We're all gonna make it bros edition>Who is /fat/ for?For rotundos who want to better themselves through meaningful hard-work, strategy, and dedication.>This is not QTDDTOT. ask questions about fat loss, but use that thread for general questions.>Read the /fit/ sticky (you should have already, but it covers all the basics of diet and exercise)http://liamrosen.com/fitness.html>Calculate your Body Fat Percentagehttp://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (needs waist/neck measurements)>Calculate your BMIhttps://www.nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm>Calculate your TDEE (Total Daily Energy Expenditure)https://www.sailrabbit.com/bmr/ (complex)http://www.fitnessfrog.com/calculators/tdee-calculator.html (simple)>Plan your weight loss week by weekhttps://www.losertown.org/eats/cal.php>Track your calories and macros with MyFitnessPal or Cronometer. Works best on smartphoneshttps://www.myfitnesspal.com (better for packaged food)https://www.cronometer.com (better for generic foods/micronutrients)DO>count calories, all of them>calculate your TDEE at sedentary. It will save you a whole meal's worth of calories.>buy scales, be autistically accurate in your measurements>learn how to cook and start cooking your own healthy meals. lean protein and green vegetables>develop sustainable healthy lifestyle habits>eat a lot of protein (1g/lb of goal body weight)>cardio. learn to love walking>start lifting weights! fatties have the advantage that they can build muscle while cutting, especially as complete beginners!>post your height/weight/screenshot of MFP/Cronometer food log when asking for adviceDON'T>eat refined sugars, they're terrible for you regardless of calorie count>eat processed foods, or at least try to avoid if possible>drink your calories. alcohol, soda, hot chocolate, fancy starbucks shit. forget it>be a retardprevious thread: >>50800483
Finally broke 195 today. I'm so excited I can't stand it.SW: 215GW: 175CW: 195
/fat/ survey:What food has helped you most with getting that weight down?
>>50806633Turkey and Eggs
>>50806633OMAD: white rice + meat
>>50806633Ginger and pickled herring.And now I FINALLY got my hands on some natto.
>>50806633The food you eat doesn't matter, the food you don't eat does.
>>50806652Sounds quite tasty. Is there a recipe or would any do?
>>50806633Fiber One cereal, I guess. High fiber and low cal, it makes a satisfying breakfast for me. Before anyone asks, I'm not the retarded cronometerfat.
>>50806698>recipe for nattoI fucking wish. You need to ferment onions beans in a specific bacterial culture harvested from Japanese straw. I just found a shop where I can get it for $2 a pack when I buy in bulk, which is amazing considering it's flown in from the other side of the planet.It's a very acquired taste, or so I hear. I loved it from the get-go, but I'm Scandinavian, so I've grown up on weird foods.
>>50806743>onions beansS O I I B E E N S
>>50806743Dang. I do have a Chinese Mart but it's a nice drive away. I'll have to ask around of others. Thanks though
>>50806633Quark, I would have it every day for breakfast if I could figure out a tasty way to combine it with eggs.>>50806686From this angle pasta, I never knew the calories it had.
>just 1 hotdog bun is 210 caloriesho-lee shit
>>50806908What fuggin buns are you eating? The ones around here are like 130
>>50806921I just grabbed the first ones I saw in the store. Ball Park brand.
>>50806949check again bro and don't eat the ones you bought. 210 is way too much
>>50806579how do you guys keep going when it seems like it isn't working? I've been way under my TDEE and (mostly) avoiding shit food, and drinking more water for about the last 10 weeks. I feel better, but according to myfitnesspal I should've lost around 10lbs by now and I haven't. any ideas why?
>>50806962I know faggit I'm just expressing shock.
>>50806970>mostlyyou're probably still consuming a shit ton of>>50806970sodium and/or carbs and retaining water. Just keep going with the process and put down the fucking fast food and donuts.
>>50806978>>50806978I'm just trying to help bro
>>50806633i know it's the go to thing but chicken, broccoli and eggs really do wonders
>>50806633i wish i could point at one thing and say this, but how i eat now can't even be compared to how i used to eat. high protein (chicken, fish, sometimes eggs), plenty of legumes, as much veg as i can handle, and whole grains.if i really had to pick one thing it would be chicken but it doesn't solve the issue alone.
>>50806982so is it the sodium retaining water? I try to watch my sodium intake cause its shit for you anyway. but one calorie is one calorie, right?
>>50806633EggsWhite RiceAvocadoWaterChickenBeef and BroccoliGrapesApples
>>50807021yes, you're losing fat (most likely) but you're retaining water if you're consuming a lot of carbs and/or sodium and water is heavy as hell.
So basically one month in. Strict sport routine (everyday a little bit of cardio), callorie counting and quit the booze, lost 18 lbs already. Need another 18 lbs to have a normal BMI.Today I was a able to wear a shirt that didn't fit me before . And a co worker asked me if I lost some weight.Today was a good day ...
>>50807035makes sense. thanks anon. looks like I need a shitload more protein in my life.
Fuck.I binged.Forgive me /fit/I was doing REALLY good for a few weeks, WHY did I have to do that and set me back a few days.But I gotta bounce back
>>50807071Protein is the key to everything fitness related. Losing weight, being healthy, bulking, etc. You need a lot of protein.
>>50807085 It happens. Just don't make it a habit and you'll still see progress!
>>50807085Now tell us your strategy to prevent a binge in the future.
>>50807115Truegotta go back to the menu tomorrowI'm thinking of posting this in my room, also /fat/ inspo
>>50807159What happened between July and October?
>>50807157Honestly not quite sure why it happenedprobably because I haven't slept too well, came back tired from the gym (and didn't shower right after) which led to the zombie-like weak willpower state, combined with leftovers and junk in the house => binge
>>50807190Which ones? it's 3 years
Should I just learn to throw up?
>>50807216Just kill yourself instead.
Just wanna shill for these guys right quick since these wraps are an absolute godsend on a cut. Look at that nutritional info! 60 calories, 3 net carbs, 5g protein, 0g sugar, 8g fiber in each wrap. The come in white and garden veggie flavors tooCraving a sandwich? Just take one of these, pour some light italian dressing on it, cram it full of baby spinach and snarf it down. 2 of those will satiate you for ~150 calories total. God damn boi
>215.5Trying to be fit again after three years of being lazy and depressed. Only 2500 steps in today and I saw a herd of deer and enjoyed the company of this guy here.Really happy I’m doing this.
>>50807207Do you live with others? I feel similarly with leftovers, that if they aren't eaten they'll go to waste and rationalize that way. If you live by yourself, perhaps make sure that you are cooking in portions that you know you can eat in one sitting.
dodged the troll threads for a few days but i didn't like missing my end of week post so here it isend of week 10, was 111.3 kg, 0.5 kg down on last weekhad a big whoosh so my current mini-plateau was pretty predictable. just going to keep on going. still near my prediction line so no worries.managed to have a few beers the other day without going much over my limit, special occasion since i was seeing my brother for the first time in a while. doesn't seem to have affected things much.i've been on 1600 kcal (down from 1700 kcal) for the past 6 days, doesn't seem to have made a huge difference so i'm happy i can reduce without too much trouble. my next calorie drop is at 101.8 kg.hopefully by the end of the week i'll have bust through this plateau.hope all you rotundos have had good weeks, keep up the good work everyone!
>>50806633oatmeal and coffee
>>50807477when I didn't have a microwave I'd eat cold oatmeal with tabasco sauce and black coffee for breakfast.would not recommend.
>Monday>TuesdayExhausted by manual laboring and chores>todaygym is closed down because it fucking floodedSo instead I stayed at home and emotionally overate probably 1000 kcal over my daily TDEE.I just finished a 550 kcal chocolate and I hate myself.>don't have a job>too emotionally unstable to better myself>get a shit job>too exhausted and short of time to better myselfDoes this ride ever end?
>>50807294Every "low-carb" tortilla or wrap I've ever tried has been garbage, not even worth the reduced calories and I'm sure that shit isn't worth it either. I'd rather wrap my food in lettuce if I require a low-calorie vehicle to get it into my mouth. Tortillas, like ice cream, are only worth eating if they're real and whole.
>>50807488i bought an electric kettle. it's a lifesaver for coffee and oatmeal and tea
>>50807493manual labor huh? i'm assuming you have maybe some kind of a yard you don't care about? whenever I'd get really pissed at myself I'd go swing a sledgehammer until I couldn't anymore. works pretty good. that and digging holes.
>>50807493>I considered doing something productive but couldn't, so instead I did something counterproductiveYou'll never get off that ride as long as you keep making excuses to stay on it.
>step outside>instantly drenched in sweat>shirt gets soaked through and starts sticking to my skin, showing the disgusting outline of my bodyNEVER GONNA MAKE IT NEVER GONNA MAKE IT NEVER GONNA MAKE IT NEVER GONNA MAKE IT
>>50807562pro tip: the disgusting outline of your body is always visible, regardless of how wet you are. everyone can tell you’re fat, you can’t hide under clothes. the only way to fix it is to lose the weight
>>50807653I've lost 75lbs. I look half decent in a dry shirt now.
>>50807562Big relate anonI tell myself nobody caresAnd I think it’s to an extent true;Everybody’s more worried about themselves than youAnd even if they do notice you, I don’t think they’ll shame you for trying your hardestWe’re in this together
>>50807562You’re already disgusting you have nothing to lose.
>>50806633Whitetail deer venison, Walmart Marketside Spring Mix, and running. Whenever I run I dont feel like eating afterwards, just super bloated.
>>50807653adding to this, slouching your shoulders just makes you look a lot worse and does not hide your man-breasts at all
>>50806633Green tea. Suppresses appetite and tastes delicious with a small amount of caffeine that perks me up but doesn't make me feel anxious like coffee. I really have no idea what I'd do without it.
>>50807562watch some stuff on correcting posture, if you're heavy (and I am too) chances are it'll be all fucked up and you'll have your hips forward of your chest, forcing your gut out. if you can learn to tighten the core muscles (the ones you shit with, but not that tight) and stand up straight with your shoulders back you'll probably at least feel better when you look in the mirror.also stop wearing cotton if sweating is an issue for you.
>>50806633veggie stir fry. i could eat a kilo of it and still not reach 500kcal
Well.... Here i am again.I was the guy who posting daily updates from January untill March, but i fucked up at the end. I gained most of the weight back (20 of the 30 pounds i lost) and i'm finally going to restart my diet.I was too weakminded, but now i'm going to succeed.
>>50807231made a bigger version with autistically more info
Close to making it but my calves are still fuck huge and 90% of the clothes are slim fit these days.Shit sucks.
>>50807883I basically exclusively wear cowboy cut jeans because of this, comfy as fuck and I don't mind the dad look
>>50807533That's nice. I'd like to chop wood or something but unfortunately I don't even have a yard, I live in an apartment now. I wish I had some kind of property I could improve somehow, but I don't even have a car.>>50807535I have a finite amount of willpower. Also you can re-read my post, I didn't make up any excuses.
Guys. I'm starting. I just turned 25 this week. 6'3"201kgHave been doing dumb-bells for a week, started 1900cal a day, and getting a rowing machine this weekend. It's going to be a long ride. I accept that now. I've never been thin. I've always been fat.
And on the pedestal these words appear:'My name is Anonymous, king of yoyoers;Look on my works, ye Mighty, and despair!'>surely this time will be different
>>50807930Was 220kg when i started (6'4).Jumping jacks are the real shit, trust me. Try to do as much as you can and one you can do 3 sets of 100 hundred without problem, then you should add in burpees.It's a quick way to increase stamina and you will melt the fat off.
>>50807928>I didn't make any excusesYeah, you're mental and never gonna make it. Nice knowing you.
>>50807962Have you identified why you keep fucking up and devised a plan to avoid fucking up again?
>>50807329Yeah, don't live by myself yetthey woudln't go to waste and weren't technically for me, so I don't have that rationalization.I think what I need is to slowly start transitioning to not eating in my room infront of my computer watching YTObviously binging like that I wouldn't do out in the open
>>50807975I live in a 3rd floor apartment, and my downstairs neighbor is a insufferable cunt of a hag. It's a converted house, if I do those I will bring the fucking floor down.>hence the rowing machine over treadmill for cardio. I don't want to go outside to exercise. The shame.
I'm 5'11 225lbsAm I too "skinny" to post here lads?
>>50808032Why would you feel shame? I only admire people who are trying to better themselves.People are way too occupied with their own life to think bad about a fattie.
>>50808071You're not the people staring. I get sensitive and aggressive if I think people are staring / commenting / laughing and I would rather get fitter before I start running / working out in public. This isn't my blog, apologies.
>protein can kick you out of ketosisWhat the fuck, what can I eat if no protein or carbs? I just bought a bag of frozen chicken too...
>>50808001Biggest problem has always been going to a new country and stopping weightloss/going to the gym due to it.Every single spike is me moving to another country and getting to know bunch of new foods, new friends that go out and whatnot, and every time theres a pronounced loss its when I've stayed at a single place for enough time that the novelty wears off and finally decide to buy a new scale and start caring about it again. That combined with a "its probably not that bad" mentality, and me being 1.96cm that kind of tends to hide fat from my sight until I'm already a hambeast again.Steps taken this time are basically I'm now settling down for good somewhere so I wont do novelty eating anymore, forcing myself to weigh myself at least once a week so I cant ignore a weight increase, and the fact that I'm now 30 really brings home the fact that from here on being overweight is a major health issue.I've also fixed my teeth up after not having gone to a dentist for 8 years (only had 2 cavities and the dentist was suprised at how healthy my teeth were considering how long it's been, lots of plaque though), so yeah, trying to fix up the things I've been disregarding for good.
>>50808105pretty sure if you do no carbs for more than like 2 weeks your body starts shutting down
>>50808105This is not true though
>>50807718I don't slouch for that reason, I just slouch. I can't help it. I try to correct myself throughout my work day but before I realize it my body has slid into that position. My forward head is getting pretty bad too.
>>50808021One tactic I have used to change my eating habits is over-heating some meals. For example, with my oats I would heat them very hot and not allow them to air-cool before eating. I would have the piping hot oats and blow on it several times before each bite. This worked to help me slow down while eating and helped me transition out of the mindless eating habits I had, which resulted in very fast and unsatisfactory meals.
>>50807991Fuck off brah.>>50808071>Why would you feel shame? I only admire people who are trying to better themselves.Stop lying dude. Nobody thinks highly of a fat guy sweating his ass off to run for 5 minutes at the park.I'd suggest doing cardio at the gym or at home. I see fat people at the gym all the time and I think "good for them". Try the bike or the elliptical as to not fuck up your joints.>>50807846Nice. How did you log this? I'm too lazy to do it manually.
>>50808216Manually.But it makes the graph, it can make it in any date range you want, pic related is this monthhttps://www.fourmilab.ch/cgi-bin/HackDiet/
I consider apples my "cheat food"It's sweet, filling, cheap and convenient.How many can I eat a day before it becomes unhealthy?
>>50807159>>50807846>no unit on y-axissee me at my office
>>50806633Chicken and broccoli
>>50808367It will never be unhealthy to eat a few apples a day, if that's your cheat food then you're doing great
>>50808367fruit of most kinds is great, just stick to 2-3 portions a day tops
>>50808266Another question: did you weigh yourself at standard times, ie when waking up, or at random times? Hydration and water retention can throw me off by up to 2 kg at times.
>spend most days anticipating sleep so i can weigh myselfa confusing feel
>>50808449Trying to do it every morningbut I don't wake at the same timebut that's why the hacker diet shows the red trend line
>>50808370but there is, don't you see the numbers? (kg)
>>50808591You should weight yourself once a week only imo
>>50807732>Green teaWhat's a good brand?
>>50808884Go through an importer like Upton Tea Imports. You can get a variety of flavors for a decent price and the quality is higher.
>>50806579Does someone have the background image? Hopefully in 4k
>>50808946i should sauce shit for money
>>50809023Amazing anon thank you!
>>50806579>OMAD on large California burritofuckk, time for a waterfast, Im not ready to eat out yet...
>>50806579>be fatass>start using myfitnesspal>log everything I eat like an autist with a scale and everything>have been coming in a few hundred calories under my TDEE the past 3 days>trying to get as close as possible to hitting my macros>don't even feel that hungryAm I doing something wrong? This shit doesn't really seem all that tough. Am I going to totally fuck my metabolism up if I keep falling under my TDEE?
>>50809382if you want to lose weight you're meant to eat less than TDEE numbnuts
>>50809382No, losing weight isn't that difficult.
I've decided to join the struggle and REMOVE my gut and shave at least 20-25 kilograms off my fat, disgusting body. I have 2 big problems which are not negotiable, night shift job, and skipping lunch, every day. I keep my night shift habits even on day offs otherwise it will fuck with my flow of habits, and sleeping overlaps with lunch time, that's why I skip it. I need a bit of advice on when should I work out and I discovered I have the most energy when I get off my night shift in the morning, so some anons on other boards told me to work out in the morning. How do you guys figure I should plan out my meals? Right now my eating "habits" are a total mess since they consist of a snack during the afternoon, dinner, snack during the night, repeat. This shit is not healthy and I know it, but I cannot figure out other waysTldr im fat wat do
Yo /fat/, what are your daily vegetables that you eat?For me it's 200 grams broccoli and 140 grams of spinach. Wondering if I should add any other essential veggies into this or if this is good enough.
>>50809539Read the OP.
>>50809582>dailySomeday I hope I'll eat vegetables daily. My favorite vegetables are brussels, asparagus, and broccoli. The two you chose are among the best nutrition-wise. You don't really have to add others unless you want to.
>>50809582it's wise, but not essential, to have a wide variety. keeps your micros in order. but what you're doing is a million times better than no veg at all, keep it up.personally i regularly have cauliflower, onion, bell pepper, mushrooms, lettuce (usually romaine), peas, sweetcorn.
>>50809642I never think to count alliums as "vegetables". Anyone who doesn't eat them is a maniac anyway.
>>50809650i agree actually. if there's an essential group it's the alliums.>>50809582consider adding one/some of the following:onions, spring onions, garlic, leek
>>50809582I eat a lot of brussel sprouts. Super easy, dump them in a bag with 1-2 tbsp of olive oil, salt, pepper, bit of garlic powder, and a bit of Parmesan cheese and roast them in the oven at 400F for 30 minutes. Something like 90cals a serving and very filling. Roast any veggies desu its the key.
>>50809699I wish I could roast vegetables more. My house is just hotbox though and it's pure misery to run the oven.
What the actual fuck is happening to me >inb4 lol baby bench>Last chest day I couldn't even get 3x3 of 50kg bench>Today I pumped 5x5 of 50kg bench like it was nothing by focusing on my breathingI did chest/shoulders/tris for 2 hours and felt as tired as I did last week where I only did chest and some curls. I-is this making it?
>>50809699>brussel sproutsyou're a better man than I, fuck that.
>>50809723Can you use your stovetop? Its less time on the stove but still comes out good
>>50809727i'm still kind of convinced anyone who doesn't like sprouts has never had one that's cooked correctly
>>50809732I haven't tried it. I can look into and see what I can do with my shit-tier electric coil stovetop.>>50809751Agreed. It's one of the most palatable vegetables when cooked properly. The texture isn't out there and it's not bitter or overly "green" tasting. It takes seasoning and fat super well.
>>50809382A few hundred calories is like toast with PB at breakfast. It's not much.You'll lose like a 2 pounds a month. If that
>>50809751>>50809783you're probably right but every time I've had them they've been total ass.
>>50809456>>50809466Thanks for the reassurance hahaha.>>50809788When I say "a couple hundred" I mean >800 calories under my TDEE over the past few days. Should I cut more? Seems pretty simple so far, I just want to make sure I get enough nutrients.
I'm fucking blown away how similar i look to guys that weigh 70 lbs more than me. Like i see before pictures and there's no practical difference between 215 and 280.Guys i know who are around my height (6'2) have admitted to being 640 lbs and i always thought they looked skinnier than me. It's all about the attitude i guess
My 600 lb life is gonna be on in an hour, gonna watch it on the /fat/ discord. Cozy as F. Hope you guys are holding it together too.
>>50809858Depends how much protien you are trying to get into you.I'm at a 2k deficit (I'm thicc) and like you, it's easy. First started at 1k. And I was like nah. Then 1500, still to slow. Now I'm eating 1000 cals a day. Mostly protien. Dropping 6 lbs a week on average.If you can survive off 1k a day cals, without binging, I'd say do it. Get real results quick.
>>50806633chicken and steak, not groundbreaking but lucky its cheap where i am and can buy direct from farms.... big change from living in nyc and living off dunkin donuts, mcdonalds, pizza n postmakes
>>50809858Hold off on cutting back more until you plateau or weight loss slows down consistently. It can be easy at first but eating below your maintenance is a necessarily stressful thing for your body to deal with.
>>50809898Is this a new season?
>>50809912I should clarify.I started with a 1k deficit (2000 cals a day)Then went to 1500 deficit (1500 cals a day)Right now I'm at a 2000 cal deficit (1000) cals a day.
>>50809726bench press is a surprisingly technical lift, if your breathing/leg drive/bar path are on point it makes a huge difference
>>50809937Your TDEE changes as you lose weight. Unless you've lost almost no weight so far, you're probably not at a 2000cal deficit.
I know this isn't /ck/ but I have a crap ton of potatoes. What are some recipes I can make over the course of the week/days/anything so I can use them up and maybe cook stuff for my family? I'd like to avoid deep frying and stick to baking or pan frying stuff if possible.
>>50809989mashed taters with salt garlic and herbs is goat
>>50809989Baked potatoes. "Air-fried" potatoes. Mashed potatoes, if you don't overload your own portion with butter. Most good potato recipes require the addition of fats. You should probably consult /ck/ if not googling "low cal potato recipes".
>>50809989Chop up some potatoes into chunks and mix them with olive oil and whatever spices you like and bake them in the oven at 400 for 40 minutes and eat. Potatoes are calorie dense though anon so make sure you portion correctly.
>>50809582I only eat spinach, lettuce, tomatoes, cucumbers etc.I don't eat broccoli, cauliflower or cabbage because they bloat me.Also how do I thoroughly clean leafy greens without spending like 2 hours in the kitchen? I hate this and my autism won't let me do a half-assed job.
>>50810013Seems like mashed potatoes seems to be the standard>>50810029Don't have an air fryer, so I wouldn't be able to use that.>Most good potato recipes require the addition of fatsDefinitely seems like it. I'll take your advice about /ck/ though and actually not be a lazy ass and google stuff.>>50810037Yeah, I'm aware. I'm planning on cooking a single potato (or 2, depending on weight->calorie) and cooking in a separate baking pan for myself.
Had two really good days, then this happened. Plus a big ol' ice cream.Summer time cutting is ten times harder it seems. Temptation is everywhere.
>>50809970Currently 392.6'1.I've lost 30 lbs since April 7th.And i estimate another 30 since February when I started. (But wasent weighting)I figure wasting 1000 cals a day will see me through all the way to my goal of middle/lower 200's Then I'll reassess where I'm at in terms of loose skin and whatnot.
>three days of cutting>one day of eating like a fatty>repeat foreverWhat happens?Maintenance?
>>50810135cringe and bluepilled
>>50810169pretty much, probably some slight loss too
>>50806579bros, how do i make my rotator cuff stronger? today was shoulders day and feel very uncorfotable. If i get an injury all will be in vain
>>50810185>>50810186I'm trying to maintain 145 pounds forever and I'm actually considering doing this, because I love to eat. That way I could still enjoy the way I used to eat occasionally (it takes a lot for me to feel full) without ballooning back to 220 like I was before.Will keep posted with how it goes I guess.
>>50810169My ideal for maint is to just eat at cut levels when I eat alone and save calories for when I eat with people. I assume thats literally what all those thin people I've met in my life that ate as much as I did when we were eating out did while they were on their own.They all probably eat nothing or barely anything when alone and then pig out with other people. Then fatties like us see them eating like that and we do it when on our own as well.
>>50810212Why not just run OMAD at maintenance
>>50810045>bloatingYeah I bloat from the cruciferous veggies too. I used to think it was protein powder giving me the farts but it is 100 percent the broc and cauliflower. For this reason I only eat them after work or multiple hours before going to work so I have time to digest and not be a bloaty boy. >>50809699Roasted veg truly is delicious. I know it destroys some of the nutritional content of the veggies you're eating but its so good when its fresh out the oven and nice and crispy.
>>50810124>this """"happened""""Great job buying a bunch of shit, lovingly photographing it, cramming it in your fat gob, then eating even more shit. Here's a tasty (You) to round out those micros.
>>50810212eventually you will slip further and further
>>50810274No prob lol>implying you've never gone out for a burger and a scoop of ice cream before
>>50810202unironically facepulls, also fuck brosplits do ppl
>>50810274here look at my ice cream
>>50810392love waffle cones
>>50810442chocolate dipped waffle cones are my shit
What should I do at the gym today? :3I need my tits and chins to go away
How goes the progress gents?> SW 307 > CW 236>GW 220/200/180
I just want some fucking whataburger.
The hunger pangs only bring me pleasure now
>self conscious about my gut, really the only reason I want to lose weight>its like 10lbs per inch of waist circumferencefuck, such a long road for my vanity
What should I buy from Trader Joe's?
>>50811227wtf why wasnt there a confession until nowAnyways I ate cheese its with my lunch today im sorry father
>>50811227I just had an absolutely towering spoonful of peanut butter after eating protein and water all day
>>50811227Went 140 calories over my normal calorie limit today, not too bad but still feel guilty
>>50811013Nothing. You are fat.
>>50811227skipped bjj n had half a baguette but lifted heavy af
>>50811227had too much candy, no worse than maintenance though. back to the grind tomorrow
>>50806633Rice cakes and natural peanut butter. Also guacamole when you want a more savory meal.
>>50806633egg whites with cheese. keeps me full for hours and it's not even 250 calories
>>50806591Good for you anon. That's awesome. Keep her goin
How do you handle the weaker sex drive from low calorie eating? I can only fuck once a day on my diet, preferably after dinner so hunger pangs don't kill my boner.I used to fuck 3 times a day on average.
>>50811690I'm in the opposite camp.Losing weight on 1200 cals a day, I find My drive has at least trippled.Might be because I did no fap for 2 weeks back when I started.
>>50811227Went 170 calories over my limit by eating a burger because my mom wanted to celebrate the end of the semester.
>>50810997Is it really? That explains my poor waist loss, despite losing a lot of weight
>>50811227I ate lots of bad food again oops
>>50811892depends how much you weigh, the more you weigh the more it'll take for an inch on your waist. 10 lbs an inch is nonsense.
>>50811227Just binged today. Was doing fine until I had a little alcohol to relax which set me off.Tuck me in.Let me die.
>>50811227Had a piece of cake, with a little cream on it, and some coffee. Holy shit, this was not remotely filling. I had plans for an enjoyable meal in the works, this is almost my day's calories by itself. That's ridiculous. I put a cap on it while I was ahead, but damn. Don't let free food fuck you up, anons.
>>50812068>>50811969i hope you have learned valuable lessons
>>50812080Yeah. Hopefully I'll be able to scarper off from this fuckup by only losing slightly less weight than I was going to lose anyway.
I've come to the conclusion that my knees can't handle squats and riding my exercise bike, so I'm dropping squats. Maybe I'll try them again when I reach my goal weight.
getting weighed at doctors office tommorrowI am nervous
>>50812381will come back with weigh in, currently 165
Calorie restricted diet of extended water fasting? I've been doing 72hr fasts broken up by small refeeds. Down 18 lbs in 3 weeks. Breddy good guys.
has anyone ever tried mct oil in addition to a calorie deficit? or is this just a meme
>>50812068One slice of cake was 1300 cals?Doubt
>>50808125It isn't? Well that good then. About to fuck up a bunch of chicken on friday
>>50809751Whats your go to way of consuming this shitty plant
>>50812615See >>50809699. They're also fantastic roasted with bacon.
>>50812449IMO fasts longer than 3 days start to become more trouble then they are worth. that's when shit can start getting dangerous. Also what do you eat on your refeed?
Can I get some advice if I should cut or bulk? 5'11 and ~177lbs. Used to be around 250 lbs of fat.Thanks
>>50812693I know I am DYEL but I am happy with the results compared to the blob I used to be
>>50806633The same but less rice and a cartridge of milk as my sweet beverage
>>50812693I don't know. Either is viable.
>>50806633String cheese is the best shit ever
>>50812693if i looked like you i'd stop cutting and start lifting
>hungry>imagine eating a meal>no longer hungryguys i fucking figured it out.also is posting down why is thread dead.
>>50813686>not hungry, just feeling kind of empty>want to eat out of boredom>counting down the hoursNo wonder I got fat and stalled the second I stopped counting calories.
Why aren't you guys cutting on 1 litre of milk every day? In addition to being a complete protein, it also raises your igf-1 levels the most. You could potentially be building muscle as you lose fat drinking milk.
>>50806633Oats and tuna
>>50806633Beans and oats
I binged like a massive retard these past 3 dayscandies, 3k cal worth of chips, calorie heavy meals etc. I fucking hate myself i want to die
>>50814020Back on the horse, tard.
>tfw too scared to go outside for a walk or a run because I don't want other people to see me
>>50814020Basically me but only 3k the whole day. Just get back on it. Don’t let it get out of control like I did recently. The last few weeks I’ve had a few days where I would eat over 3k each day. Just keep busy to take your mind off food.
>>50814020me 2, only replace "past 3 days" with "two days a week for the past like three weeks"it's the start of summer, family and friends are doing things and i can't resist the urges of ice cream and pies it seems
>>50814071im unironically thinking about giving my gf my debit/credit cards so i wont be able to spend money or buy shit
>>50814096Don't emasculate yourself further than you already are, tubby.
>>50806633Head cheese. 95 kcal/100g, 14g protein 4g fat, 0g carbFuckin love this shit, I love aspic and jello salads in particular.
>>50814086what kills me the most is how ill waste a whole week of suffering just to get back where i was before that meltdown
>>50807975>220kg jumping jacksJesus christ that's terrifying, I'm 150kg and I feel my joints grind going up the stairs
>>50806652Holy shit that looks gross. What is it?
are whole wheat tortilla wraps okay to eat?they were cheap and now i'm getting most of my carbs each day from them
>>50808178Lots of horizontal rowing and deadlifts helped correct my slouch.
Skipping breakfast today. I need to start losing weight asap. Going to have a coffee and go for a lengthy walk.
>>50807060Good job anon, we’re all gonna make it
>>50812693Body Recomp timeeee
>>50810948Based bloomer. Pangs are just fatness leaving your body
>>50812603Kilojoules not kilocalories
Feels like I already wasted the week by how much I ate today.Still gonna eat under a deficit tomorrow and so forth then weigh myself on Sunday though. Who knows maybe I'm overreacting.
broke my plateau today niggaz. finally under 78kg (77,7kg). only 12,7kg to go then i'm done
I'm a little depressed, after 2 months and a half I've only lost 1,3% of fat percentage (22 to 20,7). I'm only eating this:Breakfast: 2 eggs, 80g of whole wheat bread, 10 g of butter,Lunch: 100 g of vegetables (cooked), 100 g of carbs (cooked, mostly whole grains carbs and things like green peas etc), 100 g of meat/fish, 1 teaspoon of olive oil, 100 g of yogurt with a teaspoon of stevia.Collation: 20 g of nuts, 100 g of yogurt with a teaspoon of steviaDinner: Vegetables and 100 g of meat/fish, 100 of yogurt with a teaspoon of steviaI only drink water, I don't eat anything other than that, I lift 3 times a week, I walk and take the bus only.I've got really a shitty metabolism.
>>50815045and how many calories is that in total? numbers don't lie. >I've got really a shitty metabolism.bullshit
>>50808759Nah it's a ~3 years long habit lmaoI think I might start daily updating hereMaybe I'll move to /sig/ since I'm not that fat but idk I don't like /sig/1/?
>>50815077It's around 1400 kcal (115 g of protein, 115 g of carbs and 60 g of fat).
>>50815116What's your TDEE?also why so little proteins?also it seems like you're under counting
i fucked up so hard, i ate a shitload of Chinese food todaylast time i did this i ended up in a shitload of unbearable pain, was sweating like crazy, and was so dizzy i could barely keep conscious before i managed to shit it out finally im genuinely afraid of going through that shit again in the morning, what have i done
>>50815116may we see how you determined how many calories your meals are?
>>50815197His macros add up to 1460, but it looks like something is missing
>>50815161It's around 2300 kcal.>>50815197>>50815216I use MyFitnessPalMy dietetician says that it's normal for me but it still bums me out that it's that slow.
>>50815227so how much weight have you actually lost ? fat % is relative
>>50815237I've gone down from 88 kg to 82 kg. I'm 1m87 tall by the way.
>>50815227So add 400 calories (of mostly protein)from your tdee I'd say you're similar to me in weight (?) so you need 150g~ of proteinthe lack of protein might impact lifts performance and keeping your muscle -> change in fat %
>>50815105Trying to get this below 15% in July2/?
Legitimate question from a total noob. Other than cutting down hugely on portion size - which I have started doing, how do you guys count calories? How should I do it? App, paper, do I need to buy scales? How do you guys accurately and consistently count calories?
>>50815251>6'1">180lbsholy fuck you must be skinny like a rail, I hope you're putting on muscle to counterbalance or you're gonna look full on auschwitz
>>50815271I use the MyFitnessPal app. There is others but it have the most complete database.
>>50806633Iceberg lettuce. I used to fall for the meme that iceberg lettuce has no nutrition and just eat disgusting "healthy" salads that made me feel like I'm chewing on grass. But if you use iceberg lettuce as a filler and throw the healthy stuff on top salads are actually awesome. And also broccoli. I basically replaced the carb part of my meals with iceberg lettuce and broccoli.
>>50815274No I've got too much fat, at surprising as it may be. My mother was a borderline anorexic so I've never eaten much but I've always been overweight (never above 27 of BMI).
>>50815271Food scale.But I stopped counting because I have a more set menu now, usually replacing around things with same calories and macros (for example chicken breast with potatoes/sweet potatoes/rice (rice would have less grams)and on cheat meals I'm if it fits your macros and counting the whole day
>>50815271>how do you guys count calories?i don't. as strange as it sounds i lose weight faster and better without counting (i'm doing omad).but, i used to count calories. just weigh everything with a food scale and either calculate the calories yourself or use an app like myfitnespal. it's really not more complicated than that
>>50815271Paper is probably better, just remember you don't need to write down what you actually ate, just the calories. Scale for home cooking, which you probably should be, and if you want a digital assistant than MFP or Cronometer is fine. I just ballpark calories now, but feel free to be anal to get a grip on things.
>>50806579>literally all of my excess weight is in a trucker gut, rest of body is pretty leanthis is going to suck isn't it
>>50815333Yeah, but the upside is you'll see immediate visual results.
>>50815386truth be told I already need to go a size down on jeans, I guess it has gone down. hard to see in the mirror though.
>>50810135does your mommy remove them for you, you fucking child
MY THIGHS ARE FUCKING MASSIVE!And it's just fat. It's embaressing and none of my summer wear from last year fits and the issue is mostly in the thighs. I feel ashamed.
>>50806579lads i just dont fucking get iti lost 20kg and my waist circ is still the samei lost fat at my face, chest, arms and legsbut my belly and hips are still fat as fucki´m losing my mind over this i swear
>>50816360last place to go for most people. keep cutting
>>50816365man i´m down to 103kg from 135kg at 190cmHow much more ? Until im at 80 kg ? 75 ?
>>50816386a friend of mine is 192cm, he's at like 85kg and still has some fat on the belly
>>50816386i'm still fat at 180/80, if you don't have muscle you need to cut, even if you're a lanklet
>>50816386Once you're below 18-20% bodyfat you'll see the waistline just obliterate itself. First place people gain weight and the last place they lose it. Congrats on not being morbidly obese anymore, by the by.
>>50816445Can anyone get to a bodyfat% of 15 no matter what their muscle mass is without becoming underweight?
>>50816486No, women can't. If you're a dude, though, should be fine unless you're completely sedentary and didn't exercise at all while losing weight, which was a wrong decision.
>>50816500I know that i'll look completely flabby and skinny fat i just wanna get down to around 15% and ill be happy for a while since ill look fairly normal in clothes. My muscle mass is close to 0 desu.
>>50816521Well alright, you can do that.Please start lifting, though. Or at least pushups or something. You won't regret it.
According to a tdee calc, my tdee is 2400 on the dot. What's the minimum safe amount I should be eating so I don't end up killing myself with stupidity? I've been eating around 500-600 calories and I know that it's a recipe to fuck myself up in the long run but I justify it by saying that it'll make it just marginally faster. I'm thinking 1000-1200 at max? Currently sitting at 196lbs, 5'8.
>>50816604my tdee is the same. i'm eating like 500-1000kcal omad. been doing it for a few months, going great
>TFW lighter than I have been in years and people comment that I look good.
>>50806633Protein shakes for breakfast keep me full.
>>50811227it was all fine in the morning, 600 calories avocado, cocoa powder and whipping cream mixed together. and then....BAM outta nowhere. 1200 calorie 276g chocolate discthen BAM 1200 calorie generic chocolate roll cake.Because my diet is being monitored next week. I don't even feel joy or anything from the food anymore. It's nothing. I wanted it so bad and now that I've eaten it, all it does is make my head feel fuzzy. Kind of like with alcohol, which im going to binge too on the weekend. But that's more fun.
>>50816171my sister was gifted with a healthy genetic predisposition towards cellulite. was funny to watch her diet until she was losing her hair and then cry herself to sleep because she still had it.
>>50817057You came here to tell us you've given up?
>>50817103Oh man, I've been losing hair like crazy on my diet. It's rough.
>>50817057>make my head feel fuzzyi think it's the sugar that does this when you're not used to iti haven't binged in a long time now but i recall feeling this wayyour breakfast sounds pretty lousy
>>50817105you're right. i wont drink this weekend I WON'T. mostly because i won't have the money too, but I won't
10.6 lbs left to go.
>>50816604500-1500 calorie deficit should be fine at your size. Just try to get some micro nutrients when you do eat
>>50815271mfp has a barcode scanner that fucking picked up some backwater hillbilly finnish brand of head cheese, so that's cool
I've got some sort of inflammation going on right now. Weight hasn't gone down in a week and I weigh 3kg more than a week ago despite not eating any more than usually. I started drinking more coffee so maybe that could be causing it, maybe the milk I put in it. Inflammation is temporary but I'm still losing weight right?
>>50817523If your calories you consume are genuinely below the calories you expend, you're losing tissue. Trust in the process, buddy.
>>508078262nd this, i go through a bag or two of peppers and onions every week with some other stuff thrown in there. tastes good, fills me up, less bloated than ever before. throw in some chicken or ground beef and i'm good. sometimes i grate a bit of sharp cheddar on top
>>50817563Yea I haven't changed anything in eating and I only drink coffee with milk, and water. Maybe it's the coffee but Im too addicted to it I don't want to quit sipping
>>50817611You are counting your milk intake right? It's even more important to count calories from drinks than it is for food.
>>50817611Drink it black, if you're worried. Drink it black anyway, makes it easier to just whip up a cup and get your sips. Zero downtime. Breathe that shit like air.Milks like what, 150 kcal per cup, though? If you're just adding a dash to taste, shouldn't be doing shit, you'll be fine. If you're adding like half a fucking cup, could be a problem.
>>50817661>>50817657it's like 150kcal a day at max there is no way it stops me from losing weight since Im on OMAD. I know I wont fast 23-24 hours every day since I drink coffee with milk but Im not doing OMAD for fasting anyway I just don't like eating more than once a day.
Bought chicken today, open the package and a putrid smell rapes my nostrils. Thank the lord that i always have backup kidney beans at home.
What's a good lean "filler" to bulk up a meal? My biggest problem is portion size, I get hungry really quickly and if I don't either eat a big meal, or snack a lot, I get famished quick. So I can make and eat a chicken stir fry, but it doesn't help if I'm hungry again 3 hours later. I've heard rice is good, but looking at the calories and carbs, I'm not seeing how it is good.
Does walking when not in a fasted state actually burn any calories?
>>50817974Protein yogurt or cottage cheese
>>50817974if your stir fry has plenty of chicken just heap on cauliflower
>>50817974Broccoli. Other fibrous low-cal vegetables.
>>50806579I hit my target yesterday, anons.63 lbs over the course of a year. Gonna celebrate on Friday by getting a big fat smoked meat sandy.
>>50817948No. Because spoiler: my sister is me.
>>50817523 I'm sensitive to histamine and fluctuate by as much as 9 lbs on keto, will retain water after pork every. Time. If you're sure about your intake It'll come off just be patient.
Plateauing for 4th day in a rowWhere can I buy some DNP so I can either lose weight or die trying it's a win win situation
>>50818218>bitching after only 4 daysImpatient retard.
>>50818230>wanting to buy DNP>calling me retardNo shit Sherlock, melt my internals away please
https://hundredpushups.com/week1.htmlthis and the 200 squats onethey good?
>>50818248Just eat lead instead.
In 207 pounds, at 199 I officially drop from Obese to overweight.I've heard boiled potatos offer the best satiety.Would eating nothing but them for a week he harmful? Just to quickly reach Overweight status and hate myself less?
>>50806633In order of helpfulness:1. Nothing (fasting)2. Eating KetoUsually roast a shitload of veggies (broccoli, cauliflower, sprouts, onions, etc) and then have chicken thighs, shrimp, or salmon with it. I try to rotate the types of vegetables I'm having along with the types of protein I'm eating so that I don't get bored and so that I'm getting diverse sources.
>out taking a long walk >thighs still rub together like sandpaper in the heati've got a long way to go haven't i
>>50818867Potatoes are fairly calorie dense, and are almost 100% carbs so in theory, they provide the least satiety, and will probably make you gain water weight.Just stuff yourself with chicken breast and tuna.also [spoiler]you're not going to be happy with the arbitrary definition of overweight I didnt even realize i dropped from obese classification because i still looked and felt exactly the same[/spoiler]
Making a new thread.
>>50811642I'm curious what kind of cheese /fat/ uses and how much for something like this. Sounds like something very satisfying while being low calorie. Low fat? how many egg whites?
>>50812068Let's say you took a doulbe shot Cappuccino. That would be around 60ml espresso, 200ml foam, and thus 540ml milk. Even if this milk is fatty as fuck it would only contain around 300-400 calories. That means you have 700 calories left, of what I assume would have to be sugar. That is 45 sugar cubes. What the fuck are you doing?
>>50814917Don't go by weeks! Go by DAYS. If you are under your goal one day, you have WON that day. You can do this my friend