>Who is /fat/ for?For soup scoopers 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: >>77476765
How quick could your weight loss get before you become concerned? 5lbs a week?
>>77481553if you lose more than 3 pounds in a single day you might just be dehydrated, you should buy a 0 calorie gatorade
>>77481553If you have any concern minimizing muscle loss, more than 1% of your weight is too much.Otherwise, as long as you get enough fats and proteins for your body to function, i.e. 0.5/kg fat and 1g/kg proteins you should be fine.Not medical advice at all do your own research
This and a Hebewife
holy fuark got a sick pump today
>>77481528Groudon nun best nun.
Went on vacation overseas for a week. I know most of the gain is water but still sucks to see. Prevacation was 188. Now I assume I was a little dehydrated and am hoping when I get to normal hydration equilibrium I am only at like 192
Genuinely so hungry i could down an entire pizza in 4 minutes right now
>>77481702do it, just make it your omad
>>77481528i got so fat (250lbs) that if i suddenly go back to the gym tomorrow i probably cant bench my bodyweight
Where do you guys order your supplements? I have been using Nutricost but they have jacked the price on protein powder by 100% in the last year so I don't really want to support them anymore.
>>77481796Vitamins from my local pharmacyCollagen supplements from decathlonI don't take anything else at the moment, would probably get protein powder in decathlon seems to be the cheapest option where I live
I've had coffee a bit too soon before my workout bros...
>>77481802Does collagen help
>>77481819IDK haven't been taking it for long enough, I'm mostly just doing it in order to cover my ass and try to minimize loose skin which I am not even sure I would have anyway. I did notice that my face complexion is more uniform without redness lately, but I'm not sure if it's placebo and/or due to other causes.
I used to do a lot of snake diet and lost a lot of my weight from it. Roughly like 20 to 40 pounds. Now I want to lose my next 50 to 100 pounds to hit my target weight of like 140 as a 5'6 manlet. Yiu think it's realistic to only eat like 500-1000 calories per day to lose as much fat as quickly as possible? It might be a crash diet but I've succeeded with snake diet before. Shrinking my stomach with barely any food does work wonders and even makes me unable to eat my massive portions usually when I eat small for a few weeks.Thoughts? Crash diet dumb or eating too little will be bad? I eat pretty well as well like vegetables, fruits, legumes, lean meat, etc.I just wanna hear if there is any downsides to doing this other than probably feeling like shit going so low and muscle loss which I kinda don't care about.
why is mayo so evil bros?if i wanted to secretly make someone fat, i'd put mayo in everything
>>77481832The downside is that there is a 95% chance you'll crash and yoyo and a 5% chance you succeed and still look like shit.Don't go under a calorie deficit which causes you to lose mora than 1% of your weight a week and try to retain your muscle. You should care about that even if you were a tranny or whatever.
>>77481843I'm not particularly disagreeing with you that there is a chance of yoyoing or failing it but my experience with snake diet makes me confident that the chances are either in my favor or in at least 50 50 which I like those odds. Hell even if it's a 10% odds then FUCK IT. I'm a gambling man, I like those odds.Muscle loss sounds dramatic but I don't know why it's bad. I'm a fat fuck, you think I have any real muscle besides legs? If I actually did shit, I would have muscle and not be that fat. I could lift during it but I double I'll gain muscle or even maintain it on such a low deficet.
>>77481832Just pick a diet that feels sustainable to you and keep to it. 1000 kcal/day isn't really hard to do at all and is pretty sustainable. 600-ish kcal is something I did years ago, I felt weak and dizzy all the fucking time so I really wouldn't recommend that. But maybe it'll work out for you since you're a manlet.99% of the work is mental anyway.
>>77481852That's rude, I prefer the word dwarfmaxxing. Not manlet. I'mma be a stout dwarf, lift after extreme cutting, grow out my hair and buy shoes that are insanely flat with no padding so I look even shorter.
>Now Grandma Boston is in the hospitalI must push on for her.
>>77481819I've almost been taking it a year, my loose skin has retracted a little, but I'm not sure how much of that (if any) is the collagen peptides or just natural skin elasticity doing its thing, but its not like a magic bullet or anything.
Anyone else eat to fill a hole in their empty life. Without food I have nothing to comfort me
I haven't eaten in 22 hours and my anxiety is through the roof, like nothing is happening rn but I feel so anxious and terribleI want to eat but I want to lose weight help
>>77481912Not eating for a day has never killed anyone anon. Sip some water, go for a walk.
>>77481914I think i'm going to walk my fat ass to taco bell and get a cheesy gordita crunch
>>77481528>106kg>tried every diet i can think of>if anything just keep gaining weight>just start tracking calories and eating fairly high protien>what people call an eating disorder, it's too hard etc etc>i literally just put what i eat into chatGPT and tried not to eat over 3000kcal day >33 days in, down to 97kg>averaging 2840kcal and 159g protein a dayAll these nonsense diets an just doing the oldschool "eating disorder" bodybuilder method worked eh?fuck it, i might do a dbol cycle because old school bodybuilding stuff works
>>77481833i'm pretty sure there are alternatives with starch and water
>>77481917Truly disgusting choice, taco bell hasn't been good for decades. You won't enjoy it very much and you'll regret it after. Why do you inflict this useless suffering on yourself in an attempt to escape from the useful suffering?
>>77481832I eat about 800-1000 a day, its fine
>Gained 3kg in a WEEK despite no change to my good diet and exercise routineThis better be water weight because if it isn't I will turn 360 degrees and walk away.
>>77481833light mayo is like 30% of rhe calories and tastes pretty good
>>77481926ChatGPT is not accurate.
i fucked up today and ate at maintenance due to potato chips so i will try to fast tomorrow. i never imagined chips can be gorged on this easily because i've been avoiding them for so long. 700 calories and feel like nothing.this week's average have been pretty bad at 1700 due to multiple fuck ups but due to my commitment in the rest of the month, my monthly average is still 1400. wagmi
>>77481942its ok im going to get a baja blast zero sugar. ill report back my findings.
>>77481965>>77481942yeah I mean it tasted good. I should've got it without sour cream. The baja blast is fire though
My food today. 238 lbs 5' 11" male (age 34)
>>77482025if you're already weighing all your food why use chatgpt? every free calorie tracking app is more accurate and has better features
Today was bench press day, did three sets of flat, three sets of incline, upped the weight from 50 to 60lbs and then just finished an hour long run. A glass of apple juice really helps with energy on a diet.
>>77481942it may have been better in the past but fast food has gotten so shit that most other places are way worse
>>77482025>age 34very scary to think that might be me one day
>>77481528Remember: Under no circumstances eat carbs!
Just remember, if you just wait out the intense cravings, they will subside
>>77481528I got so fat this august I hate myself so muchFor the past year or so I've been struggling to lose weight like crazy every time I seem to be making progress in regards to muscles I get fat but then never can lose it for good
>>77482062lies
>>77482074Truths
>look up weight loss on google>"healthy weight loss is doing it at 1-2 pounds a week">they want me to lose 100 lbs in about 2 years and some changeahahahahahahahaha no, im going to go stupid mode on this shit and not ozempic im just not going to eat for 2 days in a week and eat real lean on the weekends. pffft 1-2 pound loss a week, who in the fuck though of that shit do they want fat people to stay fat? keeping a regiment for that long is daunting just power through. I ate whole chickens when I shouldnt have and I powered through Ive fasted for 48 hours and powered through but telling me to do some babyshit for 2 years with little results? bah!
>>77482052>sedentary>those beautiful veins
>>77481912Next time when you fast you need to distract yourself with something to not think about food, I play overwatch and tilt so hard I forget im hungry
>>77482178But that's the best way to do it.Change one habit, 60g 0rotein powder in place of one carry meal, and you'll be on your way.
>>77480077
>>77480508was it worth it, anon? I bet you regretted itI reply because you, yes you, are stronger than this.
>>77481528I did a 72 hour fast and it changed my life. I had zero desire for sugar. My appetite changed. I decided to do keto. The wright started to freefall. None of my clothes fit anymore. It was fun at first, then my weight got lower and lower. Eventually I had to make myself start eating more, but I refused to go back to the carbs and sugar because after the fast…. Let’s just say the fast gave me perspective on what carbs and sugar really are. So I’m over here trying to eat enough bacon and sausage and eggs to gain weight. I went from 220 to 150 in about five months. The finally got back up to 170, and I’m gaining. My lifts didn’t suffer too much through it all. The calculators told me that relative strength increased as my bw went down.
>>77481926avoid AIs like the fucking plague, I used one early on and it would keep being inaccurate and overfeeding me to the point i hit a plateau for a whole monthas soon as i dropped it, picked myfitnesspal back up and started weighing everything properly my weight's been going down steadily
>>77482450Great job anon, let's see your before and after pics
Is it just me or the closer you get to your GW the harder it is to maintain your diet that got you there?
Should say I'm cheating my ass off here by doing my morning piss before my weigh-in instead of after and losing water weight from quitting creatine. Pretty sure its <1kg loss in reality.fatty contestOhmaBodyGoal86.75
>>77481528>no energy>fall asleep at 4pm and wake up at 8pm>10pm lying awake in bed>cant sleep but know that if i get up i will be hungry and want to eat something
oh fuck i fell for the post coom hunger. i forgot about it.>>77482479nah. that's standard procedure.
>>77482459TDEE is decreasing as you get lighter
Trying to help an online friend lose weight since I myself had lost 50 pounds but Im having a hard time believing what hes telling me. He claims to be 268 pounds which was about my own starting weight, 5'10 like me, and we're only 2 years apart, but the dude wears 3, almost 4XL shirts while I wore 2XL at thay weight, and he looks waaaay fatter then I was when I was around 260 pounds. I made him take measurements and his body fat percentage is 41%. Is he being truthful about his weight or he got some fucked up body composition?
I'm getting really tired of my issues with shitting. I just flat out barely go anymore and it's so goddamn dry no matter how much water or other shit I do. I hear it's protein that does it but goddamn this sucks, I haven't shit in almost 3 days now.
>>77482558add avocado into your daily diet, will help if you're already getting enough fibre
I've been good all month. Why shouldn't I have an 8000 calorie cheat day
>>77482580>8k>in one daywhy "treat" yourself with slop?
>>77482577I'm not sure I'm getting enough fibre either, not sure where I should get it from I guess. I've been hesitant for avocado due to the fats and calories.
>>77482580I'm not sure I could hit 8000cal if I even tried, that's just insane.
140 -> 142 lbs, June to now, started going to the gymWhy has my waist not gotten any smaller? :c
>>77482588fibre + avocado will help 100% and ofc being hydrated enoughback when i did keto it was the only thing that helped.when it comes to the calories aspect, i would say it's worth it to work it into your daily allotment if you can.you could do like half an avocado a day.maybe there is something else that could help but that's the only thing i know of personally that works well.
>>77482554could be either. but if he has fucked up composition, it should be obvious in a photo. very frail looking despite the mass.
>>77482605What fibre could you recommend? I'm willing to add some in if I can.
>>77482558add a generous amount of olive oil (~50 grams) to your food for a couple of weeks. more if you can handle it calorie and taste wise.
>>77482580to keep the month's deficit?
>>77482612Could I get by with just olive oil and some bread? or even just straight up drinking that amount?
>>77482614>Could I get by with just olive oil and some bread?depends on what you mean by that. you can do it for a week or so but the malnutrition will catch up to you if you do it long enough>or even just straight up drinking that amount?if you can handle the taste, sure.but if you just want to force bowel movement, there are calorie free options.
>>77481819You get some collagen from food and excess is turned to calories/carbs so can it even hurt you? it takes like shit though, more so if you eat it in powdery form like meif you are fatty and are afraid of loose skin, is there a downside if you take 10grams daily?I'm doing 10g of collagen protein peptide powder shit and 500mg of C vitamin 2x weekly, no idea if other shit would be helpful with the looming doom of loose skin from losing 50kg
>>77482580I tried a 1400 cals cheat meal after a month of eating clean and I mlegit wanted to puke it.My stomach is not large enough anymore. Stop having your eyes wider than your stomach.A good strategy going forward might be to make a queue of "reasonable" cheat meals so it doesn't feel like you are sacrificing anything as eventually you will eat all you want to
>>77482638what did you eat? i can easily do 1000 calories
>>77482663Mcdonalds
>2kg of potatoes is only 1,500calories >can last you an entire week what the fugg you could live off of potatoes, fruit and some protein and still be in huge deficit daily
>>77482695if you can function why notyou still need salts and vitamins so you can actually do shitbut potatoes are good way to ward off hunger but being able to bear hunger is better since you actually need to better your living habits if you want to live better in the future
>>77482695Irish peasants used to live on a diet of primarily potatoes and dairy with occasional meat
>>77481926Obesity is a disease. It's completely preventable and I know because I unfat myself. I'm tired of pretending that fatties aren't killing themselves with their goy slop and motionless existence.
>start eating clean>week 2>notice my sweat doesnt stink as intensely as it has in the pastare you fucking kidding me? my bad BO was because of GoySlop?!?!?!
>>77482695uuuhi used to eat 800 grams of potatoes per day when i was eating them. sometimes, i would eat more than 1 kilo too.>>77482727might have been a certain food not necessarily goyslop. onions (literal onions not sœy) cause my sweat to stink.
>>77482638I fall into a depression for 2 days when I go over my calories kek. I feel like all the progress and work is lost.
>>77482609although it's not the best source, i get a good amount of mine from "low carb" toast it's basically filled with plant fibre and 60 cal for 2 slicethe rest comes from any veggies and of course avo.
>>77482695literally my meal prep for the week1kg of lean minced meat and 4 potatoes split over 5 days (plus some cottage cheese, egg whites and tuna + cream cheese)more than fine
I miss tea and coffee the most since starting my diet.>it has no calories you can drink it all you wantI can't drink either without milk and 2 teaspoons of sugar. I could drink multiple cups of both every day.
Started losing a lot of weight after hopping on a low dose of strattera and zoloft, no longer getting binge urges. But the problem now is i somehow look flabbier than i did at my peak weight and its really demoralizing me.
>>77482823Skimmed milk and aspartame/stevia/whatever
>>77482823that's a shameI love coffee and tea and can't imagine going without itI don't take it with any sweeteners thankfully. never got into sweet stuff personally.
https://www.youtube.com/watch?v=d-oJEXZ9rWw
>>77482888Oh shit, wrong link: https://www.youtube.com/watch?v=BRncf_iUbWU
>>77482052keto is not optimal. you lose lean body mass doing keto and even with heavy resistance training you minimize loss, whereas on a high protein calorie restrictive diet you get to lose fat while mainting lean muscle and even gaining muscle if you are a beginner
>>77482893>you lose lean body mass doing ketoI love when people pull shit out their ass like it's a fact.
>>77482900It’s medically proven.
>>77482906No, it isn't.
Decided to cut down on fasting. It's been easy as fuck at the beginning but I got smaller and this shit's been killing me especially these past two weeks. I've done straight 5 weeks of 7 day fasts in a row, this would be my 6th week in a row on Saturday but I'm cutting it short tomorrow cause I feel like shit with no energy, sick and feel like puking. Idk if it's cause I lost a ton of weight and there's less fat for the body to burn, but just gonna roll 72h fasts with exercise from now on for the last 10kg. Biggest fear is regaining water weight though and getting demoralized rn.
>>77482906you will always lose lean body mass you fucking retard lean body mass is not the same as muscle god I wish I could kill everyone in this thread
1 month of maintenance comes to an endI have ups and downsBtwWAGMI
>>77481625>down to 192.2 not ever 18 hours laterI love it when the math treats me good
Started about 3 weeks ago. 200 by next year, 180 is the peak goal
Back on OMAD after major slippage aka a week long binge. Weighing weekly now instead of daily. Lezzgooo
full day of slopping out after a 22 hour fast>taco bell luxe box (cheesy gordita crunch + doritos locos tacos, also like half the chips and cheese, diet soda)>some rice and low fat 6oz turkey sausage>2 mozarella sticks>an egg mcmuffin and a hashbrown>like two cups of coffee with milk and another mozarella stick>a costco protein bar>a packet of ez mac and cheese I had in the cupboard for months (440 calories)gonna knock out soon
>>77483149forgot to mention:>I lifted heavy today (pull ups, pec dec, and ab machine, 2 sets each till failure)>the mac and cheese is broccoli flavored (so it's healthy)
