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>Who is /fat/ for?
For fatly froggie frens who want to better themselves through meaningful hard-work, strategy, and dedication.
This is not QTDDTOT, stick to questions on fat loss

>What do I do first?
1. Read the /fit/ sticky
http://liamrosen.com/fitness.html
2. Calculate your Body Fat Percentage
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
3. Calculate your TDEE
https://www.sailrabbit.com/bmr/
Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or you will inevitably get a way too high TDEE.
4. Plan your weight loss week by week
https://www.losertown.org/eats/cal.php
5. Track your calories and macros with MyFitnessPal or Cronometer.
Don't listen to memes, either of these are fine based on what you need
https://www.myfitnesspal.com(betterfor packaged food)
https://www.cronometer.com(better for generic food/tracking micronutrients)

>Now what do I do?
Count calories, all of them.
Calculate your TDEE at sedentary
Eat about 500 less calories than your TDEE
Buy scales, be accurate in your measurements
Learn how to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 1g per lb of goal body weight.
Do cardio. Even if its just walking, cardio will improve your health which is sorely needed. There is no such thing as a healthy fat heart, but you can off set the risks.
Lift weights. This will keep and gain muscle mass and burn fat much quicker. No lifting results in the body burning away muscle AND fat. You don't want this.
Drink more water
Post your height and weight when asking for advice

>DON'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.
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.
Be a retard.

LAST THREAD: >>58466241
>>
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how you holding up fren?
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hello /fat/bros, reminder that we're all gonna make it. enjoy yourself this upcoming holiday season but don't go too overboard, be kind to yourself.
>>58498839
been good, anon, i hope you have been too. just fit a pair of pants i haven't fit into since high school. i was still fat back then but less so, still it's nice.
>>
>>58498839
outta weed and not gonna buy anymore after this.

literally the source of my eating problems, off of it i don't eat anything but on it I eat like a pig. hopefully i can actually maintain some decent weight loss.
>>
>>58498839
I ate around 1500 calories 2 days in a row, today I've been cramming for an exam and my dad threw a candy bar at me and I ate it like a bitch.
>>
Since covid started in march I went from 75 to 83 kg. I'm counting calories and limit to 1500 calories a day since monday and I already lost a whole kg. Is it normal that it goes this fast?
>>
where is the confess dude I need to confess
>>
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Confess your sins, my children
>>
>>58499259
>During the first few weeks of losing weight, a rapid drop is normal. In part, this is because when you cut calories, the body gets needed energy initially by releasing its stores of glycogen, a type of carbohydrate found in the muscles and liver.

>Glycogen is partly made of water, so when glycogen is burned for energy, it releases water, resulting in weight loss that's mostly water. This effect is temporary, however.

>https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss-plateau/art-20044615

I actually found the answer myself
>>
I went from 175 lbs in august to 142 lbs today. I have a BMI of 22.2 (manlet) should I keep cutting, or start to gain some muscle?
>>
>>58499382
I ate at maintenance yesterday and then about 1000 calories over maintenance today
>>
>>58499382
Ate barbecue today even though today was supposed to be low calorie day, still weigh less than I did this time last week but lost a couple days progress there.
>>
>>58499382

I had 4 croissants yesterday
>>
>>58499382
I was finally on the right track, I was fasting and eating no more than one meal a day and my fasts were finally starting to get longer than 30 hours but i sort of gave up yesterday and ate giant meals multiple times, I woke up hungry and ate breakfast too
i feel terrible
>>
>>58499382
Ate a whole ball of mozzarella with my scrambled eggs this morning. 121g of it
>>
>>58498839
Frustrated. I've been fucked around with work. First I was supposed to do X which was a standard M-F. Then I got moved to Y which is a weird schedule, basically I work nights for 12 hours W-S. Now I recently got moved to Z which is similar to Y except I lack access to any of the software this new location uses and now have to commute an hour each way.

At first I thought they were fucking with me so I would quit rather than having to fire me but apparently they're doing this with a bunch of people because they're throwing shit at the wall blindly. Regardless I plan on applying to some other places unless they put my back on X because I'm fucking done. This stress is also making it hard to be smart about what I'm eating bc stress eating is my go to vice.
>>
Groyper is a toad, right?
>>
Fatty Contest
FattyMcFatFuck
283.4 lbs
>>
fatty contest
Doorknob
297.6 lbs

Finally below 300, down from 375 in last years october
>>
>>58500372
keep at it champ
>>
Fatty Contest
BigBoyBlackBear
311lbs

Down from 365 since last July, also almost done third week of doing 6 days at the gym, three days cardio and three days PPL

Already feel amazing, and extremely excited to keep going, we'll all get there
>>
>>58498839
Fucking terrible. I can understand why mass shootings happen. I got sun burned today helping dad with his new drive way, my older brother took his kid to a swimming lesson that apparently lasted several hours allowing him to skip out on most of the work. My younger brother spent the entire day asleep and stinking of pot and didn't help at all which left my mother and later myself to watch his 1 y/o daughter. There is a rugby game tonight (so a social event) and mum starts pushing for me to have pizza with everyone when she knows I am trying to lose weight. She even tried that fatfuck cope "I love you no matter what" shit. I told her to fuck off.

Thankfully she at least respected my refusal on having pizza. ONLY SHE FUCKING DIDN'T. So I wound up watching my nephew and niece while my brothers were passed out or fucked off doing whatever for a few hours and mum comes home trying to give me a bottle of vodka for helping so much. This is the woman who was calling me a fucking alcoholic a month ago and saying I need to stop, advice I took when I quit drinking. But back to the pizza, I just found she decided to ignore my request for her to not order pizza for me, which has just set me right off leading me to just going home. I can only speculate to her fatfuck plan but I suspect the idea was to let me have a few drinks and then surprise me with the fucking pizza.


I can't even look at someone without feeling angry right now. Drove all the way home mad and wishing a fuckhuge truck would just smack right in to me and end it all.
>>
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>>58499382
Nothing to confess, father. I've doing what I must do and managed to stay in the path of rightfulness for the past days.
>>
>>58499382
I promised I would not eat any sweet or snack food outside meals for an entire year starting on my birthday a few days ago
I just ate two slices of leftover frozen birthday cake my family had in the freezer
>>
>fasted for 30h
>my shit is liquid and green

is that normal?
>>
>>58502001
Liquid yes, green not so
>>
How much water do you drink per day?

Please in International system.

I drank 4.5l and I am almost going to sleep, thinking about dropping another 1.5l
>>
When is the right time to recalculate your calorie intake? I've lost 15 pounds but I recently went up when I had 1700 calories
>>
>>58500775
You need friends anon.
>>
>>58499382
I had a serving of twiglets which pushed me over my calorie limit. Forgive me father.
>>
>>58502101
8L is too much.
>>
>>58498809
36 hours into a 168 hour fast, feeling good. Just picked up stuff to make "snake juice" for the first time since this is my first fast that's longer than 3 days.
>SW
270lbs/122kg
>CW/Start of fast
225lbs/102kg

>>58502001
Haven't had that happen to me before.
>>
Fatty Contest

Big Jim Mclain
238

Not a good week for me
>>
>>58502772
is there a reason you're saying 168 hours instead of a week?
does that help the process
>>
>>58502989
Oh no, I just did it to remain consistent with my units and because Zero, the app I'm using, has you set it in hours, not days.
>>
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hey lads, I've had an injury for the past 3 months and I have no fucking clue how to fix it

when I do a row or stretch my arms out sideways it feels like I've strained my right pec, I took 3 weeks off to try and fix it but it's made no difference at all, any idea what the issue could be?
>>
>>58502507
I set mine up to recalculate on every mornings weigh-in
4 months and it seems to be accurate to 0.6 pounds, which is more than a fair discrepancy
>>
>>58499382
Had two chili dogs last night with some donuts. I didn't want to do it father, I had such bad anxiety and I chose the guilt of overeating over the anxiety. Forgive me Father for my sins
>>
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>>58499382
My dad is catching up to me
>>
Fatty contest
FatDumpster
227lbs
>>
>>58499382
2 or 3 weeks kind of ruined with over eating 1 or 2 days per week. today had tons of calories and was planning on doing the same tomorrow. I don't really know why but I suddenly got an insane urge to eat sweets, cake and the like. pastries mostly. I'm sick of lean meats and I want to consoooom.
>>
>>58498839
Things are turning out to be pretty good, anon. I'm having quite wild sex 3-4 times per week and dropped 3 kg in a month. It's really great cardio, makes me feel great and it actually motivates me more to work on myself harder to have more stamina.

My starting weight was 142 kg (313 lbs), now I'm at 106 kg (233 lbs).

I'm amazed how everything clicks together.
>>
>>58504059
Fruit helps me with my sweet cravings.
>>
>>58504299
Only fruit that does for me is watermelon or apples. I need to eat a lot of them to quench that.
>>
Fatty contest
Blobfag
200.6

And sorry, I forgot to send in last week. It was 202.8
>>
Fatty contest
Dumb Ox
194 lbs

Hell yeah brother
>>
>>58498839
doing ok. coworkers know that i've been losing weight and have been supportive, not bringing me down. one even cheered me on by noticing that my pants were getting a bit baggy. :')
>>
>>58500372
it's a good feeling, congrats! make sure that it never happens again. (i had to go below 300 three times)
>>
>>58499382
Garbled down a 1000 Cal's worth of peanuts over limit. Rip
>>
I started lifting again 5 months ago and it was the best thing that I've ever done for myself. I'm 5'11" and have gone from 253 pounds to 232 pounds in that time just from eating better, cutting out alcohol, and a 6 day PPL routine (no cardio or calorie counting). So much more energy, more confident, less stressed, feel good about myself... It's about the long term lads, I still have a long ways to go but this time it feels permanent and not like a crash diet.
>>
belly button feels so weird
the navel part is rigid but the surrounding area is very soft and pliable but tethered, like it's on a string
very odd sensation
>>
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>>58504298
How fast did you lose it and how bad is your skin from it, I'm mega fat and have been losing around four pounds a week so I'm a little worried
>>
>>58498809
177cm - 5'10
78kg - 172 lbs
21
24%

First time posting on fit because I got fucking /fat/
I think the OP is misleading, why does "Now what do I do" have another calc of TDEE with 500 kcal less?
If I already got a plan on losertown, why should I invalidate it cutting 500? Doesn't that defeat the purpose of the plan?
The calcs also makes my TDEE 1411 and it's fucking scary

Also pic was taken with "belly out"
I don't know if this is just a thing of mine but I always apply some pressure with muscles on the abdominal zone, and I look fitter lol(like that Simpsons bus episode)

Not going to post frequently but I am fond of the threads for the motivation you guys give
>>
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I'm tired of being a fat piece of shit. And the first step i took was emptying my liquor cabinet. No more alcohol for me, at least not when I'm home alone.
>>
>>58505169
You don't look that bad in my opinion, you just need to lift more.
>>
>>58505115
I started with diet at August 2019 and with first light excersise at October of the same year. I say excersise but I mean daily 3km walks, taking stairs instead of elevators and easy calisthenics such as squats, lunges or push ups against the wall.

My weight loss flatlined at 112 kg from March 2020 to September 2020, mostly due all that corona shit happening and having to work from home. That's when my frustration kicked in and I got harder on myself and soon after found my current girlfriend.

My situation is a bit different though - I used to ride motorcycle before I got hit by a car. My belly took the worst, so ab muscles rotted away due intestinal leak that infected the wound. This means I have bulging belly that could be described as hernia but isn't a hernia. Getting it surgicaly fixed is still my strongest motivation to lose weight.

Pic related, my belly 5 years ago.
>>
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>>58505169
>>58505249
Its way worse than it looks in the other pic
>>
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>>58505528
Forgot the pic, here it is.
>>
>>58505572
gnarly
what bike
>>
how much do tonsils, gallbladder and appendix collectively weigh?
>>
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>>58505588
Just a Honda CB600F Hornet.

Round two was on Yamaha MT09, got cyborg elbow and wrist from it.
>>
>>58505195
good job, lad. solid first step to making it
>>
>Wanted a burger from BK
>Not today
>Enter /fit/
>Enter a Nikocado thread
>All desires for borgar disappear
Thank you /fit/
>>
>>58505572
that's not so bad.
if you want to lose fat you have got to /fast/
>>
>>58506028
I was about 129 kg back then. Fed myself up to 142 kg after 2nd crash.

Then went to current 106 kg

t. >>58505528
>>
>>58505169
it's called sucking in your stomach. you're not actually flexing your muscles.
>>
>>58506028
false
>>
>>58500372
congrats king
>>
Fatty Contest
Scone
235

Fucking fell off the wagon this week. Going back to strict calories counting.
>>
fatty contest
molokki
269.9
>>
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WHY IS JAPANESE FOOD SO UNHEALTHY BUT TASTES SO FUCKING GOOD AAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA THE FUCKING JAPANESE ARE SABOTAGING ME
>>
>>58507437
make your own, depending on the dish, it's not too hard. what food specifically broke you?
>>
>>58507525
Chicken Teriyaki Don, with a side of California rolls.
>>
>>58507545
fuckin easy, seriously. just control the amount of rice you eat, don't bread/batter the chicken, use sugar sparingly.
>>
>>58507545
>>58507649
ps california rolls are trash, make your own oyakodon, easy to cook and easy to make to your caloric and macro specifications
>>
Fatty Contest
Landon
455.2
>>
I went down from a size 38 to a size 36 waist. I lost two whole inches of waist circumference.

I moved back into my parents house and while I'm living here I'm going to eat basically nothing for a while. We're talking maybe two sandwiches a day and the occasional cheat meal. I'm just going to fill out my days with coffee and staying busy looking for a job or doing whatever.
>>
>>58507437
Japanese food is a ton of carbs but everyone who lives there eats small portions. Everyone is skinny in japan for the most part. Two decent sized rolls of sushi is enough to fill me up, it's healthy and worth about one meal.
>>
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how does one properly dehydrate/de-shit themselves a day before weighing in?
>>
>>58509463
You don't.
You accept that your observed weight will fluctuate 2-4 pounds from the real thing.
Weigh yourself several times a week and keep track of the mean if that bothers you.
>>
>>58504299
>>58504423

Greek Yogurt niggas

I throw in some berries, it's my nightly dessert , literally no desire to eat anything else sweeet at this point
>>
>>58499382
My grandma made sugar cookies and gingerbread and I overindulged a bit today

Forgive me father
>>
>>58509463
You don't. Just weigh yourself at the same time, same day every week.
Piss and shit beforehand if you have too
>>
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>>58509463
Don't even bother. Just weigh yourself at a regular time and assume your weight is really within a four pound range from wherever the scale says. Why would you even bother to dehydrate just weigh yourself if it won't substantially reduce your body size? It literally doesn't matter for how you feel or how you appear.
>>
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>>58509745
depends if I'm full of shit or not. I've shifted 3 pounds on a before/after doing a morning shit/piss
>>58509759
I want to avoid stagnation or possible reversing if pictures become decieving
>>
>>58498839
5 day streak logging food have been staying within 100 calories of goal. Been trying to get some exercise by tidying up. I'm starting to drink stuff more without milk and sugar...Hopefully will start lifting soon
>>
Alright, lads. Tomorrow is weigh-in day after a week of intermittent fasting. Wish me luck, I feel lighter to say the least. Hope I make it to 75 kg before Christmas.
>>
Ive been losing weight for a few months now, but my hearts been racing and im out of breathe more than when I was on the couch eating doritos.

Whats the deal with that? Not even out of breathe working out, but like climbing stairs and cleaning up is now more intense
>>
>>58509807
Yeah, that's normal.
Think of it like this: if you don't shit/piss before weighing, tomorrow the drop will be even higher.

I'll attach my graph later so you can see that.
>>
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>>58499382
i broke keto and I was only on it for 3 days. It's so fucking hard.
>>
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>>58509807
>>58510315
here it is

It has been a few weeks since I posted my progress.
Hope you guys are doing well too!

I've reached my first goal 2 weeks ago (120kg), and my first minor goal (110kg) will be reached by mid- end of December

People at work are commenting constantly about my weight loss, and some have even said it inspired them in doing some positive changes in their lives. Yesterday I helped the receptionist with estimating her weight loss with my graphs (that I made available for anons before, as well)
>>
>>58510478
>>58510315
forgot to comment for >>58510404
Look at the second week in the last graph. It shows a loss of only 0.11kg per day for that week because, at the last day, I've "gained" 700 grams, which was actually shit and piss. I've lost it all in the third week, and then my regular loss.
If you take both and average them out, it gives roughly the same amount every week.

First week (0.67kg) - high because of a 2kg drop in the second day, due to glycogen/water weight)
Second week (0.35kg) (averaged with third)
Third week (0.35kg) (averaged with second)
Fourth week (0.275kg) (averaged with fifth)
Fifth week (0.275kg) (averaged with fourth)
Sixth week (0.27kg)
Seventh week (0.27kg)
Eighth week (0.27 kg) (averaged with ninth)
Ninth week (0.27 kg) (averaged with eight)


So what I mean is: it averages out in the end.
>>
>>58510642
fuck I'm dumb. Sorry >>58510404, I meant to quote >>58509807
>>
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>>58498809
Day 6 of not drinking and started working out using a sand bag. Meal prepped chicken, salmon and vegetables for my work week. Im 315 pounds and been a semi alcoholic for a few years. Im liking waking up not hungover and can now do almost 10 minutes of continuous workout with the sand bag. Need ideas for cardio that is not running. Almost a week in and not having serious withdrawal. Just intense craving.
>>
>>58509463
laxative
>>
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>Just measured my bmi and I am .01 pounds away from being overweight.
lads if I never post here again then know that I have made it.
>>
High protein is the ideal diet isn't it?
>Filling
>3 Calories per gram as 1 is used to digest it
>If lifting then any protein used to rebuild muscle is not being used to fuel your body and doesn't actually count against your calories

Did I miss anything?
>>
Fatty contest
205
Lardtard
>>
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the ache of hunger gnaws at my soul
I'm hungy
>>
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>>58507437
hey japanese food anon, i was going to make this tonight anyways, but i decided to document it.
tonkatsu curry for dinner
>>
>>58512414
Oh, that's not that bad. Thanks Anon, I might just make that.
>>
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>8oz ground chicken (i'm saving the other half of the package to make dressing for thanksgiving)
>4 cubes golden curry
>water
4 servings, 6 if you're not a slut for japanese curry like me
>>58512439
np, i'll show you everything
>>
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>>58512451
Thanks boss.
>>
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i loosely followed this recipe:
https://www.justonecookbook.com/baked-tonkatsu/
for a large batch of tonkatsu, so now i can make katsusando and katsudon easily in the future.
>100g panko, toasted in a skillet in
>1tbs olive oil
>2.5 lb pork loin, thinly slice and pounded out
>flour for dredging station 1, i ended up using a total of 50g
>3 eggs for station 2
>final dredge in your toasted panko
12 servings
>>
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>>58512463
and here it is on a plate. if i wasn't antsy to eat, i would have a nice runny fried egg on there, too.
i was very happy.
and this concludes my TEDx talk
いただきます
>>
Fatty Contest
FuckWomen
187.0lbs
>>
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>>58512534
>>58512506
>>58512451
Thanks, friend.
>>
>>58512557
other things you can make easily:
>kakuni (i make a /fat/ version of it with pork tenderloin instead of pork belly)
>obviously fried rice, try it with shaved beef and edamame, or breakfast fried rice with bacon and extra eggs
>mapo tofu
>any meat yakisoba
i always play around with recipes in MFP so i can make any changes or substitutions ahead of time.
happy cooking, crush your cravings
>>
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good morning fatties. weigh-in day is here once again. hope you all had good weeks.
my shitty chinese scales have broken so i'll have to skip this week.

if anyone wants to join the contest we have two spots available, first come first served. check the rules and the spreadsheet:
https://docs.google.com/spreadsheets/d/1Wm59ac5fkn9Ykw_DYidvGNfrhgZnK3hQKNcoVLgfmZA/edit?usp=sharing

recorded:
>>58500345
>>58500372
>>58502918
>>58503422
>>58504454
>>58504534
>>58507170
>>58507195
>>58508273
>>58512075
>>58512545

>>58500608
i don't have you on the list, did i miss a signup? check out the sheet if you haven't already.
>>
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>>58512701
here's last week's results. keep up the good work everyone.
>>
>>58512701
I'll take one of the spots

246.8
6'1
170
Dresser
>>
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>>58511825
you are the guiding light for future anons. No one ever leaves /fat/, you either become the lard or the leader
>>
How do I even start?

I'm feeling overwhelmed. I have an exercise bike, is riding that like 20 minutes a day a good start? bodyweight fitness 3x a week?

Like, 1500 calories a day?

Im like 5'3 255 pounds (manlet). suppose i'm feeling lost, i've read the sticky but it all seems like so much to get rolling. It's already pretty cold where I live so I can't really go for long walks like I used too
>>
>>58498809
I can't lose weight anymore
my body builds muscles at the same rate I lose fat
>>
>>58510192
Take walks before breakfast. You are catatonic. Your metabolism isn't where it needs to be, so you have to boost it. Walks is a safe bet. Otherwise see a doctor
>>
>>58513927
follow this sticky for this thread to find how many calories to eat. 1500cal is a pretty good start, though. make sure that plenty of that is protein.
your weight loss journey is fueled 90% by your diet, 10% by your workout. so getting moving is still a good idea-- lifting weights preserves/builds muscle for increased metabolism, and cardio keeps your heart healthy-- but what you eat, and in what amounts, will determine your weight loss.
>>
>>58513927
exercise bike was the best decision I ever made cause I literally never leave my room

shedding weight riding it while I was tv shows
>>
>>58510192
if you're at a serious caloric deficit you could be doing damage to your heart
>>
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>>58498839
I ate a shitload of pizza and drank a shitload of beer with my bro
Gonna fast for a while fren
>>
Fatty Contest
FatHooh
161.1kg / 355.2lbs
>>
Fatty contest
Henchman 21
209.3
>>
Has anyone done a maintenance break throughout their massive weight loss? I've lost 25/45kg at a pace of 1kg/week and think I need one.
>>
>>58515915
Some people may need them others may not. Some people cannot take them because they are going to fall off the wagon hard and stop in their tracks as the desire to take a maintenance break is really just a desire to eat more and they will gorge themselves. Some people need them or otherwise they will break down and start consuming and fall off the wagon that way as their will power has already collapsed and they use it to justify more gorging.

It depends on which you are, Ask yourself and think deeply about whether you need the break because otherwise your willpower will fail anyway or you merely want the break because you want to fucking gorge and you are rationalizing it as a break.

Its up to you. Know yourself.
>>
whats my current bf, and is it close to escaping skinnyfat :(
>>
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>>58516160
>>
>>58506143
Is it harmful or unconvenient?
>>
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>>58511825
oh you sweet summer child
>>
>>58511834
so long as you get enough roughage to counter the awful shits
>>
Fatty contest

Dez

112.5kg

Been busy
>>
Realization of the day is how the pandemic is actually making it easier for me to not overeat because I'd be avoiding going to a mall or other places as much as possible which in turn minimizes the amount of snacks and food that I'd just casually buy, I suppose that might be a good thing for my fat loss
>>
Day 16: 106.3kg
Day 17: 103.6kg
Day 18: 103.3kg
Day 19: 103.2kg
Day 20: 104.1kg
Day 21: 104.2kg
Day 22: 105.0kg
Average last 7 days: 104.2kg
>>
>>58509709
>15g of sugar
I'll stick to my fruit.
>>
Yeah, boi! I lost 1 kg this week. At this rate I'm going to get to 75 kg before Christmas.

>>58509709
That's a lot of sugar, anon.
>>
Fatty contest
Setanta
260lbs

Didn't exercise much this week so hoping to lose more next week.
Good luck everyone.
>>
Fatty Contest
CyberChonk
116.2kg / 256.2 lbs
Started using creatine to help me lift heavier shit and exercise harder, made me blow up a few kilos with water weight
>>
Fatty contest
Yuuruq
Same as last week but I noticed that my weight actually went under this week but rose again
>>
Any body wanna race to see who can lose the most weight by the end of this year?
I'm 94kg.
I wanna reach under 90 by the end of this year, hopefully more.
>>
>>58517472
>>58517480

> Greek Yogurt is almost 3:4 protein to carbs
> Fruit is straight fructose

this is why you're fat
>>
>>58518791
But I just eat 2 whole oranges or 100g of whatever fruit I have at hand. Then again, I have never eaten greek yogurt.
>>
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Don't give up you fat fucks.
You can do it
>>
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>>58518986
The journey is a long one.
>>
>>58512714
Nice one everyone! Also can I recommend something doc? You add a flavor text to the results, like [ Fatty Contest Results: Week X ] so that if people want to search for results and see how they are doing (I think most are doing this to have a reason to keep themselves on check like a check up buddy system, forgot what that was called) against others. Also would make the post much more noticable while scrolling.
>>
I've gotten to 18% BF but my face still looks chubby, when do I start seeing face gains? 10-15%?
>>
>>58515915
Multiple times and it has stalled my progress, but I am hoping it will allow my skin to catch up.
>>
>>58517472
Kek, do fatsos really
>>
>>58512967
you're in, see you next week!

>>58519371
that's a pretty good idea. i'll start doing that next time.

recorded:
>>58515153
>>58515245
>>58516888
>>58517552
>>58517885
>>58518695
>>
>>58516973
It is nothing but good if you were not a gym person, and let's admit most fatties are not. And exercising is only auxiliary to fat losing, while eating less where it is.

Thank you corona chan for my 30kg weight loss during this lock down
>>
>>58516188
At that point you should probably try to bulk up.
>>
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these last 2kgs feels the hardest
>>
Why there is no such thing as no sugar cocoa. At least where I live. Why no one thought of replacing sugar with stevia or something. I want to have some chocolate milk with no added sugars
>>
>>58499427
cut until you see abs
>>
>>58519633
I doubt there isn't
>>
>>58519378
iirc 12% is peak face aesthetic
>>
>>58519633
you can make it from cocoa powder that gets used for baking, it's pure cocoa. at least what i have. then sweeten/milk to your tastes.
>>
>>58519825
Yeah, probably. I just can't find it.
>>58519845
I will give this a try, thanks
>>
>>58499382
Broke keto yesterday and ate kbbq with the lads

Hopefully kept within my tdee
>>
>>58520277
it might take a bit of fucking around to get something you like, you can check keto hot chocolate recipes for an idea of how to do it
>>
>>58512701

if its not too late

264.1
6'4
220
Thesis
>>
on medication that completely kills my appetite and can hardly eat. I'm currently around 270LBS~.

will just straight up not eating fuck with my weightloss or make me lose too fast?
>>
>>58519378
12% is the ideal body fat all male models are around 12% bf
>>
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>>58516300
>>
>>58500775
My mom's the same way
>>
How the fuck are you idiots still fat? Like lmao just do rolling 72s for a few months like wtf lol
>>
218 lbs
6'9"
2000-2100 kcal/d (45% carbs, 25% fat, 35% protein)

I starve. I've been feeling tired and flat for the last couple of weeks. Can't motivate me to lift or study. Only positive thing I do is run 5K three times a week. Everything else I do is 4chan and think about my next meal.
It feels like I'm using every little bit of my power to restrain myself from binge eating.

My thoughts: I might eat to little. I'm depressed because I accomplish nothing. Also I might be a pussy.
>>
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Having roasted lamb for my OMAD lads
>>
>>58521041
>lamb
Based. Wish it was cheaper in the states.
>>
>>58498839
Lost a lb in a week. I am eating WAY too much salt one day I reached 3600 mg. No wonder I feel like shit all the time.
>>
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>>58521054
How can lamb be expensive aren't they raised everywhere?
>>
Fatty Contest
GooPoo
204.6
>>
>>58499382
I raged hard on Friday night and ate about 1-1.5k calories over 1500. Saturday I must’ve eaten about 1k over.
>>
>>58521199
I don't know the exact reason, but beef/pork/chicken have a shit ton of subsidies in the US, so lamb is just plain more expensive. I believe in the UK, it's the opposite, or something. Don't quote me but it's along those lines.
>>
>>58499382
I went to a (small) party tonight. The table in the middle of the room had pizza, chips, dips, cheese. And nobody touched them. Nobody cared - too busy laughing, drinking, having fun.

My brain, on the other hand, cared only about the snacks. When would it be time to eat the snacks? Why wasn’t anybody else eating them yet? What did it mean about me that I wanted them first? Would I be judged for diving on in? Was it greedy if I took a second helping??

I just want to not care about the snacks. I want to be like everybody else :(
>>
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Fatty Contest
Goons
308.4
>>
Fatty Contest
Forklift
455
>>
>>58521199
Lamb just isn't a thing in the States. I have never seen it in a grocery store or anything like that. I live in a super rural area though, so I am sure it's easier to find in stores in a city or something. But also, since I'm in a rural area, people raise all kinds of animals, yet I don't know of a single person that raises sheep.
>>
>>58522316
that's a shame. roast lamb is the best
>>
6'2" 228, 25% bf according to the navy calculator. lift 4 days a week and do conditioning work 3 times a week. its frustrating because I have shit lifts and whenever I start getting deep into a cut I get frustrated with how small I really am and decide to bulk, and gain a ton of fat in the process. my hormones are fucked from being on ssris during my early adolescence I think.
>>
Is there any appetite blocker pills out there that can be bought legally?
>>
>>58522525

Willpower
>>
>>58522525
Yes. Water.
>>
fatty contest
coco
284.8
>>
>>58516194
it's neither, it's something that gets drilled into girls' heads as they are growing up. but make sure that you're taking proper breaths when you're sucking in your stomach; it's really easy to train yourself to take "chest breaths" instead of "belly breaths" when you're already sucking in your stomach.
suck in your stomach and take a few full, deep breaths, and see what moves more, your upper chest (bad, indicates that you're not using your diaphragm enough) or your belly (good).
>>
>>58505195
Good job.
>>
is there any worse feeling than ending up back here after 3 years
>>
>>58510059
you can do it
>>
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>>58523066
>>
>>58518791
>Greek Yogurt is almost 3:4 protein to carbs
So what, I get plenty of protein from my actual meals yoghurt is full of sugar

>Fruit is straight fructose
As opposed to the processed sugar found in other things and fruit contains fibre which helps with the sugar content. Regardless I'd have to eat 300g of strawberries(which I wouldn't) to reach the sugar amount in your yogurt.

>this is why you're fat
We're on /fat/ so presumably you are too and I've lost more weight % than you have since I have a solid diet and exercise regularly
>>
Fatty Contest
NEET
102.0 kg
>>
>>58512701
Fatty contest
Don
196.7 lbs
>>
>>58521576
you're not alone, anon. i felt this deep within me :(
>>
Fatty contest
Faustus
278.4
>>
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>>58523066
Coming back here and still gaining weight would be worse.
>>
>>58521576
damn
>>
>>58518986
ganbarimasu
>>
What your guys opinion on a pescatarian diet for weight loss?
>>
>>58524382
anything's fine as long as you consistently maintain a deficit
>>
>>58524382
i find fish tasty and filling, so i can't imagine it being bad. it's also probably one of the healthiest diets there is.
try it out and see how it goes for you, there isn't much room for dogma in weight loss.
>>
i need 300 more calories for my daily diet, what should i add to max out my vitamins and minerals? and what extra supplements do i need to buy?
>>
>>58498839
What the hell is my problem. I like to eat a lot of food. I like big breakfasts like eggs, bacon, sausage, and pancakes and fruits and a giant cup of coffee and a shit ton of water. I also like tasty lunches like chicken tenders dipped in barbecue sauce with chips or hamburgers or hot dogs. The only meal I don't eat a lot is dinner because I can't stomach much of it and only want nice juicy meat and some veggies. I can't keep from eating good but I need to be light I can't be a heavy set.
>>
>>58524639
answer me you faggots. i need food ideas for lunch thats 300 calories
>>
>>58525337
A fruit, a serving of meat, and a handful of nuts.
>>
I'm doing well after adding more protein to my diet. Though I am a bit bored right now and have been thinking about eating. I keep shitposting and making controversial statements on different boards and nobody is biting.
>>
>>58525459
Go to /k/. Guaranteed replies they are the easiest board to troll. =
>>
>>58500775
Talked about this in an earlier thread
Moms and parents in general have conflicting desires when it comes to their children. Especially mothers, they just want to avoid you suffering and this overprotectiveness can sometimes be harmful to you

A mother will instinctively dislike it when you try to loose fat, I guess it's something hard coded in their genes, loose fat = less energy for preservation.
This is why mothers should never be the only ones to raise children, it's at that moment the father must intervene to prepare the son for the real and difficult life, he only can understand that sometimes for life to be less hard for your child, you must make his life a little harder.
If you have no such father, you have to be that father for yourself.
>>
>>58502531
Do you think girls would be my friends?
>>
>>58525337
>>58525400

anything that's high protein and low energy

Nuts are very calorie dense so unless you have the discipline to eat literally less than a small handful, I'd stay away
>>
>>58525616
>Nuts are very calorie dense so unless you have the discipline to eat literally less than a small handful, I'd stay away
Idk I have a jar of nuts and just follow the nutrition label. They're tasty too and filling if you have a lot of water with them but maybe that's just me
>>
>>58525666
i don't know about you, but i'd much rather have 4oz chicken breast than 1oz almonds for 165cal. 31g protons vs 6g, too. FUCK NUTS!
>>
what is /fat/'s best vegetable soup recipe?
>>
>>58525822
unironically gumbo with lots of chicken breast and turkey sausage and okra and bell peppers, light on the rice. add the okra twice, once with the trinity so it breaks down, and again near the end of cooking so you can still see the individual pieces.
we make it with the leftover turkey after thanksgiving as a tradition in my family.
>>
>>58525996

Great vegetable soup with the turkey.

>>58525822

Tomato and red pepper soup. Easy to make and rich.
>>
>>58520968
Lmaoo are you an one piece character or why are you so tall
>>
>>58498839
Having a ton of success with fasting.

Feelin' good. High energy.
>>
Sup /fat bros.

Finally prepared to sort my shit out and get a better life. Been eating my sadness for too long, which just makes me sadder with every lb I put on.

>6'11
>405lbs
>29 Years old.

Aiming for at least 30 minutes of walking and consuming 1600 calories a day.
>>
>>58498839
Lost 3-4 kg in a month.
Getting close to my objective, unbelievable how much of my weight, body and face actually consisted of only fat.
People have already noticed me losing weight some months ago, I started it in july, and I feel like I will be changing even more cause I still have a chubby face and lots of fat.

Even I am starting to notice the changes. Will keep doing this till I see my abs.
>>
>>58526301
Lol
>>
>>58526301
you might find that you weren't eating because you were sad, you were sad because you were eating. or at least, that's what happened in my case.
i'm very happy eating 1600cal per day, but i am 5'8" and ~285lb, AND i worked down to that (MFP had me start at 1900cal at 330lb). you might have a hard time with 1600cal from the get-go. don't feel about about easing into 1600 from 2200 or so.
experiment around, and you'll find your ideal way of eating. you probably have problems with binge eating to get to 400+, so i'm gonna recommend that you read "never binge again" to teach yourself how to think about eating what you shouldn't. it's really helped me.
>>
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>>58499382
had some icecream with the kids over this weekend, wasn't fasting over the weekend lost almost 2kg
Going into a 4 day fast today. Wtf is my body doing atm? that's 2kg difference between the lines.
>>
>>58503164
you are forgiven my child. Be better, live stronger.
>>
>>58526536
actually it was a kilo I can't read hehe
>>
Am I doing cardio wrong? (Elliptical)
>30 seconds at 8 resistance
>30 seconds at 10 resistance
>repeat for 30 minutes
I feel like I nearly die every time but that only makes me think its working
>>
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BMI is 24.

Still fat. Double chin.

I'm 5'8 and 158 lbs. At this rate I will be cutting to 140 lbs.

According to tape my bodyfat is 20%. But, why is my chin a fucking double chin.
>>
>180cm
>140kg down from 160kg
>can't seem to get further than 140
>>
>>58526754
cause you have no muscle
>>
>>58526754
Make sure your head is straight and not angled down
>>
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>losing weight
>also losing reps on main lifts
>ohp is going up every week

why
>>
>>58526458
Thanks dude. I definitely binge like a mofo. Smoked weed every night, caught the mad munchies vibe and just went to town with no thought about the future. I've downloaded the never binge again book, and I'm reading it tonight.
>>
>>58499382
I ate an entire 18oz box of Cheerios last night.
>>
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>>58526770

That the thing, they banned the fucking gym twice. All I can do is jog, I jog 40 miles a week.

>>58526780

Even with my head straight there is a double chin.

Did bodyfat calculator again.

34 inch waist, 158 lbs = 21% bodyfat,

I'm sort of worried. My face was really fat when I was obese, but it not getting better. I'm 100 lbs down, but my chin is still holding on to the fat.
>>
>>58527140
>All I can do is jog, I jog 40 miles a week
Ahmaud Arbery?
>>
>>58527165
kek
>>
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>>58527140
Try mewing. I'm 5'10 and 170 lbs and my chin hangs down if I dont mew.
>>
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>>58527190
>>
>>58523345
Yogurt has very little sugar, most gets fermented in the process. Strawberry has more sugar and less protein. And strawberry is like fruit with least amount of sugar in it. Anything else and it is pretty much sugar in water sack
>>
>>58524639
You dont have to reach your target anon. It is a max target
>>
>>58526301
Good luck anon you have quite a journey ahead of you.
>>
>>58526655
Bump
>>
>>58527800
Get a fitness bracelet for 20€ and measure your heart rates. You should reach peak or cardio levels to gain the best benefit.
>>
>>58527869
Would you suggest I perform cardio at peak intensity daily? And what duration?
>>
I've decided to go on a radical diet since moving back into my parent's house. The hunger is actually extremely frustrating. I'm consuming somewhere around 1000 calories a day, when normally I would be consuming around 2000.

The hunger is insane. I'm just sitting here in misery waiting to eat in a few hours. I must lose weight now. It's not as easy as just not eating like people say. These pains are something very central to your being. Hunger pains are worse than coming off of cigarettes.
>>
>>58528021
There is no problem in doing cardio daily and hitting peak as much as you can. The rule of thumb is don't do anything beyond your pain threshold. So many retards do damage to themselves that way, but I doubt as a fatty you can do this anyway.

Duration is for as long as you got time for. Few hours if you can, but the minimum most health officials agree on is 3 times a week, an hour.
>>
>>58526301
go for it, just remember be hard on yourself but no too hard, learning control and failure is all part of the journey IMHO
>>
>>58498809
>ran out of fresh veggies to eat
>started snacking 10 times more
Veggies are truly mandatory while losing weight and not only because they are good for you, but also because they barely have any calories and make you full for hours.
>>
>>58528298

You'd probably feel more satisfied if you did alternate fast and feeds instead of such restrictive calorie intakes every day.

i.e
>fast-fast-eat 2000 cals - fast - eat 2000 cals

trading days etc.

I find it easier to deal with hunger while actually fasting compared to restriction. Ketones kick in and kill hunger and whatnot.
>>
>>58516188
not low enough, ignore bulking advices
>>
>>58528610
That's not exactly healthy eating habits. If you never get hungry because you load up on veggies, you will never be satisfied with smaller, normal people amounts of food. Unless you learn to quit snacking, you are forced to just eat a shit ton of veggies all the time just to satiate yourself when you could just cut out snacking all together and eat smaller meals. Then your stomach will shrink and you lose the desire to snack and you will eventually start feeling full from just a normal sized meal and it will last until the next meal.
>>
>+800 cheat day
>resumed eating -1000
>weighed myself five days later
>same weight as before the cheat day
>should have lost .62 lbs
It's just sodium, r-right, bros?
>>
>>58519633
Read the labels, pure cocoa is only slightly less calorie dense than sugar.
>>
>>58522457
>my hormones are fucked
more like your brain is fucked, do a proper cut you fat fuck
>>
>>58528021
i guess it's up to personal preference, but what i like to do:
>20 minutes cardio
>scale of 1-20, 10 intensity right now. per my HR measured on fitbit, it burns more cal than a lower intensity, but a higher intensity doesn't work as well for me
>at minutes 15:00, 13, 11, 9, 7, and 5:00, 30 seconds of high intensity, go as hard as i can
>1:30 regular intensity in between
>last 5 minutes is regular intensity
i have found that this works very well for me. i get really tired with only 20 minutes. you can also see the heart rate spikes from the high intensity.
i do this every other day.
>>
>>58528853
still dont want to eat sugar
>>
>>58526790
getting better at movement or doing push-press
>>
If I breathe really fast will I burn more calories?
>>
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>>58528796
That's a lot of fucking assumtions and a lot of dumb shit you said, but I'll read and reply because I'm bored
>That's not exactly healthy eating habits
wrong, eating veggies and snacking with them is a very healthy habit (only without mayo, amerifats)
>you will never be satisfied with smaller, normal people amounts of food
Who said I'm eating kilos of veggies every 30 minutes? Where did that come from?
I eat veggies with my food so those tiny portions feel satiating
>eat smaller meals
I'm on the last week of cut, hovering around 12%bf and eating very little, it's pretty hard
>stomach will shrink
my stomach is already tiny, I wish I started eating veggies more earlier tho, the whole process could be easier for me
>>
>>58528880
There is nothing wrong with eating a bit of sugar, just count calories
>>
>>58529023
Eating any sugar is worse than eating sugar.
It matters beyond the calories.
>>
>>58529068
No it doesn't.
>>
>>58529081
lmao imagine being this retarded
>>
>>58529081
>nothing matters except cico poster
ngmi, ignore and move on.
>>
>>58529081
>Insulin isn't real
Based retarded cico poster
>>
>>58498839
Doing pretty good. I've lost 20lbs over the last 3 months 10 more to goal weight but I'm probably going to shoot for an extra 10-20 lbs. Though I did get rejected by 2 girls and my ex hit me up but I stayed strong and didn't go back to her. Fuck Bros I think I'm going to make it this time. Stay strong out there.
>>
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>>58529092
>>58529106
you sound like that type of pea-brained faggot who chases all these fad diets instead of just counting calories and exercising.
I guess some of you are just destined to stay fat their whole life because of stupidity, meanwhile I lost around 25kilos over the last year and soon will start my first proper bulk.
>>
>>58529334
>25kilos
>In a year
Anon that's not impressive.
>>
>>58529334
go eat your sugar and be quiet lmao
>>
>>58529372
I'm not trying to impress you faglord, I'm telling you that I successfully stopped being a fatfuck while you didn't
>>
REEEEEEEEEEEEEEEEEEEEEEEEEE
>>
>>58529405
>hes mad fat people dont wanna eat sugar
post body
>>
>>58529405
You're gonna bulk on sugary shit and then cry when you just gain fat like a retard lmao.
>>
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>>58529404
thanks for reminding me that gf made that nice apple-lemon pie
>>58529425
the only one mad here is you, mad fucking stupid. Count your calories fatso
>>
>>58529510
Based skinny fat retard with a gut about to start a bulk on pie.
>>
>>58529531
I don't think you know what any of those words mean, except for the "pie" ofcourse
>>
>>58499382
I've been doing over-creative accounting with my weekly calories. I was previously losing 2lbs a week and now I'm just about getting down to 0.5lbs a week.

I'm running about 7.5k every other day to maintain my mini-binges.
>>
>>58529541
You literally have love handles and you're bulking.
>>
>>58529576
I'm not bulking yet and that's mostly skin.
Losing the fat in abdomen area is the hardest part and the last thing to go, you would have known that If you weren't an eternal fatfuck
>>
>>58529631
cope lmao
>>
>>58529639
stay fat and stupid, cretin
>>
>>58529647
>NOOOO THERE COULDN'T POSSIBLY BE ANYTHING MORE COMPLEX THAN CALORIES
>SUGAR IS JUST AS GOOD AS FOR WEIGHT LOSS AS ANIMAL FAT IF IT'S THE SAME CALORIES, I KNOW BECAUSE I TOOK A YEAR TO LOSE WHAT COULD EASILY BE DONE IN 3 MONTHS
>>
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>>58529661
>>
>>58529647
cope harder manlet kek
>>
Just did my first chinup frens

Milestone for me considering I weigh 270
>>
>>58529647
>he unironically thinks sugar is the same as protein
>calling anyone stupid
ngmi

>>58529713
based
>>
>>58529730
I think I might made a mistake trying to engage in conversation in the general full of fat retarded lowIQ subhuman burgershits.

stay fat and stupid but and don't talk to me ever again.
>>
>>58529785
cope harder brainlet
>>
>>58529785

>stay fat and stupid but and don't talk
Are you literally shaking?
>>
>>58529785
>eurotrash
oh now it makes sense
>>
Im not fat but im just wondering why i still have pain around my elbows even though its going on 5 days later. I wake up every morning and my elbows/muscles around elbows are sore. Ive been stretching my arms now but i didnt stretch before I last worked out. The fuck did i do?
>>
>>58530911
Also if i lean on my elbows for too long they get really sore and tight
>>
>>58530911
Some form of tendon or ligament issue, likely stemming from overuse or muscle imbalance. Make sure you are working both your bis, tris, and also forearms fairly evenly. And, if you have them, use a light resistance band and do tons of curls and pushdowns with it to get blood flowing to speed up healing.
>>
>>58516160
>skinnyfat
https://skinnyfattransformation.com will set you free
>>
I weighed in today at 225, starting weight was 480.
I still beat myself up for cheating and get depressed when my cope for struggling is overeating still. Thankfully I have always been able to get back on the train by doing a 60 hour fast.
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>>58530911
you could also ask in QTDDTOT
>>
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How do you bros get out of that circle of Eat like shit/no exercise > Feel like shit >Say you will IMPROVEEEEEE in the right mindset for a hour or 2> Lose that mindset and repeat

I got stuck in this awful circle and gained about 15 lbs help me god
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>>58531527
Use that hour to its fullest, keep it rolling at that point. "A rolling boulder keeps no moss"
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>>58531547
What do you suggest exactly just exercise/try to learn more about /fitness/
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>>58531612
Well yeah, something that has always stuck with me is the idea that doing ANYTHING is better than nothing.
0 is 0. But adding at least 1 makes it infinitely better, and so on and so forth. Just use that hour of motivation you get randomly, to either plan your gym going for a week or month or hit the gym right then and there. Idk man, just keep moving forward. 30 minutes of working out is better than nothing
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>>58531527
just stop eating retard
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>>58531527
>>
Hey, guys, I don't have much to say, but I just need to tell someone that I'm working really hard and feel like I'm finally going to make it. You will too!
>>
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>>58525337
deenz
>>
I don't even feel the urge to binge anymore. Have I ascended bros?
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>>58532439
dont worry, the feeling will come back sooner or later.
t. broke my 2 month omad streak by cheating for 3 days
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>>58532583
I am in a similar boat, got through 2 months of rolling 48s, went back home to my parents' house and just ended day 3 of my shitty old eating habits. I thought I was finally making it and had broken my addictions, but clearly not. I wouldn't say I binged horribly, I didn't eat an insane amount, but it was the same amount I ate before I started getting my shit together, which was slowly adding on the pounds.
>>
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>>58532042
nice
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>>58533282
>>58532583
yeah its fucking monkey brain that switches on when you go back to old patterns
but I notice the more you break it the more disciplined you become
>>
Kind of a poor week, felt like I hardly lost anything, anyone have any thoughts? I did go down from 27% to 26% bf though.
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>>58534090
I ended up realizing that I likely have negated whatever progress I made today due to what I ate today but I suppose because I have been keeping this up for a few months, its likely a one-off instance instead of a habit.
>>
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How do you deal with the fact that you are your own worst enemy? How do I defeat myself? I'm a recovering lard golem at 185cm 120kg ~ 6'1 264lbs and I've been going to the gym 3 times a week now for over 6 months and I've come to the conclusion that I'm holding myself back as usual. Lifting is easy and I'm making gains, cardio is annoying but doable but not eating is torture. Yet I KNOW that if I dieted down to 80kg ~176lbs I would save myself so much grief. Better joints, knees, easier running, can finally do proper calisthenics etc. Food is like a crutch and I don't feel like I can do without it. (I'm talking excessive eating of course). I hate myself and I hate that I'm a relatively healthy young person but because I can't put down the fork I'll never live up to my potential. Because I have zero willpower I'm doomed to be a fat sack of shit. I can't help but wonder if there's something broken in my brain.
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>>58499382
I drank 6 beers and 3 glasses of wine over the weekend. I did about an hour of extra cardio in order to minimise the damage but it's the first time I've slipped up all month.
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>>58532042
based
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>>58531527
You should only eat like shit while looking at yourself with your shirt off. Trust me, you'll stop.
>>
Crime
>>
Fatboy slims
https://youtu.be/YWtjjGIRr9c
>>
FRESHLY BAKED, NEW BREAD

>>58535960
>>58535960
>>58535960
>>58535960



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