat day
generally not a good idea,
cheating in general just reinforces the addiction to food so its not something I recommend, the days after a cheat are just fucking awful and hard to maintain as your body now starts sending you signals even more strongly for you to keep eating like you just did yesterday,
I mean if you HAVE to cheat it should be like one meal , one sitting not an entire day.

>gained 4 lbs in one day

So this is the price I have to pay for eating salty foods

>>77376718
Cheat days are not something I'd recommend. While I'm generally not a fan of negative reinforcement I tend to take pride and a sense of superiority in the fact that I don't do cheat days.
People end up ordering some goyslop, eat half of it and end up with feelings of guilt, then you wonder "well, I'm gonna do better tomorrow but throwing it away would be a waste so I'll just finish it today", it fucks up shit for the following days, will be incredibly demotivating and doesn't really advance a healthier relationship with eating patterns.
The inconsistencies of water retention are already annoying enough.

Fatty Contest
LargeAndInCharge
118.5kg
185cm

Fatty contest
Jiggleking
197.8 lb

>>77376715
have you tried taking one or two weeks off ? you could just do cardio instead of lifting, maybe your body just need a week or two to properly recover and repair

Weight lifting really makes you hungry. I had a binge last night but luckily I only had stuff like salami and fruits at home. And nuts. Yeah, are them by the handful. Fuck.
I'm wondering if I should reduce my deficit for a while. I had a 1k deficit for the past three months and maybe I should just do 750 for a while while my body gets used to building muscle again.

finally got my doctors appointment today for my arthritis shit going on. apparently the meds im gonna get will help me a lot and i can get back to working out a bit

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>used to be stuck at the same weight when I was younger
>ended up gaining weight since then
>decided to lose weight to get below the old weight I was stuck at
>plateau exactly at the old weight
Time for the hard part

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>65°F
>rainy
>go to gym
>it's SHOCKINGLY pretty empty
>didn't have to wait on a single machine
>even managed to get a mile walk in between sets before going back to lifting
If only it fucking stayed this empty like this. This shit would be paradise. FUCK.

>>77376907
i do this but its fine, it takes years to get back to fat ass status, and then i lose it again
>>77376935
i would go to planet fitness around midnight to 3 am and it was always empty af, was god tier before covid and then they changed to close after 9

>>77376559
The chosen people made a 'mistake' when the original daily reccomendations for vitamin D were made, they moved a decimal point and reported a value 10x less than what you need.

https://www.grassrootshealth.net/blog/iom-miscalculated-rda-vitamin-d/

Fatty Contest
Duckman
105,4kg
182cm

Fatty Contest
BetterNateThanLever
191.8 lbs

Stuffed my ass on the 4th.

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>>77376252
Zero carb.

>>77376991
Please don't tell me that's actually your source... bro.

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>>77376446
Sounds like you destroyed your metabolism with calorie restriction.

Try unlimited calorie zero carb.

>>77377111
The source quotes a real source. That's just what I found from googling.

https://www.mdpi.com/2072-6643/6/10/4472

https://www.mdpi.com/2072-6643/7/3/1688

>While the 3875 IU intake value needed to achieve at least 20 ng/mL (50 nmol/L) in 97.5% of the population is lower than the estimate of Veugelers and Ekwaru, it should be noted first that, as Veugelers and Ekwaru had stated, both estimates are roughly an order of magnitude higher than the published IOM value.

You all got yidded.

Me and my gf could both lose weigh. I've lifted before and am getting back into lifting/boxing but she's just running/walking. We live 90min apart so I can't workout with her during the week. She wants to get back into swimming though, how can I encourage her? I wanna get her from a dress size 14 to like a 10. She has big booba though.

>>77376186
Yeah why else would anyone not want to be a fat blob. Boggles the mind.

I ate only spinach eggs and pork and quit drinking soda, in a week I lost 1.2kg, is that good?

>>77377149

That's just water weight from emptying out your glycogen stores.

I am sick so i am going to eat some mega sloppa

>>77376186
Because chicks dig muscles.