>>77472012
reminder to test your Vitamin D even if you're already supplementing it

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

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

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

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/

had a tiny dinner to compensate for snacking

Should I do OMAD or roll 72s

>>77472100
roll 72s then refeed with OMAD

One Meal Every Three Days
OMETD

>>77472111
Fair enough. On it

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>>77470053

>>77470766
WAGMI
>>77470797
Happens to the best of us.

>>77472012
I Lost like 50 lbs over the past year after seriously starting to pay attention to my health. Went from 250 then to 200 now and I’ve been on a plateau? For about month or two. My goal weight is anywhere 177-185, anywhere in that range I’ll be happy. 200 is ok because it’s only 15 pounds off my target and I look way better and feel way better about myself physically and emotionally compared to when I was heavier. I eat basically the same diet every day of whole foods of chicken, salmon, 2 eggs every day, and a whole spread of cheese, fruits and vegetables that sufficiently hit all macros and have a vast spread of micronutrients on top of multivitamin, fish oil, and electrolyte supplements I take almost every day. I’m like 70-80% consistent with this diet and I’ve seen way more success with it simply because it’s just way easier to track if I mostly eat the exact same fucking thing every single day with little variation. Sometimes I cheat if I get a craving but that’s like once every two weeks. My job is physical but not consistently so, sometimes it’s 9 hard hours of squats all day getting up and down from the ground and maneuvering anywhere from 30-80 pound materials around your environment and your body all day. Other days it’s not nearly as taxing but usually still moving around on your feet. This makes my caloric needs variable every day, and I’ve been on a cut that hasn’t changed much over the last 12 months. I’m still stuck at 200 on the scale, but I’ve seen it dip as far down as 194 before going back up again. Is this a literal plateau that I’ll break through eventually? Or should I subtract even more calories to brute force it? I eat on average 2000 calories, sometimes slightly more, sometimes less.

just subtract the cheese for a week and see if that does anything

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Even my friends have noticed the Gaben resemblance now that he's losing weight too.

>>77472207
but you're doing it naturally and he's not

I can see my abs but life is still dogshit, I got the physique but my face is bloated as ever, it might be over for me, I’ve been lifting for 4 years and self improoooving but I’m still sad and depressed, it’s not even about women (I’ve gotten glances and a few chances), my career has gone to shit, I just live life on auto pilot and every time I leave my house I’m just hoping to die of some natural case or a car hitting me, I’m 28 living on auto pilot, am tired

>>77472208
Gabe is doing it by filling his life with boats instead of HL3 delays.

>>77472207
>Anon has an earring now
hot

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fuck.

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Finally made it to my goal weight after 5 months. No longer a chubbyish fat fuck and now I am about almost skinny. Waist still a little large but I am far better than I was, haven't been this skinny in 10 years.

It's possible anon, just drink zero sugar energy drinks, cut out most of your sugar treats/chocolates and really reduce your fast food intake.

Fatty Contest
FatCertified
114.9kg

Made keto pizza last night. Did the math after, and I ate like over 0.5kg of cheese.
Still lost weight today.

>>77472361
giwtwm

>>77472331
>zero sugar energy drinks
This shit's been life saving. I can chug these lil delicious niggas and kill my sugary soda cravings at the same time.

since my last physical a year ago
>lost 75lbs
>glucose, a1c, and triglycerides back to normal
>hdl still low (and got worse)
>ldl still high (and got worse)
>total cholesterol still high (and got worst)

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32 hours into a fast
went to the park at midnight and did 40 pull ups.
my grand reward: a small bowl of rice and an unseasoned can of tuna (300 calories total)

>>77472443
hell yeah anon! you might wanna look into pcsk9 inhibitors for the cholesterol

>>77472522
>did 40 pull ups.
begone, twink.

My friend is visiting tomorrow. He weighs 180kg and is super depressed, I'm going to teach him how to meal prep.
I will NOT give up until he's a gigachad.

>bought fuck ton of food easily worth of 3,700 calories for my refeed after 7 day fast
>would have been at least 1,000 calories lower if they had the zero sugar energy drinks and some sugary fruits i was craving
>eat 1 tomato, half of cucumber and 2 bananas
>full
It's over, probably just gonna eat around 2,000 for the day and throw out the fruits and energy drink and onto the next 7 day fast

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>>77472552
lean is law, fatty

https://www.youtube.com/watch?v=_6RgeFKySiA

>>77472012
so cute
>>77472331
congratulations anon, great job
>>77472560
good luck bro
i just got my roomie to finally start lifting, he said he was surprised by how "good" it felt
fingers crossed for the both of us
>>77472590
he has a pretty side profile. shoulders seem very narrow though? could just be his pose and how he's carrying his body tho

>>77472590
sure. but that dude is too small. he should lift.

Fatty Contest
PortuFat
81.9kg

Exactly 1 year since it all began. Feeling proud

>>77472363
2 cups shredded mozzarella
1 oz cream cheese
Melt together in 30 second bursts in the microwave.
Add 1 cup almond flour
1 tsp baking powder
1 egg
Mix it all together, should be a little sloppy, probably sticky, but mix it well, then spread it out on some baking paper.
Cook for 8 minutes at 200C in the oven which you started preheating before microwaving the cheese.
Take it out, then top it with some low carb pizza sauce and low carb toppings, salami, cheese, etc. then cook further until the cheese is melted and well browned.
Variable carbs depending on the toppings, mainly from the sauce.

>>77472693
The base recipe which makes quite a decent size base though is about 12g carbs.
When spreading out the base, I recommend keeping your hands wet as it makes it stick to your hands less.

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Fatty Contest
Takatin
68.8kg

WAGMI
>>77472644
good job anon

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my goal is 130 before EOY

Fatty Contest
WegovyWarrior
147.4kg

retarded question, but let's say someone did zero lifting after losing tons of fat, but ate at maintenance and kept eating plenty of protein each

what would happen with their body as time goes on? literally nothing?

>>77472856
You'd probably look less sickly going over time if you are eating clean, but that's about it. You aren't going to grow muscle without usage

>>77472856
You'd end up with the skinnyfat body type.

>keto and 15 minutes of pilates three times a week
Is it truly this simple?

>>77472916
It is, in fact, that simple.

>>77472924
yes, falling for memes for boomer moms is that simple

Fatty Contest
Boobs
118.5kg

>>77472934
they are man boobs

>>77472935
Man, I take what I can get these days.

Fatty Contest
FatGermanFuck
86.7kg

79.1 kg this morning.

>>77473008
dont do it bro

Threadly reminder, that:
WAGMI

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Just binged again. Fuck this shit man. Three chicken patty sandwiches, a bunch of Pringles and Cheetos, and an iced honey bun and an ice cream sandwich. My food addiction is coming back strong. This shit sucks, I gotta get back on the fasting train

>>77473060
Drink more water
Ironically enough in summer months people just forget to drink water end up dehydrated and confuse hunger for thirst
If you're feeling peckish but you're not actually hungry its very likely you just want water

>>77473060
Because you're really hungry, right?

>>77473060
Why would you have all that at home to begin with?

>>77472590
when i was a kid i got down to 155 and i was pretty scrawny, i had like a 28 inch waist. Idk whats going on with this guy to be 120. does he just have no muscle?
>>77472856
you can just get a pair of 5 pound weights and do basic exercises every few days
>>77473060
you took a picture of it, presumably knowing you would post about it.. wouldn't this be a good time to take a little control and put the icecream and honey bun back?

when I get to 90kg I'm going to do psmf diet until I hit 80kg which will put me in normal weight at 6ft. Any ideas how long it will take?

>>77473111
Around 70000/x days where x is your daily deficit

>>77473060

Looks like good energy m8. Put in some cardio, use that extra energy to kill it.

>>77473060
And I'm bothered by going 100 kcal over my usual daily limit lmao

>>77472856
You'd look like the average indian. Eating protein does nothing unless you lift or have nigger genetics.

I don’t like fasting and usually don’t do it but last weekend I binge ate too much, this week I was a good boy and kept on track so I decided to fast this Saturday and Sunday because it’s my rest days and I don’t lift, I need to shed these last kgs

>3pl8 squat
>feels great, no soreness after, can squat twice a week comfy
>3pl8 deadlift
>have to work my ass off on each rep, lower back feels stiff and sore after, need to wait a week to do again
I'm gonna go crazy dealing with this fucking exercise. I've tried checking my form, getting others to check me and even considered trying sumo but when I pulled sumo last time it felt awkward.

>>77473199
Deadlifts and squats are useless high risk low reward exercises

>>77473203
I enjoy growing stronger. I'm not here to fast my way into being a skeleton

>>77473203
Deadlifts that's pretty much true, but there is no substitute for squats.

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Confess

>>77473294
I was planning on eating 3k calories but they didn't have my usual autistic stuff I always buy so I had to go for the sugar options and I'll be up to 4k calories by the day's end.
I'll be fasting so it's fine but it'll slow me down a bit.

>>77473294
I haven't jerked off in months, yet I continue to get hornier and hornier as I lose weight.
Being down 135lbs has my boners as hard as I remember them being when I was a teenager yet I don't even want to use them.

>>77473199
Stop doing heavy deadlifts, your spine isn't a muscle, it's not going to get stronger from doing retarded stuff like that. Do light weight deadlifts to keep strength up.

Once you snap you ain't coming back.

>>77473060
>This shit sucks, I gotta get back on the fasting train


This is why fasting and meme diets don't work. Eat low calorie foods in volume and eventually you'll get used to eating healthy and junk food will make you feel sick.

>>77473307
You could just not eat as much instead of doing the anorexic cycle

>>77473294
i was planning to fast today but just ate like 24 crackers with a big glass of chocolate milk, expected cals is like 900-1000, as long as I don't eat anything for the rest of the day I should be fine, but my mother and grandma just left the house and went to the market, so theyll probably bring more goyslop and I might not be able to resist

>>77473294
i hate leg and ass workouts so i skip them

What's with all these braindeads itt alternating between starving themselves ("""fasting""") and stuffing themselves with ridiculous amounts of goyslop?

>>77473408
If it works for them, it works, I guess
To me the whole concept seems pretty dumb

>>77473414
Nta but it won't work long term. The whole point is to be able to transition into living like a normal healthy human being not starving yourself and then gorging on garbage.

>>77473367
I know but it's allowing me to hit my goals much faster which is why I'm doing it. I'm almost there, just 3 weeks and I can switch to OMAD or just 48 hours fasts which works the best for me because I hate feeling bloated.

if i hit the gym 5/6 times a week do i still enter sedentary on the calculator?

>>77473430
You should enter it anyway and add calories if your weight loss is going too fast over time (So you probably shouldn't)

>>77473430
What matters is not the hour you spend working out, it's the remaining 23 hours. If you're sitting in a chair the rest of the time then you are sedentary.

>>77473434
>>77473443
wont i like develop health problems from not enough intake? my goal is to be fit and healthy, not develop problems as i cut so i wanna be sure

>>77473444
the intake is ON you

>>77473444
Nothing will happen to you if you're not doing it for years

>>77473447
yeah obviously i just wanna be sure i plan this diet well enough to not make things harder on myself down the line, that's why i am asking, i make sure to meet my required macros every day and have been steadily losing weight but wanna make sure it is going to work long term

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Fatty Contest
Awooga
167.7 lbs

I had mcdonalds for dinner last night I must confess.

>>77473449
alright cool, thanks! breaking 7kg loss tomorrow hopefully. some of my close family got very, very bad health problems from low intake in order to lose weight and i got a bit scarred by this

>>77473444
>wont i like develop health problems from not enough intake? my goal is to be fit and healthy, not develop problems as i cut so i wanna be sure
As long as you don't cut ridicolously low and have enough proteins you won't have any problems for the 200 calories or so you won't be taking. You could simply add the calories if you see you are losing weight too fast but only do so after all the water weight is gone and the "true" weight loss starts (IE after the first two or three months)

>>77473454
my TDEE (sedentary) is somewhere around 2300, i try to stick around 1700-1800 right now.

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Well here's my 4 month progress since starting. Keeping it simple with weekly weigh ins in a notepad. I'm kind of happy it's working and I've come a long way.
All done with fasting, but it's been pretty heavy on my body lately so I'm gonna stop soon. Plan is to get to 84kg, switch to rolling 72h/96h until final goal of 79kg and then do OMAD slightly under my TDEE to maybe get another 3 or 4 kg down.
Honestly when I started I didn't even know I'd lock in this hard and had an "unrealistic" goal of hitting 89kg before September started. Couldn't believe the weigh in today.
WAGMI, don't hesitate if you want to lose weight and start NOW.

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>>77473294
I'm planning a huge binge of food and alcohol with friends next saturday and none of you can stop me from it

>>77473558
how you fast for an entire week and manage to only lose so little, some weeks are better than others but some makes zero sense

>>77473582
At least commit to a fast before you do so. Three days at least.

>>77473408
>>77473417
Why do people always assume that anyone who fasts will gorge themselves on a ridiculous amount of food afterward?

considering fats should be in your diet for men because that's what you need for testosterone
considering my diet has none besides chicken breasts, should i add some

>>77473597
It bothers me too, but I think my body is just too used to fasting and there's very little water weight to lose by now. I eat around 3,000 calories on the days I eat of mostly protein/veggies with minimal carbs. My TDEE is around 2,200 right now so I guess it makes sense to lose 1,5kg on average in a week.
Honestly I'll take it, I'm just happy it's going down.

so erm...will 30 minutes of treadmill walking after lifting kill my nonexistent gains?

>>77473618
Yes

>>77473618
skip the treadmill and drink your protein shake, then you can do whatever

>>77473618
walking no, lol if anything itll just be a nice cooldown

hoooly shit i just found out i can do dips on my chair (height is good and the armrests are far enough apart)
guess my lower chest will get some training at least

>>77473060
do keto you mong and you'll never be hungry again

>>77473618
why would it?

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>>77473060
Fasting multiple days, keto, etc. are not long-term solutions. Fasting feels good at first but I believe it conditions your brain to binge every X amount of time. Just do a normal diet, 500-1000 kcal deficit, and start lifting and walking. You owe it to yourself. There's little things you can add in like coffee-fasting until 3pm, drinking a protein shake before your workout, etc.

What disgusts me about this pic most of all is that it is low quality goyslop. Chicken patties, cheetos, pringles, iced honey buns are TRASH. Not worth ruining yourself for at all. You deserve high quality food.

>>77473645
>>77473060
and if you really can't have it try hopping on something like tirzepatide. who gives a fuck about muh being natty, just do a low dose and experiment with it. it helps with binge eating specifically. natty purists can go to hell, it's not worth being needlessly fat and wasting years and years of your life if you can't hack it

>>77473601
Not anyone, but many anons frequenting this general regularly post about it.

>>77473610
your tdee is probably closer to 1200 at this point

>>77473668
poor guy should have done keto instead

>>77473668
that's the TDEE of a 60 year old, 110 lb sedentary woman faggot

>>77473673
or someone who has been repeatedly doing 7 day fasts and has fucked their metabolism all the way up

>>77473668
TDEE can't drop like that, retard. 7x2,200=15,400 weekly calories. Minus what I eat brings me to 12,000 deficit for the week which translates to 1,5kg of fat lost which the results show perfectly.
Literal simple math, only way to lose more is to exercise.

>>77473677
not how metabolisms work, you sound like one of those hamplanets talking about how their body cant lose weight because of "starvation mode"

do i really have to be lifting 5 days a week for recomp

>>77473702
3x a week will do it if you're genuinely putting in effort

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Trying to get below 67kg (147lbs) has been hell, even at this weight I still have a chubby face, I've been 60kg (130lbs) and looked human, but I had to legit torture myself for a whole month with 0 cheat days, then I binge ate it all back in a span of a year, I'm honestly considering gettin some Mounjaro to just shed this last weight and then stop taking it and try to maintain. 167cm, 5'6. Frick my chungus life.

>>77473709
if you cant lose weight you wont be able to maintain a lower weight

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>>77473715
>t.

>>77473702
You want to lift 3.5 times a week
Most people will just do 3 because it's easier to plan around

>>77473715
My problem is the weekends, I've been lifting for 4 years now and have a pretty tight regimen, 5x/week lifting/cardio, I can keep my diet locked in during the week because I'm busy and outside the house, when Sat/Sun hits and I'm here doomscrolling doin nothing or just studying, I get the urge to go to the kitchen and eat garbage. I'm unsure what the fuck I should do, back in 2025 I had a lot of willpower to just not binge eat on weekends and my diet was really clean, but now I feel tired and bored as shit to do it all over again and starve myself.

>forget im not on 4chins when out with people
>someone says woah dude you lost weight
>say i took the /fit/ pill
>they think i mean wegovy
mfw

>>77473706
>>77473720
thanks. this shit is harder than losing weight

>>77473725
If you have money: Buy a motorcycle and ride it on weekends. You get a dopamine hit and flow state, and also get out of the house. I don't know what evolutionary remnant dopamine circuit motorcycling hits, but it works pretty well.

>>77472590
This guy used to be pretty obese no?

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Went to sleep at 5 AM, woke up at 12PM, then had lunch and took a 4 hour nap between 4PM and 8PM, was supposed to go for a walk but it rained all day, I didn't eat at a deficit either, ate around 2000 kcal maybe, I'll try to go to the gym, just been feeling like ass today, maybe it's the weather

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>>77472156
Fatty Contest
The O
177.4

>>77472012
ive been pretty lean and fit my whole life, until about 3 years ago, I mostly stopped exercising, now I'm at about 25% body fat (tested via bf % machine) losing weight used to be fairly easy, the hunger was never overwhelming until now

how does one cope with feeling like you're actually starving even though clearly I am not.

Also consuming caffeine makes me even hungrier instead of suppressing my appetite

>>77473898
add more protein. it will make you feel less hungry

>>77473898
Eat high fiber, high water content foods. Boiled potatoes is the answer. Combine with protein and fat like yogurt.

>>77473645
Fasting is a monthly or even seasonal affair. Weight loss is just a side effect of fasting rather than the main benefit. Doing it too often just stresses the body.

>>77473645
The chicken burgers are fine man, ground chicken is not goyslop. Iced honey buns on the other hand are in the top 5 of the worst fucking things you could possibly eat.

>my belly button is no longer horizontal
It's the little things.

I feel the T surging through my veins after losing so much weight. I suppose now i don't have adipose tissue converting T to E.

>>77472100
>OMAD
OMAD is pretty much useless, you don't gain the benefit of fasting, and you're going to feel shitty most of the time. The only benefit is pretty much that it's very easy to have control over what you eat.

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I have solved fitness for people who don't have time or motivation to go to the gym and live in a country where the weather is shit for 3 quarters of the year.

Strength/Hypertrophy on Moon Day, Wodan's Day and Frigg'sDay:
A superset of 2 calisthenics compound exercises, followed by a superset of 2 dumbbell/band isolation exercises, preceded by 5 minutes of warm-up

HIIT/Explosiveness on Tyr's Day, Thor's Day and Shabbat:
VR boxing, with a somewhat less intense VR game (Beat Saber, Racket Pinball, Crisis Brigade) as warm-up and in-between matches

Steady-state cardio, whenever you want/can:
Listening to audiobooks, playing video games or reading books on a recumbent exercise bike, a walking pad, or a mini stepper.
The more addictive and the deeper it gets you into a flow state, the better; just don't stop moving those legs.

Throw in some mobility work and you're good.

>>77474098
>shabbat

>>77474101
What exactly do you think Saturday is named after?

You can thank the Christcucks for that.

>>77474104
>What exactly do you think Saturday is named after?
Saturn. you massive faggot

>>77473294
>2700 calories
it's so fucking over

Is it bad if I do like a 1 day fast of no eating once a week?
is it bad if I do a 2 day fast on the weekends and do TWOMAD with a deficit on the weekdays? im nearly 300 lbs and im 6ft

>>77474117
>Is it bad if I do like a 1 day fast of no eating once a week?
no
>is it bad if I do a 2 day fast on the weekends and do TWOMAD with a deficit on the weekdays?
no
>lbs and ft
incomprehensible britbong babble

5x5 or 3x10

>>77474047
bodyfat% ?

>>77474117
I didn't start as fat but that's how I lost 50 lbs a few years ago
>didn't eat anything one day a week on the weekend
>on the other days, ate either OMAD or breakfast and lunch on a 20:4 intermittent fast schedule
>zero snacks or eating outside of that
>didn't do keto but cut out easy carbs and calories such as avoiding alcohol, bread, pastries, and sweets
>occasionally did stupid shit like OMAD 1800-2000 cal pizza once or twice a month
I didn't eat very clean but it worked. I had a mini bounce back but lost 15 pounds and I'm back under 23 BMI now