>Who is /fat/ for?For flabby felines 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. Not 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://www.reddit.com/r/loseit/wiki/faqPrevious thread: >>77463116
If I am not lifting does it make sense to lose weight more slowly in order to save muscles or am I going to lose them anyway at that point?
>>77466996You're gonna lose em if you don't lift. Go lift. Especially if you do cardio.
>>77466996Lifting signals to your muscles that they're needed, if you cut without lifting your body with metabolize them. Even if you're not a body builder and you've never lifted before in your life just being obese will have developed those muscles beyond what would otherwise be typical for you, if you start lifting now you can keep what (little) you already have, if you don't lift at all they will atrophy regardless of how fast/slow you take your weightloss.
Threadly reminder, that:WAGMI
Lads maintaining my weight is killing meI’ll just go back to losing weightIt’s much easier than maintenance
>>77467063This is my fear, I'm already at 3 full meals while only eating 1200 calories. I need to add another two meals to break even. It was my snacking on chips that made me fat and that took years. I don't want to go back to that.
>>77466978i ate 1700 calories so far today before cucking and taking a Vitamin D pill. i'm so fucking hungry.getting a clean reading for the proper dose isn't worth rebounding.i can measure the dose by the hunger and total calories i eat then do the test again some day.
>>77467101Your obsession with vita D is causing you placebo hunger. Just fucking take a normal sized pill every day like normal people.I doubt you are actually hungry. And 1700 calories of what?
>>77467118cicotards BTFO
>finally whoosh>it's only a poundDIETOVER
Can i built muscle while loosing bodyfat. Currently im running a calorie deficit of about 700 while also trying to take in 200g of protein on days that i train and around 100g on days i dont train
>>77467171Whooshes can happen over multiple days anon
>>77467118bruh, the hunger came like an avalanche after over 2 weeks of stopping Vitamin D. granted, i really should get the test ASAP but i just couldn't handle the hunger.>And 1700 calories of what?it didn't matter what i ate. it was low protein and high carb and yet i was still feeling full sub 1500 calories.but today i ate>103g fats>129g carbs>50g prtoein
>>77467197of course you can, go to the gym 4 to 6 times a week, alternate cardio and muscle training, not only will this make your body healthier you'll have also a few more calories to allocate to eating, make sure to eat the proper amount of proteins, avoid drinking for this kills your gains
>>77467222Thats great news im happy the effort isnt wasted
Man I really want food but I want weight loss more
How to fix fucked up knee frens?
>>77467218Eat boiled potatoes, chicken, vegetables and greek yogurt.>>77467197You can, I'm doing it now but progress is SLOOOW. I'm finding it really hard to push into higher weights, so reps it is I guess.
>>77467250lose weight
>>77467250Assuming you've already let it rest for a week or so and its not better yet, Isometrics. Basically load it until it hurts, for example squat down until you feel your knee pain, hold it static in that pained position, pain should be at a tolerable 4~5/10 pain level, hold for 30s, rest 1~2min, repeat 3~5 times every day until it feels better at that weight, increase weight gradually (3~5% increase in load) once the pain subsides at a given level.
https://youtu.be/dBnniua6-oMVery important video for my fellow fats, showing how refined sugars (carbs), especially fructose:sucrose (sugar) physically trick your brain thinking it is starving, imo this is mostly why obesity is so common now, the food supply has been adulterated
>>77467270i am so happy i grew fat on salty/savory food (mainly my own food i just love my own cooking) rather than junk and sweets.
>>77467260yeah i used to eat boiled potatoes and yoghurt before discovering Vitamin D. but after it, i unlocked eating whatever by calories.and i've never felt full on them before Vitamin D.
>>77467250depends on how they are fucked.the usual advice is training the shin and thigh muscles individually by lifting leg in specific ways to target the different muscles without weight.you'll need to look up many youtube videos.
About the TDEE link in OP. If I am averaging 10k steps a day what would I classify my activity level as? Doesn't feel truthful if I say sedentary but also don't want to say I'm constantly active
>>77467319the OP says to pick sedentary and treat the exercise as bonus
>>77467319Always round down your activity and round up your intake
what is a good way to estimate how many calories you lost during workout?
>>77467353you don't. but if you really want to, get a fitbit or something.
Just gotta get through tomorrow and Friday and then feasting on Saturday after another 7 day fast, 6th in a row overall. 2 more after that and I'm fucking off from fasting this much.
>>77467346I have been doing the opposite as of late :( the ego wins again
>>77467319>>77467322>>77467346What do you pick when you're at home sitting on your ass all day playing vidya? "Constricted lifestyle" (1.1) or "working from home" (1.16)?
>>77467322>>77467346>>77467381I work office/warehouse job. Irregular lifting but I walk the track during my lunch since I do OMAD(1000 in total for day). Every day I hit 10k steps including weekends. Currently 185lbs but goal is 150.
>used AI to see what I could like like not fat and actually fit>look like a chadthis was the best motivation I've ever felt. Started the snake diet yesterday, I'm making that shit my wallpaper on my phone and computer.
>>77467171>come back from lifting>take a shit and piss>step on scale >down another 3 poundsHOLY FUARK DIET BACK ON WAGMI
>>77466978Reminder: avoid the carbs!
Fatty Contestfatpornstar 93.4 kg
Gave in on my fast. Fuck my life. That binge was good though. Time to eat normally for a week to get my steam back then hop back into fasting
Ayyy
>finally have sex>weight stays unchangedYou lying fucks told me sex is the best cardio
> be me> former athlete> like to drink and eat> get fat after college> decide to lose the weight> start restricting calories> literally does not work> meticulously measure calories> reduce to amount that should be impossible not to lose weight> appetite is through the roof> feel like shit > make negligible progress > finally cave> eat like shit for a few months> decide to say fuck it and eat whatever but just train like crazy> decent results> body fat goes down, not as much as I’d like but still> build some muscle> hmmm> switch training to cardio and plyos almost exclusively> continue to eat whatever > fat melts offCalories In Calories Out bros, this shouldn’t be how it works
>>77467525post results
I'm going to need to buy new pants and belts from losing so much weight!
I am going to dine out in two days, how to estimate my meal calories? You reckon uploading a photo of it to chatgpt would give a close enough estimate?
>>77467552Just half all your plates.Virtually every meal at a restaurant comes in between 1200-1500 calories.
>>77467571>Just half all your plates.I'm not familiar with this idiom, sorry could you explain?>Virtually every meal at a restaurant comes in between 1200-1500 calories.I am going to have a 250g steak fillet. I am going to assume it's going tohave a shitton of added fats but even there 1200 cals seems excessive
>>77467574It's not an idiom. Take your plate of food and immediately divide it in half.> 250g of red meatIt'll be drenched in butter along with everything else on your plate. That steak is 600-800 calories alone.
>>77467552>>77467574Just do OMAD that day and enjoy your steak and the company.
>be me, obese incel >get disgusted at myself in the mirror one last time and say fuck it gonna lose it. >lose it >life improves>find amazing fit chinese girl who likes to do cosplay for me >she cooks ton of amazing chinese food. so amazing she's cooking it all day long >family also eat as like a social event more than anything >get fat shit
>>77467598That was basically me too. I'm now on my second weight loss journey
>>77467598Proper punishment for comitting race treason.
>>77467622Not him but if you are faithful to a race which does everything in its power to keep their females disgusted with you and whored out instead of committed, then it's your race which betrayed you first.
Most faggots out there that are bitching about their lives are playing in normal.Want to know the real hard setting? play in obese.
77467628Nice try, Shlomo.
>>77467633Oh no who is this fat anon posting in the thread
>>77467640>NOOOOOOOOOO YOU HAVE TO MARRY A "REFORMED" WHORE AFTER SHE GOT TIRED OF THE COCK CAROUSEL AND IS READY TO TIE A BETA PROVIDER IN A LOVELESS MARRIAGENo
Two more weeks of being off all meds and peds because of godskin removal surgeryI’m going fucking insane
>>77467655pretty much only reason I want a girlfriend/wife is to have kids, so I pretty much don't really care anymore. it just doesn't matter to me
>>77467520cardio should be done hours at a time, silly anon.
>>77467101What the fuck are you on about
>>77467552>>77467579Well a steak is an easy one, you can find the calories for any cut of meat easily (I use https://www.calorieking.com/au/en/foods/search?keywords=steak, but there's 50 different websites doing the same thing), and do the same for whatever it comes with, spuds or whatever. Then add another ~500 for the restaurant tax. But >>77467594 is right, cut the rest of the day and enjoy your night to the fullest, don't get neurotic about things like this or you'll just make yourself miserable. Psychology>physiognomy and all that.
>>7746752015 seconds is not enough cardio anon
Down 33 lbs in 3 months. Really it was more like 5 months with no progress for the first two.I'm back to my highschool weight. 10 more lbs and hopefully I'll be able to see abs.5'10"
>>77467764Hell fucking yes, anon. Well done.
>>77467270>30% of fructose ends up as fatWell fuck, I depend on a glass of juice or a 'fruit bar' to give me energy for my lifts in between meals.
>>77467735over 2 weeks ago, i stopped Vitamin D because my levels were pretty high and i wanted to know how much i'm supposed to supplement in numbers.so i had planned to test again after a month of no supplementation to get an "accurate" number, pop a pill, then test again.but the hunger came too fast and was too strong so i cucked and took a pill. i'm at 2200 calories now.pic related is how bad things are.
>>77467764based. yagmii did about the same (30) and i'm half way now. no more fatty by christmas hopefully
>>77467353Take what you think you lost and then multiply it by .05
>>77467628What? He's not a jew anon lol
>>77467660"Godskin" you got circumcised?
I've lost 5lbs today from diarrhea. Is this a sustainable weight loss strategy?
I got fat, ended up with high blood pressure, and the medication for it is making my dick stop working reliably. Is this reversible?
>>77467884no but congrats
>>77467884Not sustainable but it’s a quick 3-pointer
>>77467890yes. just lose the weight to drop the meds.
>>77467764Ayyy nice job. I’m 5’9 and I guess I’ll have to go even further for the lean I want. Thanks for putting it in perspective. 177lb right now.
>Stomach getting smaller before my chestGod damn it... the moobs...
>>77467764Can't see abs at 72kg? Fuck me I'm also 5'10 and was hoping to get some definition at like 75.
>>77467884works for indians
>>77467769>>77467834>>77467903thanks. I have a new level of discipline that I built through prayer and fasting.I went to a family event last week and 2 people literally didnt recognize me as the same person.Even when I go on walks I feel a different confidence burgeoning within me.I have some annoying acne on my face that I've been dealing with, it still keeps me humble, but I'm working on the things I can change for now.
>>77467353Lifting weights = 0Running for an hour = 500Walking for an hour = 166>*for a 165lb 6ft tall manJust don't do it, you're going to end up going 'hmm I burned 500 calories, it's ok if I eat three more tubs of ice cream'.
>>77467840>.05You mean .5 right? I'm burning more than 20 calories on a run right?
>>77467923You wish
>>77466088
>>77466978Started the year at 285 poundsCurrently 215 pounds, Goal weight is 180 pounds. Since I've lost weight I notice a lot of extra skin and stretch marks. What do I do about the stretch marks?
Does losing weight make your penis actually bigger or is your size as a fat what you're stuck with? I heard improved circulation will give you better erections and I've been wondering if it might actually fill out. I measured myself and got like 6.5" bone pressed, but have a fupa that loses me like 1.5" standing up. I also have of a tough time getting and staying hard, and might have mild anemia due to IBD. >>77468036Stretch marks are scars. Most likely can't do anything that isn't expensive. Go see a dermatologist.
>>77468114It's just your fat pad getting smaller.I've lost 135lbs so far and my boners are much stronger, though.
>>77468036You lost weight too damn fast, shrimple as. I dropped around 50lbs over about that amount of time once before and my skin came out fine.
>>77468128Losing fast does not increase the likelihood you'll have loose skin. After losing it you just need to wait, sometimes it can begin to retract on its own.
>>77468136This sounds pretty contradictory. And I see people cutting >100lbs/year with loose skin all the time yet almost never at <50lbs/year.There are even excess skin surgeons who caution not to lose more than a pound to kilo a week:>https://revivesurgery.com/blog/does-everyone-have-loose-skin-after-weight-loss/
something i've noticed is i'm barely shitting anymore due to eating low calories (>1500) and not eating any veggies or fruits.i wouldn't call it constipation either because i took laxatives and barely anything came out. ngl, i like it a lot.
>>77468143I've seen the opposite, people losing upwards of 100 lbs in under a year with no loose skin.
>>77466996There's no point in trying to preserve muscle if you're a fatty with tons of weight to lose. You need to have a shit diet to lose weight fast so you're still going to look like shit when you're done losing weight. It's way faster to cut hard to a reasonable weight and rebuild then try to preserve muscle with +100lbs on you thats going to take year(s) to get off. The worst most demoralizing thing you can do is end up on a death march diet when the best motivation is immediate results and something you can have right now.Don't get me wrong, it's entirely possible to lose weight with exercise but it's slower and requires a different kind of work than dieting. It's what you want to do if you're in a bulk cut cycle trying to make big muscles. Still, it's entirely possible if you want to do it as a full blown fatty as I've done it before.You ever notice all the forever fatties at the gym working their fat ass off every day? Yeah, thinness is made through diet.
>>77468173This is the fate of the Boston boy.
>>77468173Reminds me that the health problems of being fat really are just that bad.
>>77468173nightmare fuel
Fatty ContestHealthy2026254.5
>>77466996Use your damn muscles while you have them, the body eats unused muscle first. I've been lifting generally twice a week and on my diet I've still seen my lifts decrease substantially, can't imagine the losses with no lifting at all.
>>774681731000% true. Don't believe the BS that says you can only put on like one pound of muscle a month or something like that. If you do Starting Strength properly and get enough calories, keep fat intake low and hit 1g protein per lbs of body weight you can easily pack on 40 lbs of mostly lean mass in 1 year. This anon is so right. Morbidly obese and super morbidly obese people don't need to concern themselves with muscle. Something changed in recent history with this obsession with protein and muscle loss. In the past it seemed like they had the right idea when it came to really fat people and that was getting them to lose the weight as fast as possible, it's really not a concern outside certain subpopulations. Just lose weight and if you have a ton to lose its much more practical to lose it fast because it is very motivating to see your weight drop fast. And this anon is so right, it's sad seeing all these fat people in the gym who are athletic but still fat and training the house down. Complete waste of time desu. But good job anon!What was your starting weight and what is your current weight and height? How long did it take to lose it and how did you do it, did you walk at all?
Lifting twice a week with a minimalist program really doesn't seem like a lot to ask while losing lots of weight already. If you're gigafat, odds are time isn't the issue. If you're just a little fat, you should be lifting anyways, dieting barely interferes with noob gains.
>>77468183Why? He's pale and need to pack on muscle. If he flies to Mexico or Turkey he can get the skin off with about $10,000 and 2 weeks of recovery later he will look much better. It really isn't that bad.
>>77468202>Don't believe the BS that says you can only put on like one pound of muscle a month or something like thatthat's for trained individuals not noobs.>If you do Starting Strength properly and get enough calories, keep fat intake low and hit 1g protein per lbs of body weight you can easily pack on 40 lbs of mostly lean mass in 1 yearidk if this is a shitpost but noobs can put on muscle easily. maybe a total skelly can achieve that number.
>>77468211Fuck off. > total skellyWhich is what you should be aiming to become if you are 400 lbs. Instead of a bulky slightly less fat dude. Because then you can just rapidly put on muscle and regain bone mass.
>telling fat people to not liftdevillish
>>77468217>and regain bone massi'd push back on this part because only younger people can easily (re)gain bone mass. the older you get, the harder it is to achieve.
>>77468206Israel is about to nuke turkey. Gonna need a backup country for body work
>>77467319Light activity. Moderate activity is part time job on feetHeavy activity is full time work in construction or warehouse or athletes
>>77468222South Korea?
>>77467552Eat something filling with protein and fiber before you go.
>>77468221Just gotta know about weird shit from strontium to vanadium and the RUNX pathway, gets a lot easier if you're not *only* falling for le calcium+D3+K2.
>>77468265Damn you've been massively duped by some supplement salesman. You don't need any of that, just eat adequate calories and train.
>>77468270>You don't need any of that, just eat adequate calories and train.If you're trying for some normie bones yeah sure whatever, but that's shit advice if you're trying to be a bone-mogger with densities past African-tier.
>>77468265O wise one, enlighten us!
I gained a bit of weight I have to regulate
How much are you guys trying to lose?
>>77468315Around 10 kilos for me
>>7746831515-20 more kilos depending how much i actually end up needing. lost 15.
>>7746831510-15 lbs
>>774683156'1, last time I weighed myself a few weeks ago I weighed 219 lbs, trying to cut down to 190-200. Still a ways to go.
>>77468315I would like to look like this. Until then, down to <80kg (88 now) before the new year is the goal. Then I start lifting seriously.
it's a moment of defeat when you have to take a day off from the gym due to being tired from work because you failed to get proper sleep the day before
>>77468315started at 25% bf, down to 17% now, i would like to reach 10% to finally see what i'd look like lean. it's been decades of wonderint.
This is more than 986 calories isn't it...
>>77468315like 5 more kilo down to 75kgs
>skipped my afternoon cheese for midnight latteI hope this is worth it...
>>7746831531kgs to go, lost 6 in about a month
anon really has an afternoon cheese lol
>>77468548i would guess 800
>>7746831535kgI have 4 months.
>>7746831530kg total, 14kg lost so far in 2 months.
>>77468563it's yummy and i love cheese >:(i might be a mouse
>>77468173I'm so sorry for you anon, good work though, but that's a fucking brutal black pill. I hope your surgery turns out well.wagami
>>77468600>14kg lost so far in 2 months.How
>>7746831515kg from 90 to 75kg. Depending on how it goes I might go down to 70kg.
>>77468173How much did that guy lose to end up looking like that?
>>77468621The first weeks there was a lot of water weight lost but after that it's been stable at around -1kg/week.I eat around 1800-1900kcal a day in 3 meals, each one of 150g chicken breast, 150g rice and 200g of veggies with a little bit of olive oil.I started lifting, doing the 5x5 program, so 3 lifting sessions/week, weights are still going up, only OHP started to stall in the last 2 sessions.I also do around 45min to an hour of cardio per week but I'd like to double that.This is just what I found to work for me, I'm not saying it's the best way to do it or that is works for everyone, you just have to find out what you can do consistently and that you enjoy.
fatty contestDown20Already251lbs6ft 4in
>>7746831528 kgs at the start, I am now down 7 and trying to lose the other 21
>>77467063Do a slight surplus (300-500kcal) per day for a month, then cut back aggressively for a week. That provides an even average without struggling
Fattest: 74.2 kgCurrent: 60.0 kgGoal: 54.0 kg
79.0 kg this morning.
>>77455143>>77461064>>77463312still 103.7 kg fuck i didnt realize its been 3 days at this weight
>the physique i want is never gonna be achievable unless i spend thousands on gyno and loose skin surgeryi hate myself so much for getting fat. i came to the realization that theres no point in lifting two months ago because of the reason above and just kinda stopped
>>77468688There still is a point dillweed you will be stronger, faster, healthier than you were before. Giving up this easily is exactly how you got this way. Why are you giving up and giving in? Why do this to yourself? This is t just a journey to lose weight and get fit and sexy, it’s a journey to learn to love yourself too anon.
>>77467552Just estimate based on your knowledge youve accumulated and any available data for similar dishes you can find online.
3.2lb whoooooosh we at 175.7lb now lookin and feelin good fellas
>got to 88kg this morning despite upping my calories>down from 131kg this time last year>a little worried because i don't want to hit victim weight>thinking fuck it i might just do lean bulk and eat substantially moretrying to fine tune my maintenance calories but my TDEE must be way higher than what i've estimated. i do 5 lift sessions at the gym weekly and desu i do get a little hungry during the day between meals despite eating 2850cal
What's the science behind the Whoosh?
>>7746831514kg down already, 17 more to go.
>>77468625exact same as me
>>77468740It has been observed several times clinically, but there is no formal model as to what is actually happening biologically.
>>77468740Shitting and pissing + your body giving up on retaining water to prevent fat cells shrinking + glycogen resources for your muscles exhausting
>lose weight>penis still smallOh...why couldn't I have been born a woman, it'd be so much easier
>>77468173Keto claims another one.
>>77468688The face gains alone would be worth it even if underneath your shirt you still look flabby.And you will be able to wear clothes better.Don't take the easy way out. See your goal through to the end and decide if it was worth it once you are there.The discipline you build will bleed into other aspects of your life as well.Once you realize how simple (simple, not easy) it is to lose weight you will realize that every one else is either addicted to food, lazy, liar, stupid, or in denial
>tried it out because I need fiber>make me feel full the entire dayWhy aren't fatty abusing this shit?
>>77468315another 10 - 15 kilo.I already lost 10 kg, so I am half-way there.
>>77468769It's small because you were a fat fuck Bet it would have been nice if anyone told you this as a child
>>77468740It's an unstable materia vortex that happens at the event horizon
>>77468315I have an XL sized shirt somewhere in my closetUntil I can wear that one with a comfortable room to spare, I am too fat
Doing a diet break after like 10 weeks of consistent fasting, see you niggas in two weeks
>>77468740Groundhog comes out = whoosh
>>77468838Go for an L sized shirt and you're good to go.
>>77468833>It's small because you were a fat fuck >Bet it would have been nice if anyone told you this as a childIt also would have been nice to have parents who took care of their child's physical health while he was growing up
>>77468688there is a drug for gyno that works for some people
>>77468729>TDEE must be way higher than what i've estimatedgiwtwm
>>77468869>diet breakanon...
>>77468885Us kids that grew up with fatty parents never stood a chance. I've spent the last three years undoing the previous 23 years of damage.
>>77468729>>a little worried because i don't want to hit victim weightVictim weight is a meme used by obese fatsos who have never been or ever will be in a fight, unless you're out there fighting retards in and around nightclubs you will never get into a fight, and this doesn't take into account that most people are intrinsically scared of the thought of fighting irl, you simply have to insinuate that you're willing to fight and people will leave you alone(usually)
>>77468895>Us kids that grew up with fatty parents never stood a chance.Mine wasn't even fat when I was growing up(single mother), she's overweight now however
>>77467371Yeah this isn't a healthy mindset
>>77467218Sounds more like a tapeworm than a vitamin deficiency.
>>77468701>>77468791none of those things satisfy me i want to be beautiful
Bro I'm so fucking irritated by every single little fucking thing. Fasting's been great but it's growing thin on me after nearly 3 full months.
>>77469012You should stop fasting for a bit. It stresses the body and you probably do need a break from fasting.
>went cardio>dont feel like inflating my calories with carbs i dont need>gorge on beef meat, eggs, turkey slices and skyr instead>barely reach my threshold anywaycool
>>77469038Probably yeah. I've been going to the extremes with it too to hit my goals for each month/week since starting. Idk tho, I wanted roll with it until the end of this month since it's only 2 more weeks but fuck, it's really showing the stress and irritation lately.
>>77467571>Virtually every meal at a restaurant comes in between 1200-1500 calories.You have absolutely zero basis for this more is it even remotely accurate
>>77468173Jesus, Ozempic body is even worse than Ozempic face.This is why you don't take shortcuts.
>>77467764What does daily caloric intake look like ? >>77467890What medicine and strength are you on?
>>77467101the hunger is a bit less but still very much there. i will pop another pill.2300 calories btw. >>77468920wouldn't a tapeworm cause one to lose weight despite eating at maintenance or more?i just looked up the symptoms and i don't have them.
>>77468885My dad at least tried but you really can't win against a mother who likes to fry fucking everything while also going apeshit insane when you don't finish what's on your plate
>>77467912Who'd you Pray to? I gave Odin a go, but he just yelled at me to get my fat ass out fighting and drinking. I tried Buddha and he said I wasn't nearly fat enough to reach enlightenment. So i'm pretty confused.
I eat once meal a day and sometimes i skip days too and fast. My meals are pretty much all protein, little to no carbs. Sometimes I eat a salad as side but last week or so I skipped that as well. So my meal is>Protein. beef, chicken, salmon, meatballs, sausages, eggs+ground meat>Yogurt + spices as a side/sauce>I drink coffee with milk, probably like 300ml of milk daily (I do this even if I am fasting)>sometimes a salad What supplements would you recommend? This week I had a muscle cramp so I was worried. I am guessing it was either lack of salt, water or magnesium
>>77467594Alright I'll do OMAD (even though my cal intake is so low I might go over it anyway). Any suggestions on how to handle hunger til dinner? Really not used to doing this stuff anymore
>>77469381For me decaf coffee or tea
This board is so fucking dead. Haven't visited in over a week and went through the catalog and only opened 3 threads that I closed instantly after the first 5 posts. Fucking shame what happened to this site.
>>77469438Sad isn't it? Watching something that used to be so full of life slowly die?The /fit/ of 2026 would be unrecognizable to the /fit/ of 2016.
>>77469438yes
>>77469471This place never really recovered from covid huh?
I just ordered smaller pants :)
>>77469474I think its twitter. you can say slurs there now
>>77469474+posting cooldowns and blocks, captcha, switch network and you get a new cooldown stuff like that
Fuck my life this diet break isn't working I'm just straight up binging. FukccçcOk back on my diet tomorrow.
>>77469471>>77469479fuck that I ain't going anywhere #4chan4lyfe
>>77469374>I am guessing it was either lack of salt, water or magnesiumcorrect. could be zinc too iirc.
>>77469381Drink nigga drink
>>77468315170 lbs
anytime I'm feeling a bit down looking at the little chart makes me smile
interestingly /fat/ hits post limit almost daily. all thanks to ketoschizo and people replying him I guess
holy fuck maintenance sucks. the only reason im doing it is because im trying to recomp. i feel like a slob stuffing myselfi might just instead lose these last 10 pounds even though people tell me i look skinny when objectively im not
>>77469900keep losing weight till u see abs brother
>>77469546back on your diet now u little piglet
i want to lose weight but i dont want to eat less. hunger sucks.
>>77469998Go outside and run.An hour run at a moderate pace is around 1000 calories burned. That means you can burn an entire lb of fat by running 3.5 hours every day. That's faster than even fasting diets. rooon anon rooon
>>77469998GLP-1s are clinically proven to solve that for most people.
>>77469998You don't have to eat less if you eat low calorie foods like potatoes, vegetables, chicken breast, watermelon etc. The problem though ends up being the lack of energy and how much less active you become.>>77470030>An hour run at a moderate pace is around 1000 calories burnedLMAO NO. Not unless you weigh 300lbs and can still run. An hour running is closer to 500Cal for a normal person.
>>77467937>>77468173Hey, that's me!
>>77470045Run faster, faggot
>>77469998DNPGLP-1s will make you eat less and lose muscle
>>77469998If you quit carbs it will boost your metabolism by about +500kcal/day.
Fatty Contestcyansphere165.4 lbs
>had a really visceral dream>some type of yellow worm parasite virus thing was in my stomach>it's tail was hanging out of my stomach>instinctively started pulling it out>my stomach was becoming smaller as I was pulling it out>when I pulled it out my stomach was flat and the parasite thing started screeching and dying>genuinely felt pain that I can still remember Goddamn, talk about my mind, I've always had very visually creative dreams, there was more to this dream but this is all I remember
>>77468755It's so weird how much we don't know about the body. Like it feels like we shouldn't *have* to do group studies to find out the effects of vitamins on different organs (for example) and we should just be able to figure that shit out isolated in a lab with just samples. Wonder how advanced we'd be if ethics in science just wasn't a thing. >>77468895Every time I see a fat kid out in public I get a mixed feeling of boiling rage at their parents and intense thankfulness at my own that I wasn't given soda as a kid. And it must have been that because otherwise I ate like a black hole and barely played sports and still managed not to get fat until I was living on my own..
I’m 17hrs in a 4 day fastI feel fine
>>77467260Boiled potatoes are pretty good. I now have boiled baby potatoes with pretty much every dinner. Used to have mash potato often, but the amount of butter in there was really no good for me. Boiled potatoes take out the guess work.
Fatty Contestyamiba171.2lbs
>>77470221Potatos are better carbs than rice?
>>77470285NTA but potatoes are extremely filling (unlike rice) plus rice on the glycemic index just causes a huge spike and drop so unless you're eating it with a ton of meat and/or veggies it's not going to satiate well
>>77466978We Fluffy posting?
>>7746831520 kg then see if I need to lose more, I have 16 months to ascend or I will get one shotted.
I don't feel like lifting today
>>77470440You will delete that affront to my beautiful king, and you will take your fat worthless ass to the gym.
just ate 900 calories of taco bell in like 4 minutesI think there was protein in there
>>77468769does being fat in your childhood stunt your penis growth?I'm 19cm when measured from bone and i've always been fat or obeseonly shed most of the weight in my adulthood, after 30s
>>77466978cannot wait til this cut is over. my sleep is getting rekt
>>77470546it's 10am and I'm still up because I ate too much
>>77470542i think if youre fat enough it could affect testosterone and then youd be stunted in general.
>>77470285150g of boiled potatoes has the same calories as 100 grams of rice, it's high in water and fiber and really slow to release it's energy. The downside is that you don't get the rush of energy that you do with rice and if you're eating in a deficit you feel like you have low energy all the time. >>77470069I really don't think that's accurate unless you're going at an all out sprint for an hour.
i'm one inch off from a healthy waist size and my gut is still there, but it's only noticeable if i don't wear a shirt and i wear size medium now(i'm 6ft tall)my limbs look skinny in a mirror, and my loose skin isn't obscene because i didn't ignore protein as i lost my weight(195 down, and also currently weigh 195 pounds)recomp time? at this point, just simply losing isn't going to change anything else noticeable outside of my gut, but if i'm going to change my gut, i might as well put muscle there and everywhere else, is my logic
>>77470703you lost 195lbs? insane good job man.i still have 66lbs to lose and the loose skin stuff worries me, even with daily workout and hefty protein intake.
>>77469998Chia seeds makes you full.
>>77470447>said king is carried by mana burst or she ends up weaker than Rin>never got fat because her body is permanently stuck as her 15 years old body
>>77470703you should def start lifting
I am fat okay, fat. But I lost like almost 10kg. I planned to do heavy lifting, hiit and even some walking so I can eat a kfc menu for today. But now I am sitting here and I kinda don't want it anymore. But it has a good deal in germany and it would make sense financially, maybe when I get hungry I will crave it, but right now? Zero nada. Like I am thinking, fuck kfc and eat something cleaner. Even with eating kfc I should be (according to gemini) on a kcal deficit (I am not tracking, but I use my apple watch).
>>77470053Hell yeah dude grats!
i do not enjoy training legs or ass
>>77470053I might be too high, but I thought this was a scale and it was saying you weighed over 1000 lbs
>gained 8 lbs having two binge days
>>77470814Idiot!
>>77470814Physically impossible
>5'11>down to 165>still have a belly, love handles, chest fatI hate being hardstuck 19%
Do me do good /fat/?
>2 weeks weight stayed at 89kg and wouldn't go down>4 days ago weight was at 88kg>weigh myself today again>weight is 89kgI feel like getting to 80kg will be fucking impossible, I have literally not changed anything in the way of my daily schedule except lowering the amount of calories I eat by 100 and yet getting to 90kg from 106kg was straightforward with little problems, what's the deal with my body man
>>77470958If youre genuinely doing everything right, eating the calories you're supposed to, ensuring that there is no wiggle room in your deficit and being honest about your activity level so your TDEE isnt inflated, then stalls shouldn't bother you. Just keep doing the same thing and the weight will drop. It could be water weight, it could be that youve gained some muscle. If you are genuinely in a deficit then the weight is going to come off over the long term. You might shed 2kg next week, your body doesnt keep to your diet's schedule, it doesnt really work like that. Dont be discouraged by small things like this and look at the big picture. Take progress pics every week too because the progress may be showing elsewhere from the scales.
>>77470896That's what they say about bumblebees flying too
>>77470962Well actually I kinda started drinking like 3-4 liters of water a day(up from like barely 2) because I started going to the gym last month after doing nothing but cardio for 5 months beforehand, maybe it's water, it's just so damn hot when I'm not at home now that I always need something to drink
>>77470958And this is why you shouldn't bother with scale autism as long as you are honest about your intake
>>77470964is this nigga blind?
Any of you homos wake up at like 4 am to work out before work? I may start tomorrow.
>>77470970well there you go. 2kg of extra water is going to make a difference to your weight. Like i said some of it could also be muscle gained if youre a beginner, you could be hitting some noobgains after 1 month of lifting if thats what you're doing at the gym.
>>7746831510 pounds but I want to gain it back in muscle.
>>77470981nah, im super groggy in the morning no matter how much sleep i get and take like half an hour to even wake up properly. Also lifting before work gives me anxiety because it gives added time pressure to the workout and im worrying about getting done lifting/showering/ready in time. Ive tried lifting early in the past and always feel stiff and weak doing it anyway.
>>77470981i work from home so no, i just take a long breakgetting good rest is more important than working out
is 2300kcal on a workout day enough? my TDEE is 2387 but i feel like i should probably cut into dinner to shoot for a higher deficit, just dont know if it's appropriate given i exercise daily.
>>77470996will do sir, what deficit seems fine w/ workout? obviously not gonna gun for 1600 if i hit the gym daily
>>77470995should really work out how many calories youre burning in your workout before adjusting your intake for it. Guessing is a bad idea. If you cant work it out exactly go with a very low estimate. If you're lifting i wouldnt really increase them at all. Lifting is not an excuse to overeat and barely burns any calories. Its like 50 calories burned per workout unless youre in there for 3 hours doing hard, heavy sets until failure the whole time (which you arent). You shouldnt be eating more to accommodate your lifting, your lifting is there to accommodate your weight loss. If your'e doing this youre working towards two conflicting goals. Try to focus more on the timing of your food before lifting, get some carbs in maybe an hour prior. Rather than trying to up calories.
>>77471001i dont really care about being a pussy i care for losing weight durably and not waste my gains while doing it>>77471012i do lifting + cardio and alternate, low estimate appears to be 300kcals.i will take your advice into account i always assumed and was told that the exercising was there to help with the eating. i should lose weight even faster now ty
Just fucking drop below 81 already
>>77470983>Like i said some of it could also be muscle gained if youre a beginner,I'm not a beginner but a returnee
>>77470992>>77470989>>77470984Sadly I work 12 hour shifts so I am too lazy/tired after work to work out. Got too used to comfy neet life, now I am suffering. Gonna try to get up early tomorrow and work out. I figure if I just go to bed super early I can manage. And if I can get into the rhythm of it, ii will just become second nature.
Next eating window is on MondayOh fug
>>77470944How much did you lose?
>>77471052Good luck, for me it's 15 more hours
>>77471108That’s nothing WAGMI
>skip breakfast for a week>eat salmon/oyster sandwich for lunch>eat chicken broccoli stirfry for dinner>still the same weightI don't fucking get it
>>77470757still not sure what to get. I burned like 1000kcal at the gym and only ate one banana today. So I could easily eat kfc. But I feel guilty.
>>77471113>That’s nothing 15 hours until I break my 7 day fast thougheverBut yes, wagmi
65lb down from 330. It's so easy since I stopped believing my own bullshit. Is it possible to recomp whilst losing a lot of weight? I'm eating 1600 cals a day, trying to hit 100g of protein, walking erry day. Beginners routine at the gym 3 times a week
>>77471135how far r u walking at the gym?
>>77471135my brother stop eating carbs, eat eggs instead you won't regret it I promise.100g of protein is piss easy to hit
Fatty ContestHealthy2026252
>>774710733.5kg
>>77471135proteins are by far the easiest macro to hit, eat chicken, eggs, beef, turkey slices are an inexpensive way to meet that quota too.
>>77468315I'm around 205 right now, relatively strongfat legs but skinnyfat upper body. Looks horrible. If I were to focus solely on fat loss I would probably get down to 170 or so. I want to get down to maybe 185 but after having burned off the fat and packed on upper body muscle. I absolutely don't need to train legs ever. Even with my current fatty thunder thighs my quads bulge.
It is free-day which means you are free to eat anything on this cheat day. What are you ordering /fat/?
>>774712518 eggs maybe a couple chicken breasts if I'm feeling frisky ill put some picante sauce on em
>>77471251no cheat day
Fatty ContestFuckSingleMoms266.3
>>77471251Going to a mexican place for lunch. Getting some enchiladas and beans and rice with extra tortillas. A coke a cola to drink. And keep the chips and hot sauce coming. For dinner, im grilling steaks and serving with angel hair pasta, ceasar salad, and generous butter. With a large portion of banana nut bread for desert. Then I smoke some weed after dinner and have some gummy worms as a cheeky late night snack
>>77470896Thats extremely physically possible lol I have done it too
>>77466996Make sure u lift it's not hard to maintain just go and make like barely any effort and ur good ranjeet
>>77471286Best food in the world. We have the highest obesity rates on planet earth.
>>77471289>food is good when it's causing obesity
>>77471297to large extent yes. The more delicious a food is the greater the propensity to over eat it.
>>77471300>Mexican food>delicioushow can I tell you've never been to a good restaurant
>>77471267no charro beans, spanish rice looks bland as fuck probably not even made with saffron, velveta cheese, nasty red corn tortillas prob covered in hot cheeto spicegrim
>>77471310pleb tastelet
>>77471328Thats cheddar cheese and of course there is no saffron this isnt afghanistan muzzie cunt
>>77467101>>77469234>1400 calories>fullwe're so back>>77469998do you have a moment to talk about our savior, Vitamin D?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/current daily supplementation recommendation is bullshit>This regression line revealed that 600 IU of vitamin D per day achieves that 97.5% of individuals will have serum 25(OH)D values above 26.8 nmol/L rather than above 50 nmol/L which is currently assumed. It also estimated that 8895 IU of vitamin D per day may be needed to accomplish that 97.5% of individuals achieve serum 25(OH)D values of 50 nmol/L or more. As this dose is far beyond the range of studied doses, caution is warranted when interpreting this estimate. Regardless, the very high estimate illustrates that the dose is well in excess of the current RDA of 600 IU per day and the tolerable upper intake of 4000 IU per day [1].https://pmc.ncbi.nlm.nih.gov/articles/PMC4210929/
how do i cut to get a cute trans girlfriend
>make beans, bacon, onion slop like 70% was beans>a small plate has me stuffed>don't have any hunger or cravings for the next 10 hoursmaybe i should eat more healthy food...
>trust me mexican food is healthy!!!fuckoff
>>77471117Did you measure all the ingredients and work out how many calories? Did you shit it out?If you were eating above maintenance before and you cut back 'one meal' without checking exactly how much that one meal is then you could be at maintenance right now. Also a pound of fat is 3500 calories, that's like 7 normal meals worth. You could drink a glass of water and be up more than a pound, it's going to take longer than a week to see results.
>>77471251Cheat days only cheat yourself anon
>>77471135>Is it possible to recomp whilst losing a lot of weight?Yes but muscle gain is a sloow process, it's like 1lb of muscle per month, especially on a deficit. Part of me wants to stop dieting because I know my gains would be like 2x what they are now.
>>77471449just eat more meat and eggs, your muscles will grow no problem. If they aren't growing, eat even more meat and eggs and put in more light cardio to burn off excess calories
>>77471473Excess protein does nothing, people have already done studies on this, it's excess calories that matter.
>>77471506studies have not been even remotely conclusive about what constitutes "too much" protein. You will see wildly varying numbers
>>77471506>excess proteinmeat has calories dipshit, just don't give yourself protein poisoning and u good
>>77470440>>77470447I lifted
>>77471522You would need to eat more than maintenance retard, the point is you're going to stop losing weight regardless.
>>77469998you'll grow to associate it with the positive feelings of successfully dieting.you just need to stick to it long enough to rewire your brain
>>77470724gay>>77471538based
>>77469998hunger is much easier to deal with than the fatigue, the insomnia, the irregular bowel movements or the intrusive gay thoughts
>>77471542no you lift more and light cardio to burn off excess to stay in a calorie deficityour body goes"oh shit at need more muscle in order to survive this bullshit"and your belly full of meat turns into muscle
ngl, i really like my smaller belly fat pinch even if it is only a couple of millimeters.
I have 40g of protein powder, a 100g tuna sandwich, 3 medium eggs on toast, chicken leg and veg a day. But I'm concerned about the 4 slices of bread a day. What alternatives can I have with the eggs or tuna?
>>77471588there are many keto breads out there if that's what you're after
>>77471598Hmm, I don't think my local superstore here in Europe sells that. But I'll check it out thanks.
>>77471588You could have the eggs with baked or boiled potatoes, some people airfry them. Not sure about the tuna.
>>77471621Sweet potato?
>>77471611you can make your own from cauliflower. idk what other ways and ingredients can be used because it's too much work for me.cooking chicken breasts or ground meat is the max i can do.
>>77471506excess protein gives kidney failure anon
>>77471677if you're eating hundreds of grams per day, sure.practically, you can't have kidney failure unless you're supplementing and not drinking enough water.
>>77471629French FriedSweer Potato
Bros how the fuck do you stop eating junk food, especially sugary slop? I know it’s bad for me, I know it’s keeping me fat, and half the time I don’t even feel good after eating it. Still, when the craving hits, my brain acts like getting takeout is a matter of fucking life and death. I can resist for a while, but eventually I cave and order it anyway. What actually worked for you besides “just don’t eat it”?
>>77471832beetus diagnosis scared me enough to stop
FattyContestBostonBeachedWhale288.6lbsStalled at 290 exactly for most of the week. Cut down on sodium for the last two days and more fell off.Sodium is evil, that's the conclusion here.
>>77471832can't you taper it down? you don't have to quit cold turkey. i did it both ways and cold turkey is indeed harder.
>>77471832Just eat healthy for 6 days a week and then get a nice takeout for your lunch or dinner on friday or Saturday
>>77468900My dad was overweight fat but never obese, I got him working out a bit, and it probably helped delay his fatal heart attack at least several years past average life expectancy. I did very brief obesity, but overall haven't had long-term weight maintenance issues. My mom was always normal weight.>>77471832>stop eating junk foodThe new black/white pill on this, depending on your perspective, is that mice on a sugar-free diet get insulin-resistant. Very limited junk food rather than no junk food seems to be the most scientific recent diet advice.
Damage after dinner out:>A normal coke because I ordered a coke zero and the waitress forgot and brought a normal one>A tartare with cheese>250g with steak with bacon and who knows how much oil>little bread>French fries>Two whiskeys because I didn't want to be the loser at the bar drinking waterFuuuuuuuck I did OMAD in order to afford this but somehow still feels I destroyed a whole week of progress
>>77471872>limited junk foodfuck off just eat an apple don't justify your little Debbie addiction
Anyone here done the PSMF diet? want to use it to quickly get rid of the last 10kg so I can get down to a "normal" weight (80kg). What results did you have?
>>77472012>>77472012
>>77467346I add a 30% contingency on any resturant food, 15% on anything i cook myself unless I'm obsessive about weighing to balance the misleading numbers, so it covers any oils, butters etc
>>77471254>8 eggs maybe a couple chicken breastshow the hell is this a cheat meal? Just eat this, do heavy lifting and do some hiit. Will make you loose fat very fast.
>>77471832exchange sweet for savory snacks like nuts or jerky, gradually over time, then work on the between meal snacking. never try to force a big change on yourself it only backfires.
