>Who is /fat/ for?For undignified doughnut devourers 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: >>77390408
>>77392395
A small win for today.What tracking app do you use? I'm thinking about getting Yazio since it's only around €7 a year, but I don't like how it reminds me so much of Duolingo.
How the hell do I know how many calories food bought to cook at home has? Or if I order something from a restaurant
What are your go-to foods for keeping calories low when you’re out of the house all day?I need ideas for healthy filling foods that will keep me from snacking on chocolate and cheezits
>>77394614The humble cucumber.
>>77394588>1.2k cals a dayWhy
>go to sleep thinking about how i want to go to the gym when i wake up>wake up>literally would rather kill myself than get up to go to the gymhow do people defeat this demon
>>77394619Unironically by jerking off and taking a cold shower. It resets my brain and gets me willing to move on with the day.
>>77394622>jerk off and take a cold shower at 6ameither youre waking up super early or you dont have to be at work by 8am
>>77394629I do have to be work by 8am.I get up at 6am, jerk it, hop in the shower, have breakfast, then leave.My advantage here is I live only 3 miles away from work so I just walk there and get there with time to spare.
>>77394614Skyr and protein puddings, but that only works if you have access to a fridge at your workplace.>>77394618It's the recommended considering my TDEE with a goal of losing 2kgs (4.4lbs) per month. Is it too high or too low? >>77394572I have no idea if those are supposed to be good or bad numbers but doing something is always better than nothing. Keep it up, anon!
the weekends ruin my progress always
>>77394654makes sense, its like a 25 minute drive for me to work/gymalso if im just starting out, would doing something like C25K be better than trying to start a LP program? i feel like the barrier of entry for just jogging on a treadmill is a lot lower than having to learn a bunch of different workouts as a fatty and looking silly in front of others
>>77394588>no fat>no protein>mostly carbs...
>>77394668Are you a foid or 5'1
>>77394609This is why the chicken, broccoli and rice diet became a meme. The only way to really track is to reduce the number of ingredients.
i always fall short here, what could i be working into my diet that would help that is also calorically low?swiss chard seems to be good but i cannot readily find it
why yes, i do add 1/4TSPN of potassium chloride to my protein shakes. how did you know?
>>77394781Chicken and rice became a meme because the low-fat diet got shilled by government, big pharma, and big sugar.
>>77394609it gets tricky to track the more ingredients. i stopped making big slow cooked stews because the meat falls apart and becomes too hard to track with the liquid/veggies/sauce/etc. now whenever i cook, i make the meat by itself and add the vegetables separately on the side
>>77394609You don't. It's just estimation.Even worse you have no idea how much energy your body uses. It can vary wildly depending on your diet strategy. Pic related.The most successful diet is unrestricted calorie low-carb.
I'm finally below 200lbs after peaking at 215 earlier this year
Would it be bad to only eat one chicken thigh, an egg and a potato tomorrow? I feel like I have no actual need to eat since I have so much fat on my body. And it kinda feels like my body is lowering my appetite or something. I just don't want to go into starvation mode, if that's even a thing
How often do you guys have cheat meals? I haven't had a cheat meal in 6 weeks, not sure how much longer I can hold out fellas
>>77394936Congrats, bro!Don't stop.
>>77394588Waistline. it's only downside is it doesn't show you graphs per month. just the most recent week, month, 3 months, or year.
>>77394941>potatoYes that is bad because it is carbs.One chicken thigh and one egg are fine. Or just fast.
>>77394614i just keep drinking zero soda while out. if i have to eat out with friends, i prefer grilled chicken but any chicken will do. the shitty thing about fastfoods is the fries. potatoes become suoer calorie dense if fried.
>>77394614Protein shakes are my go-to. They're roughly about 200 calories and can be 30g or so of protein.
>>77394941>And it kinda feels like my body is lowering my appetite or somethingThis is a sign your metabolism is shutting down because your body thinks it's starving. It's better to eat more until your apetite comes back and then exercise you'll burn more calories because the majority of your calorie burn comes from your resting metabolism.>>77394952This guy is fucking retarded. Eat some carbs and use that energy to go do cardio.
Is it true that sleeping after eating will store fat and fuck up your weight loss or is that just a myth?
>>77394986>eat carbs>do cardio>stay fatThank you carb merchant.
Here lately after every workout all I want to do is eat a pound of ice cold diced pineapple.
>>77394992Keto worked great for Jack Scalfani (do not Google him, just take my word for it).
>>77394998did jack have another stroke?
>>77394998>>77395001>eat carbs>be fat>have multiple strokesSomeone should have warned him about carbs.
>>77395001https://jakatak69.com/index.php/The_strokesHe's at 5 now. Don't know which was the last you saw but now he has a limp and paralyzed vocal cords.
>>77395003Jack was doing keto and avoiding carbs for a long time actually, which is what may have led to one of the strokes.
>>77395006No he wasn't and no it didn't. Anyway you're obese and you eat carbs.Stay angry and fat carb boy.
why do people say high body fat% people need to lift weights to not lose muscle? isn't the entire thing that your body will naturally burn extra fat before touching muscle?
>>77395008>No he wasn't and no it didn't. Oh yes, and yes. Jack was all in on keto/low carb for years and a large portion of his channel is making keto and low carb meals.
>>77395010No, the body will go for your muscle more over going for the fat. There's more protein and nutrients in muscle than there is in fat, so the body goes for the muscle first for that reason.
>>77394998no need to be disingenuous. there's a right and a wrong way to do things and jack does pretty much everything wrong, keto being no exceptioneating as much grass fed beef as you want until you are full isn't going to kill you. making some kind of """keto""" monstrosity using shitty processed ground meat, pounds of american cheese and """keto""" bread/sauces will.
>>77395008have you never watched his channel? he was always doing meme diets like keto and carnivore
>>77395015wouldnt people who lose a bunch of weight just be basically bones with fat on top then?
>>77395014nta but isn't it more likely jack got a stroke from being obese and sedentary rather than eating too little carbs/too much fat?
>>77395015so if i'm in a deficit and cutting how to prevent muscle loss? just smash as much protein as possible?
>>77395020Your body eats both and tries to balance things, but will go for muscle more than fat. Ever wondered why Ozempic people look like ghouls? It's because a lot of the muscle that also keeps things in place was eaten away with the fat.
>>77395024people taking ozempic to speed run fat loss never had any muscle to begin with
>>77395023>just smash as much protein as possible?Bingo, but within reason. Too much protein can also cause weight gain.
>>77395010Your body can only burn fat if you have low insulin. People who eat carbs while restricting calories lose a lot of muscle.Fasting and/or ketogenic diets preserve muscle the best because they lower insulin enough to allow fat burning.
>>77395014>>77395019He eats carbs.
>>77395028yeah im too stupid to track carbs ill just go to the gym
>>77395023Protein can be eaten in unlimited quantities.>>77395026This guy is lying. Hypercaloric protein diets cause no gain in body fat.
>>77394771not him but i'm a manlet too. 5'7". my TDEE is 1850 so the math checks out.
>>77395033You don't have to track carbs you just eat unlimited meat, eggs, and aged cheese.Gives better results than people who log calorie estimates in their gay little food diaries.
>>77395032Yeah, now, after he'd already had 5 strokes. All his keto videos were from before his 4th stroke.
>>77395032>>77395039>Yeah, now, after he'd already had 5 strokesmy guess is after #5 he just gave up entirely on his health and decided to eat whatever he wants until #6jack is genuinely a medical miracle at this point
carbs should be restricted if not removed completely if your goal is only weight loss and you are/have mostly sedentary. a brisk walk every day still means you are sedentary btw.if your goal is re-composition and you go to the gym then carbs are good, but not essential especially in the early stages. they become necessary when your lifts start to plateau
>>77395044Carbs are useless for physical activity. Video related is a guy who eats zero carb.
>>77395039>eat vegetarian>have 5 strokesVegetables are dangerous.
>>77395068>29 veggie videos from almost 20 years ago vs 160 keto videos from the last 5 yearsFascinating that he managed two massive strokes in that time frame vs his minor ones he many years ago.
please don't reply to the ketoschizo he's really really fucking annoying and i don't want to have to see him spamming pictures of whatever other old men he's obsessed with on tiktok for the millionth time...
>>77395081Can I keep Jack posting at least? I won't reply to the schizo anymore but I find Jack really funny.
>>77395081He says the same things over and over like a bot day in and day out, just filter him. Ez.
>>77395085i thought he was going to cut himself for a moment there
>>77395092Come to think of it, I don't think Jack has even cut his finger in a video before.
>>77395081Weight loss was already solved hundreds of years ago when the first diet book was published. No need for new stuff. This isn't a social media site where you need new content for the algorithms.
>>77395094>>77395085it seems on purpose to farm comments
>>77395081just keep asking him to post a pic that isn't over 4 years old
>>77395108>he thinks Jack is just kidding aroundJack really is just that stupid.
>>77395110i don't want to see a pic of the old fag regardless if he's obese or emaciated. either way it would just prompt him to spam pics of guys he jorks it to like always.
>see thread suddenly got fast>keto schizo is here to spread misinformationOh that makes sense
Baking some bread right now Dutch oven style.Guys... older women are complimenting me and women seem to be looking at me more. And I still have 20 pounds to go. Im going to make it
>>77395057if all i was doing was a set of deadlifts then sure i could get away with it fine on keto but i'm doing 5 days 60-90 minutes per session. carbs are just good at keeping me going and avoiding fatigueketo worked really well for the weight loss and initial recomp but i was just getting too tired without carbs
>>77395010Muscle takes energy to maintain, if you're not using your muscles and go into starvation mode then your body will try and shed them as fast as possible. Even if you aren't starving a week of lying in bed watching TV will melt your muscles. Intense cardio will melt your muscles. Prolonged low intensity cardio will melt your muscles. Pretty much everything you do that doesn't involve pushing and pulling heavy weights will cause you to lose muscle.>>77395023Eating protein isn't going to do shit, you have to work out. And while you're in a deficit you can't really get stronger, you'll just be maintaining what you already have.
>>77395138Carbs are no benefit to athleticism especially when you're not competing for first place in the olympics.They just make you fat and hungry.Do whatever you want but don't lie to yourself. Carbs aren't helping your weight or fitness goals. You're eating carbs because you like to eat carbs despite their negative effect.
>>77395142Muscle is all about hormones.
>>77395137>good guy on his way to being a good fit guy that makes homemade bread dutch oven styleyou're going to make it my friendin fact that sounds like a dreampost loaf when ur done pls
>>77395142i am working out>And while you're in a deficit you can't really get stronger, you'll just be maintaining what you already have.complete and utter bullshit. i've gained significant muscle mass whilst losing weight over the course of a year, in a heavy deficit
>>77395110
r8 my day of eatingbreakfast>black coffee>3 eggs - 257cal>2 slices vintage cheddar - 210callunch>baked chicken thighs - 417cal>cottage cheese - 150calpre-gym>overnight rolled oats - 308cal>WPI vanilla - 115cal>protein peanut butter - 168cal>greek yogurt - 143caldinner>chicken thighs again - 417cal>red lentils - 152cal>spinach - 88cal2396cal just under my 2400 target (probably just over considering i may have used too much dry spices on the chicken). 93g carbs, 100g fat and 265g protein
>>77395144You can't run or bike or do any kind of real cardio without carbs. I have enough personal experience with this to know that keto and metatarian diets are bullshit.>>77395147Not everyone is black. The rest of us have to lift.>>77395150Then you must be really fat. Once you're in the skinnyfat stage you can't build anything without being near surplus.
>>77395153Kek it's always the shirtless one or the black t-shirt one, literally no other photo.
>>77395165this is around 10 months of a deficit, 2150 calories a day plus a gym routine.keto too. i've been 2650 calories for the past 2 months but the scales haven't changed, so i'm going down to 2400 to cut a little bit before the end of the year
>>77395165You can be #1 in the world on the concept 2 rower on a zero carb diet.You're fat and you are addicted to carbs.
>>77395153Fake, that's the wrong post number retard.
>>77395174It's the image used in this image comparison: >>77395008
>>77395167Keep seething doughboy.
>>77395178>video from 4 years ago
>>77395169In what world is 2150 a deficit? I'm 6ft tall and that would be surplus for me. Yeah you're in a deficit compared to your fat ass diet before, but that is suplus for normal people or maintenance for some one who exercises.
>>77395182Yeah maintaining weight loss for 4 years is pretty impressive.CICO believers regain all their weight within 2 years.
>>77395185>Yeah maintaining weight loss for 4 years is pretty impressive.Posting old videos isn't exactly proof of maintaining, it's the polar opposite.
>>77395184i'm 6'2". TDEE is somewhere around 2600-2800 sedentary, ~2800 with my gym routine. which is why the scales didn't change at 2650 because i was likely slowly recomping.
>>77395178>still unable to post a recent video or photoYou got fat again then huh?
>>77394615I been doing carrot and celery, and pickles.>>77394668Have a fridge, wtf is protein pudding?>>77394960Sounds glorious. You buy them or make them?
>>77395187oops i meant 2400-2600 sedentary
>>77395190>Sounds glorious. You buy them or make them?Usually I buy them since they're pretty abundant in stores and prominently label their protein content. I also have some protein powder to do up my own but the pre-made ones are easy for just buying off the shelf while I'm out somewhere.
>>77395162How are your kidneys doing?
>>77395193last health checkup doctor noticed some strain on the kidneys which he attributed to high protein intake and elevated creatine from supplement. i drink a ton of water
>>77395187>>77395191I have a really hard time believing sedentary is that high and 2150 is still not that much of a deficit. These guys are talking about doing stupid shit like <1000 per day.
>>77395200i dont know how else to explain a 40kg drop in 10 months. keto? maybe. i did it along with what i worked out to be a deficit so which is more responsible for the weight loss i can't say. if i didn't workout i'd just be skinnyfat
>>77395200Idk I am 182 cm and 104 kg, work out 3 times a week and currently eating 1500 calories.Sometimes it is rough but I want to hit 80kg before the end of the year.Eating over 1500 feels like snailpace progress...
the funniest thing abt those "proof" pictures is that the paper is so poorly photoshopped it loops back around to being hilariousi wonder if he can't tell how bad it looks bc of being older or smthor maybe it's an elaborate shitpost...
If I stop eating like shit and exercise will my hairline come back?
>fast for 7 days>217lbs to 21l0lbs>eat 3,000 calories, minimal carbs>fast for another 7 days>209lbs What the FUCK is this bullshit? This is genuinely impossible I'm this close to just saying fuck this retarded weight loss shit.
>>77395200
>>77395036>my TDEE is 1850are you sure that's not your BMR?
>>77395249my BMR is like 1480 or something
>>77395220if you take Fin, maybe.
>don't find my potbelly as disgusting after unsucking and staring at it for weeks for motivation>think it might have shrunk a bit>it is actually bigger by 2 inches
>last week, counter says I've lost half a kilo since the start of the month>breddy nice>feel even better this week>go on counter>half a kilo gained since the start of the monthI know weight can stagnate or fluctuate, but it's demoralizing. I'll try to walk a bit more just in case.
>>77395010dieting as a fat and not working out will make you go completely sedentary. you'll double down on sitting around, laying in bed being a fatty to make up for not eating enough. it's just what happens naturally when you're on a calorie deficit.your body won't touch your muscle if it's not actually starving i.e has fat, that's just a meme perpetuated by retards, it will however let the muscle you do have get weaker due to not being used, which is a shame because that also drops your bmr. if you're sedentary your muscles would eventually bottom out at being somewhat weaker than normal since hormones guarantee a minimum amount of muscle.it's actually really hard to hurt yourself or fuck up eat less, exercise more, so just eat less and exercise more. the difficulty directly scales with your effort as with your rate of weight loss. there are tricks to make it easier but that's all fat loss boils down to.
>>77395224your fat cells will back fill lost calories with water until the cell itself can properly shrink to an appropriate size
>>77395010It's still better to lift weights during fat loss, especially in regions where you have more muscle since the body will have to send more nutrients to maintain it.In short, if you don't want to do leg day because you've been fat for a long time and have big legs 4u then you should hit the legs harder.
>>77395220fatties normally have really low test because of the fat. getting thin and healthy will shoot your test up.if anything your hair line will be visited by the norwood reaper.start actual medical hair regrowth treatments.
accidentally at 66 kcal over my daily allotment because of some almonds i had at midnight yesterdayrealistically should i do something to burn 66 cal off before midnight tonightor is it not that big of a deal and I'm overthinking it
>>7739530166cal is so small that it doesn't matter. You could just walk around for about 15 minutes if it really bothers you that much.
you're overthinking it
>>77395301i think its good that you worry but its fine, just make sure it doesnt happen again, because then it will go up to 100kcal, 150kcal.. 500kcal and you make no more progress
How are my NYErs faring?I'm currently sitting at 85kg for 182 cm - started the year at 112kg. I've been going back to the gym since December 2025 so I'm pretty much there. Aiming for 80kg as my final goal.
>>77395287How long does that take? A week, two?
>>77395337NTA but I stalled for about 3 weeks straight recently before starting to see another drop. I've seen other posts say it can take 6 weeks in some cases. What's important is to not give up just because the scales are telling you nothings changed.
>>77394992if you have high blood pressure your kidney is busted, which is not far fetched for fatties. Just that you don't really know until you need dialysisstop being fucking retarded and shilling slow suicide for fatties if your eGFR is <50 and you end up diong keto it's bye bye kidney and ur fucked for good yeah you can easily lose few pounds by doing keto but you will also need dialysis before you turn 45if you are healthy it's different but fatties arent healthy in the first place
>>77395341>it can take 6 weeksJesus Christ. It's incredibly hard to keep going if the scale doesn't change. I've set myself a challenge to fast for most of July and see if I can get under 200lbs but it doesn't seem like I'll get closer than 206 at best with some luck if I stall for even 2 weeks now.
>>77395272>weigh less than i did 15 years ago>try on old shirts>can't wear them because my gut is bigger than it was back then
Today, I fast.
>>77395224How many normal days of eating did you have between fasting periods?The weight you lost from the first fast wasn't all fat. It was water and digestive mass still in your guts.Just one day of eating isn't enough to replenish that. In all likelihood, you only lost about 1-2lbs of fat for both 7 day periods >>77395287>your fat cells will back fill lost calories with waterThat's absolute bullshit.
i'm so hungry but hunger is fat leaving the body. i shall persist!
is there point in building up muscles while losing fat, does it even happeni've been doing 100 squats 100 crunches daily and to lose weight 6-12 mile walks. I'm aiming to lose 40 pounds. How hard should I lift weights in the fat loss period?
>>77395384>How many normal days of eating did you have between fasting periods?Since the end of June/start of July I did a 4 day fast, 1 day of eating, 3 day fast, 1 day of eating, 7 day fast which was the big drop, 1 day of eating and now the second 7 day fast. All eating days were just under 3,500 calories at best. I know some most have to have been water weight, but still I would expect more from barely eating the past 3 weeks. Should I do longer eating days between the fasts? I want to finish at least 2 more 7 days of fasting.
>>77395392is there point to fast longer than 72 hours? I read there's not much benefit besides kcal deficti to it and i dont think starvation theme is something anyone should pursue, least of all men.
>>77395395supposedly some more esoteric health benefits like autophagy don't start for real until 3 days in.
>>77395389>is there point in building up muscles while losing fatto not become like this >>77391199 >does it even happenyes. you'll look like this >>77395169 instead.>100 squats 100 crunchesgenerally, you'll want to stick to 6-12 rep range. pick a harder variant instead of cranking up the volume.have you tried hanging leg/knee raises? ab roller? pistol squats? split squats?you'll want to add exercises for your upper body and arms too. get adjustable dumbbells, an adjustable bench, and a pull up bar. maybe some resistance bands too.you'll want to feel the targeted muscle(s) contract each rep instead of just moving from A to B. do them slow. take 2 seconds to go up and 3 seconds to go down.>How hard should I lift weights in the fat loss period?as hard as you can manage.
>>77395389do things that let you progressively load the weightie incline crunches with a plate and bar squats. do some bench presses and curls. lat pull downs and something for your hammies and you've nailed the big aesthetic muscle groupswalking is fine and all but weight loss is all about what you eat. you cannot outrun a shitty diet
>>77395401im bit too shy to do gym training since im fatty fat mcfatty so im just doing that shit at homemaybe when i'm at healthy weight ill do gym ill get a gym membership but that's end of the year talkany good guides for home gym shit?
>>77395415NTA but I'm like you so I got adjustable dumbbells, a few kettlebells, a bar with some weights and a bench+rack. I also have a yoga mat for calisthenics so I don't explode my knees. Sounds expensive but the bench and rack were like 200 bucks and the rest was from shit like Dollar Store and low budget gym shops you can get that shit anywere for a few bucks. Pretty much any program will give results but if you're sedentary keep in mind your tendons might not be ready for the heavy shit. I had to do months of isometrics in order to get up to speed.
>>77395415Things you can cheap out on:Adjustable dumbbellsRackBenchKettlebellsMatsStuff you shouldn't cheap out on:BarStuff I wish you could cheap out on, but can be difficult to:Weight (look for used)
I had one carb refeed day and gained 3lbs of water and I'm just now recovering. I expect this + last week's fat loss to show through sometime this week though.
>>77395415imo, you don't need a rack or a bar. almost everything can be done with dumbbells especially for a beginner.
>>77395451DB+calisthenics are probably enough for a newb
>same weight>2cm off my thigh>3mm off my gut skinfold wagmi
>>77395415just go to the gym, after you been 1-2 times you will realize that nobody gives a shit, and if you are shy just go early or late when all the normies are gone.
losing weight and getting stronger, starting to see the veins on my arms again.... feels good to be back in the gym frens, hope i can hit my goal of sub 80kgs until end of the year
>>77395415Just go to the gym. nobody cares. and if they do, so what? It's not like we're asking you to go swimming and take your t-shirt off. I started out with a home gym, but I like machines more.
Pretty sure I blew out my calories for the day bros. I was sitting at about 600 until dinner and ate a shitload of spicy chicken, bread and milk. It must've easily been 1000 calories at minimum. I'm so fucked.
>>77395415when i see fatties at the gym the only thing i think is "good for them for making the effort, love to see it"
Age 36, 5'10 and 150lbs Still have a belly, maybe 18-19%bf is my guess?Well I'm ending my cut and recomping, I get 15k steps a day normally and calcs say to eat around 2700-2800 cals for maintenance. Seems a bit high, is 2500 a safe bet to keep slowly losing fat via recomp?
>>77395186>>77395189This photo is recent: >>77395153 >>77395008You're obese because you don't listen to people who made it.
>>77395273That's just CICO destroying your metabolism and causing weight regain. It never works long term.
>>77395564And yet your first reply to people saying the photos were old was a video from over 4 years ago kek.
>>77395387Diets that leave you hungry don't work long term. You need to do a diet that is satiating like low-carb.
>>77395570He said I only post two photos so I showed a video I had posted.I am lean. My haters are fat. You are fat.If you ever want to make it like me you need to stop eating carbs. If you want to be a hater enjoy eating carbs and being fat like the rest of the haters.
i don't own a scale, if i just want one i can step on and get an accurate number can i just grab any scale i find or is there anything i should look for?
>>77395569It always works you dumb nigger. Especially because carbs cause water retention which isn't fat gain. Do us a favor and kill yourself
>>77395595CICO never works. It causes temporary drops in weight followed by weight regain due to metabolic slowdown.Teaching people about CICO is what caused the obesity epidemic because it is so ineffective everyone lost their natural ability to control their weight.Historically people thought sugar and starch were fattening.
somehow the keto fag returned.....
How did i reverse my early onset grey hair by dropping 60 lbs
>>77395578Now send a hairline pic with a timestamp
https://www.youtube.com/watch?v=v9tUPqYF6LU
>>77395607>If I can't eat like normal person that means no-one canit's just simple thermodynamics, food is the fuel and if you tank too much you end up bloated like anything and anyone else
>>77395057It's a literal trt boomer so it means nothing
>>77395305i ended up doing moderate pilates and some basic strength for an hour, thank you anon.>>77395306yeah :(>>77395311no worries there my "goal" daily is 1300 but i average 800~1000 daily.
>>77395035>Protein can be eaten in unlimited quantities.certainly not if your goal is to lose weight
>>77395677Unlimited protein is the most effective way to lose weight.Calorie restriction is the least effective.
>>77395677He's full of shit. cico denying, carb gaslighting and keto shilling should be an instant ban
Fuckk man im just 36lbs away from being in the 200s. Hopefully I can get there by november
Thought I was the fattest dude in my apartment (519lb) until a 6'7 800lb guy came waddling out of the elevator.
>>77395770Talking shit about other fat people ain't gonna make ur man titties smaller brother
>>77395035>Protein can be eaten in unlimited quantitiesif you don't mind your kidneys getting clogged
>>77395773 ain't talking shit I'm just baffled his existence somehow evaded me for a year kek
>>77395774Protein is good for your kidneys.
>>77395688Post a picture of your hairline with a timestamp
>>77395770>6'7 800lbIf white he is an aryan beast
>>77395670Shawn Baker is natty. Besides that there are no carbs in testosterone.
>go on keto diet to lose weight>unlimited calories>0 carbs>6 months later>14lbs heavier>hairline started receding>eyesight worsened
>>77395851All weightloss requires a calorie defecit, no exceptions, ketofags think they can overcome thermodynamics because they stopped eating bread but that’s just not how it works. Whenever you hear a keto guy talk about “unlimited” calories just ask them how much they eat on a typical day, the answer is not much. Keto is just CICO with extra steps, carbs are high in calories, keto cuts carbs, and like magic this causes weightloss…because they’re fucking eating less. If you want to lose weight just stop eating as much, that’s it. I do 1500 a day (which is plenty) just stick with that and I promise you’ll lose weight. Once you get down to your target weight you can start trying to do the fancy TDEE shit but until that point your top priority should he weight loss.
>tfw under 80kilosStill some kilos have to go, since I'm a manletI did 17k steps today. Man I hate the summer. Can't it be autumn or spring all year?
>>77395897Used to be me until I said fuck it and started wearing oversized acid washed ts out. Jfl even though those shirts are for hot dudes and not hamplanets idgaf
>>77395897>Can't it be autumn or spring all year?Normalfags LOVE summer, I genuinely think you have to be a retard to to love summer, imagine being balls sweaty 5 mins after you leave home and ENJOYING it
>>77394609Simplify and stick to a small rotation of foods you've already calculated. Eating a bunch of random slop is gonna make things hard.
>>77395896Low-carb eating more calories has better results than low-fat eating fewer calories. Pic related.
>>77395903If you ever get lean you will notice that your body can regulate your temperature a lot easier.
>>77394992>Unlimited CaloriesWhy would you even say this?
>>77395986Because there's ~9 studies showing unlimited calorie lowcarb works best.
Fatty ContestHealthy2026269
>>77395986He's not subtle in his trolling.
>>77395979>>77395992killing yourself is the fastest way to lose weight, you should try
>20 mins rowing machine on highest resistance>20 mins cross trainer (cant run due to knee injury)>10 minutes weighted ropes>48 sit ups (4 sets of 12) with 5 jack-knifes between each set>weekly alternation between 1000 and 1400 daily calorie diet with a focus on protein rich foods and supplementspic related being my current body and the jacked crackhead look being the body i want by christmas.the workout is something i made up and i've been doing for two weeks now.i feel like i lost more weight as a teenager by literally just not eating than i do as a adult that is intense dieting and working out for a hour each day :(but i will persist, i feel fat as fuck lately.
Spend 7 hours on the elliptical machine at 24 Hour Fitness. Machine estimate about 550 burnt each hour. I fucking hate how inconsistent these estimates are.
>>77396004What's it like being half the man you used to be?
>>77396010I've been lean for years now.Good luck with your food diary doughboy.
>>77395982>If you ever get lean you will notice that your body can regulate your temperature a lot easier.Or you know summer could just not exist
>>77396028Post your hairline ketosissy
>>77396032My hairline has nothing to do with this.
>>77394992>why does a guy who was clearly obese class 3 or higher have a giant hanging gut with loose skinWe shall never know
>>77396037>was
>keto is so indisputably the best weight loss diet that we are discussing hair in a weight loss threadLol.Keto regrows hair, anyway. It's a nutritionally superior diet.
Carnivore (which is ketogenic) also reverses hair loss. Probably because animal-based diets are the best nutrition possible.https://medium.com/@carvedoutofstone/carnivore-diet-review-5e6d3b15715eRemember to eat meat and avoid carbs, /fat/ friends!
Meanwhile Dr Greger on the right is a high-carb vegan who is well respected in the vegan community. Looks like all those carbs didn't help his hair.
>>77396014it seems that you are doing mostly cardio, you need to lift to build muscle
>>77396038You really struck a nerve, baldy is having a melty rn
>>77395979That’s not what that study said at all, both groups were calorie restricted. The only thing the study definitively proves is a high protein diet is good for weight loss, which…no shit?
>>77396049i want a lean body foremost.im not to bothered about bulking muscle, i just want to do enough resistance excercise to make sure im not burning any muscle i have underneath as apposed to my fat.
>>77396042>Keto regrows hair, anyway. It's a nutritionally superior diet.So why can't you post your hairline?
>>77396065>implying he can read a study
>>77396093Same reason anytime someone asks him to post body he posts pictures from months/years ago, its not him in the pictures.
>>77396102Do you think he's a dedicated troll or an actual schizo?
>>77396105Oh he's certainly just trolling, he probably isn't even on a keto diet or dieting at all.
>>77396105Ain't no way anyone legitimately thinks there's such a thing as an unlimited calorie diet, come on now.
>>77396140Jack's belief in it contributed to at least 3 of his 5 strokes.
>>77395561>150lbs Still have a belly>maybe 18-19%bf is my guess?is this even physically possible?can you see your abs? do you have a bicep vein?
>>77394614It's summer, retard. You know the answer. God's sacred fruit.
bros... we've been doing weight loss the wrong way this whole fucking time...
>>77396186Omg the ai said so
>>77396186You have maybe. An egg yolk separator was one of the first things I bought alongside a food scale.
So if I eat sweets or junk food but still keep the total daily calories under my tdee I will lose weight?
>>77395057Now let's see how long this geezer could run for with a zero carb diet. I bet not even five minutes.
Fatty ContestGTAIVCompleteEdition286.2lbs
>>77396197yes but junk food is not satiating and made to make you binge
>>77395169>2150 deficit>deficitEither we just had confirmation that giants exist, or this is yet another LARPer and those two pics are of two different people.
>>77396186Are women really this retarded?
fatty contestfatretard183.3
>>77395770you should chase weight loss together. idk how long he can live.
If I'm 156 lbs, 5'8 and all my exercise is 20 minutes of daily walking what should my total calories be to be in deficit?
Fatty ContestBetterNateThanLever189.8 lbsLife has been busy lately so didn't have a chance to do this on Monday like I usually do.
>>77396070>i just want to do enough resistance excercise to make sure im not burning any muscle i have underneath as apposed to my fat.anon... you don't have any muscle
>>77396249brutal
>>77396047why don't (you) look like Dr. Ted?
>>77396231maybe. maybe not.
Fatty ContestBigJ261lbs
>>77395396Autofaggy is what lowers your base metabolic rate and makes you even fatter later.>look my body is more efficient!>ack! I have to eat even less now
>>77396186>low fat dietsWhy do people still fall for this?
>>77396197No it will destroy your metabolism and you will gain weight.
>feeling pumped about my strength gains>incrementing up in weight on a lot of lifts this week>go to hop on the overhead press machine and set it to 50>previous person had it on like 140 or something>crumble a little on the inside realizing how weak i still am
Fatty Contestfatpornstar99.4 kg
YUMMY YUMMY IN MY TUMMY
>>77396343what am i looking at here?deep fried bear cub feet?some potatos the bear stepped on?
>>77396357Yeah don't insult my cooking buddy, you'll regret it.
>>77395171You can be #1 in the world on the concept 2 rower on a zero carb diet if you're only rowing for 1 minute lmao
>>77396284sauce me
>>77396176I hated watermelon until I found out it has very little calories. It sucks as a fruit, it's like styrofoam soaked in weak juice, but as a stomach filler it works great.>>77396404What do you think happened here? >>77396331Just youtube videos on autofaggy, all the MDs are saying it cleans up inefficient cells with damaged mitochondria that waste energy, well what is the ultimate end result of that cleanup going to be?
>>77396047Fitness =! Health
>>77396343>potatoesOh no
Another day of bloging and tripfag humiliation until I reach 57 kg.Today I went to donate blood and couldn't say no to the qt nurse's cookie ;_; 220 kcal (18% of my daily goal) gone just like that. At least it was as good as she said it would be.>>77395190Protein pudding is pretty much what the name says: pudding with more protein than regular pudding. I'm an euro so I get mine from Lidl:https://www.lidl.nl/p/milbona-high-protein-pudding/p10007131>>77394677Monkey brain sees bananas and peaches and demands bananas and peaches, and then 15% of my calories are gone and it's all carbs. I'll try to adjust the macros later but for now hitting my calorie target is a good start.>>77396190Absolute heresy. Soft-boiled eggs with a runny yolk are the best eggs.
>>77396410>What do you think happened here >>77396331idk. they followed CICO as far as i know not fasting. there is something that causes fucked up hormones and lower BMR for *some* people who lose weight but we don't know for sure what causes it.
>>77396335we talking pounds or kilos?140kg OHP is crazy but 140 pounds is 1 pl8 so it is standard.
>>77396497We know for sure what causes it: eating carbs while restricting calories.Carbs raise insulin. Insulin blocks fat burning. When using bodyfat is blocked by insulin and you restrict food intake your body lowers metabolism.Very predictable. Easily understood. Makes carb addicts seethe.
>>77396510what about the autophagy you were talking about? what about the people whom CICO works for them?
>>77396512The guy talking about autophagy was someone else. Autophagy is good for you. Fasting raises metabolism.CICO doesn't work for anyone ever. Zero success stories from this thread are from CICO. Only low-carb works.
>>77396523Hairline status?
>>77396205How else do you explain the weight loss then? I tracked literally everything in myfitnesspal. Never exceeded 2150 calories
>>77396544My dad is 6'2 and every calculator on the planet says his cutting calorie limit is 1700-1900, and that's for around a year. For 10 months, it's even less.So unless you were also burning 400-500 calories every single day, you're full of shit.
>>77396205my stats when i started a year ago. considering i've been strength training 4 days a week since i started (5 for the last 2 months) and hitting 8-10k steps daily, 2150 seems like a reasonable deficit. not sure why you're having trouble believing this
>>77395844he's selling a book. I don't need to look further to know he is not natty
>>77396217all i see are gym bros shilling this app everywhere and i'm tired of itthey never address that it doesn't make any sense eitheri know it's likely just because they're getting paid/sponsored to do so but it's retarded.
>>77396603Apparently Apple's Health app is going to have something like it in the next OS update, so those apps will probably lose their userbase when that hits.
>>77396607>>77396603>>77396186ye but what is the point of this app ? it will never know how much the food actually weighs.... and I mean I am lazy too but getting a scale and measuring your food takes like 1 minute
>>77395833Black guy >>77396230didnt talk to him but if I see him again I'll see whats going on
>>77396621It does it based off the measurements (which is very accurate as a lot of phones include LIDAR sensors now). It's like how you could look at a car and if you have knowledge of the cars measurements, you can make a decent guess at the cars weight. The thing about a fried egg is that there is so little variance in how much it might weigh based on its size that it just takes a good guess.It's pretty much just a fast way of having something entered into your app.
>>77396623Nigga could've been in the NBA but he eating himself to death
The only thing I look forward to in life is my daily weigh ins jfl
>>77396636Its a nice dopamine hit when number go down tho
>>77396729Very true brother
I'm on a quest to eat healthier and I found a trick that helped tremendously. Simply commit to logging everything you eat and have various AIs give you their opinions on a regular basis.This helped with getting the motivation up to finally maximize the health aspect of everything I consume all the time because I can't fake the logs or it'd all be pointless. And getting feedback from the AIs is boring if they lecture me. For almost two weeks the only processed food I've eaten is a 45g bar of chocolate.
Working another work event next week. Last event I had six people point out my weight loss and muscle gain. Let's see if it happens again.
Here’s what 150 pounds of fat loss looks, here’s me December 2024. 411 pounds.
>>77396791And today, July 15th 2026 259 pounds.
>>77396791>>77396793outstanding work anon. keep it up
>>77396791>>77396793nice. method?
>>77396793I still have a ways to go, my goal is 180 pounds, but I at this point I know I can do it. Once I get down to my target weight my plan is to start lifting so I can get shripped. >but why not now?Because I want to look good, if I start lifting now I’ll go ogre mode, not a bad thing but it’s not the look I want. Anyways, time for dinner, don’t give up!
>>773968051500 calories a day, no cheat days, no alcohol, take the stairs whenever possible. I don’t go to the gym or anything like that. Diet Dr. Pepper is probably the thing that kept me going, I’d go insane if I didn’t have my soders.
>>77396793Question - why does the belly do that thing it's doing? Where it's like, split, with more of the size on one side?
today start: 300 caloriessame time yesterday: 800 calorieswagmiremember to supplement your Vitamin D, fatbros.>>77394571reposting 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/S1499404625002660Vitamin 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 grouphttps://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 concurrentlyhttps://pmc.ncbi.nlm.nih.gov/articles/PMC6780345/
>>77396845I agree with the Vitamin D.I started taking a supplement along with my ADHD meds (concerta) and not only does it make my meds stronger, it helps me resist food more.
>>77396845>>77396849I don't know if this kind of thing is available in the states but I take a daily gulp of citrus flavored cod liver oil. Full of vit d, omega-3 and doesn't taste bad. Easiest and most bang for the buck health upgrade in my life aside from always adding a handful of walnuts and garlic clove to every meal.> Nutritional content per 5 ml:> Omega-3 1150 mg> EPA 360 mg> DHA 540 mg> Vitamin A 250 µg (31%*)> Vitamin D 10 µg (200%*)> Vitamin E 3 mg (25%*)
>>77396845>most likely deficient too because the fat we have steals itmy vitamin D levels were single digit last year :/ almost ended up in the hospital. if I could give any advice, you want D3 over D2. D2 is good for sustaining a current level but not for improving it.
>>77396791>>77396793hell yeah man, thats work
>>77396806Slopicus maximus
>>77396888>he doesn’t like pita sprinkled wirh garlic powder, Italian seasonings, and a pinch of mozzarella cheese thrown in the air fryer for 5 minutes (~100 calories)>he doesn’t like lasagna soup aka the best soup progresso ever made (360 calories a can)>he doesn’t like a simple salad made with iceberg lettuce, thousand island aka the best dressing and a few croutons for texture (~170 calories)Bros so ngmi it’s not even funny.
>>77396895I just wish Progesso soups didn't have so much sodium.
Any fatbros do keto and then just a reduced calorie diet with carbs added back? I have about 30 pounds left to lose and I figured it would be more beneficial to have the carb power for getting better gym performance. I'd only be adding the bare minimum of carbs back, rice, toast and maybe a potato essentially, it just kills me to go to the gym and lift the exact same weight as last time.
>>77396906That's what I'm doing. Keto with a deficit (i posted my before and after) to lose the weight while I was recomping and get to my goal weight. I just found it easier to hit my calorie and protein target doing keto.Now that I'm there, I've been adding carbs back in. It was never the plan to stay on keto forever but I must admit that I got very used to it. I didn't really even find my lifts suffering until near the end of my sessions so I figure carbs might help with this. Even if not, it seems like a more reasonable diet to include some (100-130g a day so still relatively low carb and only from whole foods) so at least when I go out to eat I can be a little more flexible than only getting a steak.
>>77396906I've tried every kind of diet under the sun including fasting and outright starving myself and have circled back around a normal high protein low calorie diet plus going to the gym 5 nights a week. Having no fuel for the gym was absolutely killing me. I was nearly passing out from lightheadedness with every lift.Low to no carb/meme/fasting diets will definitely get you results faster but if you're trying to build strength and get active those types of diets are hard to make work without compromise. Your stock standard restricted calorie diet and exercise is slower in some cases but the classic just works for a reason when it comes to a recomp.I just stopped giving a fuck about all other macros. So long as I hit my protein and i'm under 1800 calories that's all I need. Though I'll try to throw in a little carbs with every meal for energy plus some fruit before the gym. But I'm definitely not tracking my carbs like I am my calories and protein because at the end of the day that calorie count is all that matters for weight loss.
>>77396895lentil is objectively the best progresso soup :) looks great though>>77396791>>77396793awesome results brother, im working towards 150 down from 650+ current weigh in tonight is 518. immediate goal is below 500 by end of summer.
>weight goes down>feel fatter than ever
>>77396923big fella at the gym putting in the work. love to see it
>>77396917>>77396918Thanks bros, I'll pick up some carb items next time I go shopping.
Is pissing a lot part of weight loss? In my mind I'm thinking it's the water weight finally going out (as it started up just as my stall started going away) and it's both weird and annoying. I'm getting up to piss 3 times a night suddenly since I have so much water in me somehow.
>>77396923Holy shit how much do you weigh bud
>>77396923very nice>>77396938read, anon.
>tiddy pinch is 2mm smallerfinally
>>77396923post tits
>>77396936Pissing a lot is a sign of diabetesOr prostate cancer
>>77396022Can't complain. I'm definitely feeling worn down by the process and I'm working to get reinvested. It's great to be able to bike around places now, been enjoying the sunshine. Still have a long way to go sadly.
>>77396958I have neither, I've had a few tests done just recently. Like I said, it only started up just as the weight loss plateau ended a few days ago.
>>77396925>>77396938ill be back at that gym friday :)>>77396938518. steadily losing weight doing a calorie ceiling system of 12-6, 1200 max on workout days, 600 max rest days >>77396957enjoy
>>77396976how tall are you?
>>773969806'3
What's more important when it comes to weight loss, what you eat or how much you eat? Can I get away with eating chocolate every day if I keep it under my TDEE?
>>77396976>1200 max on workout days, 600 max rest daysis this the deficit or total calories for the day? that seems insanely low
>>77396984both but for different reasonsif you eat nothing but junk food and stay within your calorie budget you will lose weight. you're probably gonna feel like shit though and you'll get a host of related health problems.
>>77396984>is this the deficit or total calories for the day? total for the day. so on a normal day getting around I'm burning roughly 3,000 calories breathing, aiming to lose on average 2 pounds a week with fluctuations expected keeping the deficit around 1800 minimum. Just as an example of what I'll eat in a week: sunday I will meal prep for vegetable / lentil chili with 1lb ground beef thrown in, 1 bowl roughly equates to 600-800cal, I'll eat half that partitioned amount in the morning with yogurt and the other half as an early dinner on gym days. off days I'll just have a small bowl or peanut butter wrap with yogurt in the morning with vitamins and all that.
>>77397008woops, meant to reply to you >>77396989
>>77397004If I eat over my TDEE but it's all lean protein, would I gain fat or muscle?
>>77397022proteins are still calories you're taking in. they have to go somewhere ie be burned off or go into fat storage.
>>77397008how are you alive?
>>77397054dont know but if I kept on the old path I wouldn't have had long to live anyways
>>77397060>>77397060>>77397060>>77397060
>>77395335Lost 70+ pounds since January 9th. Haven't weighed myself yet this month but I'm still 130+ pounds overweight.
>>77396791>>77396793insanely good job broproud of u
>>77396936if you're drinking a lot of water and don't have as much in your stomach its going to pass through more quickly and feel more often.
>>77396791>>77396793Thats beyond insane.
>>77396842Because your bellybutton divides the fat reserves
>>77396983what an absolute unitgigachad in the making
>>77394619Stop relying solely on motivation, develop some discipline and quit sacrificing your long-term well-being for momentary gratification.
