/fat/ "broc edition"

/fat/ is becoming the fastest moving general on /fit/. make suggestions as to how to improve the thread.

Dont tripfag constantly, only occasionally.

Any tips on not being so hungry? I'm staying within my calorie deficit, but it seems that I end up saving my calories to pig out at the end of the night (albeit a healthy meal. ) it just bothers me when I get home from working 12-16 hours and I'm fucking starving.

>>41630916
Take a few pieces of fruit with you or a tub of non-fat greek yoghurt.

>>41630916
>>41630931
this. but also consider after working 12-16 hours you will be hungry. not the same as sitting at home doing IF.

>>41630894
Skellyfat/dyel /fitizen reporting in. Really like the pics in /fat/'s OP. Keep em coming in, you're all gonna make it

>>41630902
I guess a sticky to eliminate redundant questions.

Doing keto is the first time I've felt full in months. Stuffed on 700 calories.

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it's my day off tomorrow so I'm having a full english breakfast
these calories seem a little too good to be true, I was expecting a greasy plate to be in the thousands

>>41630953
Damn, bro. I might try that Keto shit

>>41630815
At this stage it's mostly body-fat that I'm trying to lose. Building muscle is a goal for the future so any gains I make now are fine but not my main focus.

>>41630894
WATER FASTING
MEME OR NOT?

Looking to fast for 24-48 hours to balance out my diet. Have been over eating 100-200 cals a day.

My maintenance is 1500 cals

>>41630966
i'd suggest not more than 24 hours. fasting is an easy way for some people to bring down their daily average for the week, but it can really fuck with you mentally if you do it too long.
i'd suggest cardio first, but i'm assuming you've already heard that line before.

>>41630966
It works. But is also a meme.
24 hours is an easy fast to manage.
48 is quite doable too.

Updating OP info. Add what you think we need or take out what we dont need.

>Who is /fat/ for?
Fat members of /fit/ who want to lose weight
>Sticky
>Even though it is easier to ask, ignore the read the sticky fags
>This is not QTDDTOT, ask questions about fat loss but use that thread for general questions
>Calculate your Body Fat Percentage
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (Gonna need waist/neck measurements)
>Calculate your TDEE (Total Daily Energy Expenditure)
http://www.sailrabbit.com/bmr/
>Plan your weight loss week by week
http://www.losertown.org/eats/cal.php
>Track your calories and macros with MyFitnessPal, works best on smartphones
https://www.myfitnesspal.com/
>Keto
http://antranik.org/keto-diet/
https://www.reddit.com/r/keto/comments/27vx2z/beginners_guide_to_keto/
>Fasting
Dont eat

>>41630956
Bacon is 100 cals per slice

>>41630953
iktfb. i'm on a 1400-1600 calorie deficit right now and i'm stuffed to the gills.
not even trying to keto. just upped my daily protein goal and stopped drinking soda

Did some math with that losertown link. If I want to hit my goal of 250lbs by February like it says I need to burn 911 calories a day via exercise. How much do you tend to lose via weight lifting? I do 300cal cardio sessions a day but no clue on the weight lifting burns. I lift heavy and sweat like a mofo and my heart rate is usually above 160 after a lot of lifts.

Also 6'2", 335lbs, 2500cal.

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>>41630983
why would they lie

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>>41630980
>>Who is /fat/ for?
and people who were fat and have now made it

and that one guy who posts "fat fucks" in every thread.

>>41630996
Don't count weight lifting. It burns more long term by building muscle, but don't count the actual session

>>41630996
>911 calories from cardio
>A DAY

You may as well start training for marathons man...

>>41631019
basically. i bike 18 miles in an hour and only burn like 750-800

>>41631005
They're shitty estimates you ninny

>>41631015
Ok so maybe ditch my of 250lbs by February because I don't want to drastically cut my calories down from the amount I've already cut since I want to keep building muscle while I'm cutting thanks to noob gains. Maybe 250 by next July or august I guess

>>41631031
doesn't say they're estimates
they're required by law to print correct info

Hey /fat/ any free or kindleunlimited recommendations? I need shit to do to keep me from eating.

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>>41631012
cute pic.

>>41631042
Then what fucking bacon have I been eating
Apparently I need to broaden my horizons

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What's good fatties, former obese pos here. Just took some new "after" photos, I still want to cut another 10-15 pounds though...

Top is 280lbs at 6' bottom is somewhere between 205-210. Timeframe is 18mo or so

>>41630966
I like fasting, but you shouldn't go back and forth from overeating to not eating at all

>>41631111
Nice work man.

>>41631111

whoah shit chad alert

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r8 and h8

>Diet Coke
Never gonna make it.

>>41631206
>lettuce isn't romaine
>all that cheese
Nope

How good is Walking, I have little say in what we have for dinner in this house so its usually around or over my calorie limit, Would 5 miles even out going over every few days?

>>41631206
swap cheese for avocado

Cheese is crazy calorie dense.

>>41631236
Get a heart rate monitor.

keep heart rate over 100 the whole time. Should burn significant calories.

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>>41630902

I would recommend trying to obtain more repeating digits

>>41631025
18 miles in an hour? holy fuck sonic slow down.

>>41630902
Honestly, being a fast moving thread is a good thing, it means people are actively participating, which hopefully leads to people reaching their goals.

>>41631278

that's about average for biking at a reasonable pace

>>41630902

Make more high quality fat wojack/jacked pepe picks

>>41631241
avocado is calorie dense as well

>>41631306
Yeah but they have healthy fats unlike cheese.

>>41631306
Not really. For a veggie sure, but for 25g of avocado (about what you would put on a taco) you are talking 40 cals vs ~100 for 25g of cheese.

>>41631332
"healthy fats"
>implying unhealthy fats
you mean healthy fats and slightly less healthy fats.

>>41631346
see
>>41631341

>>41631111
Dayum. Them facial gains.

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What exercises can I do to help me become strong enough to do squats and dead-lifts?

currently struggling to do pretty low weight dead-lifts and goblet squats (can't bar squat) was hoping to find some movements to help strengthen my lower back.

>pic unrelated but someone here might like it
>fat to trap what a transformation that would be

>>41631111
How many girls from your past have seen you now and wanted the dick?

F A T
U
C
K
S

>>41631378
Thanks for the motivation. We're working on that.

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>>41631378

>>41631236
Eat less then. You don't have to eat everything you get served up.

>>41630931
>>41630937
Thanks fellas I'll try it.

>>41631206
>All that cheese

You realise only one ounce is a serving of cheese, and that has ~115 calories in it.

>>41631111
>Quads and impressive progress pics

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>>41631362

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>>41631447
>tfw haven't been princess carried since 2011 when I weighed 58kg

>>41631223
>>41631241
>>41631424
Counting it as a win.
Normally I'd eat the whole pound of ground beef and the whole box of shells.

It was pretty good. I can probably reduce the cheese next time. Might just make it a salad, since I prefer my lettuce shredded.

>>41631206
>diet coke
>what Americans call "cheese"
>4x too much sauce

>>41631206
I have those same tacos at work except I don't put any cheese and lay on the salsa. They're filling and delicious 2bh, I would replace the soda with water though.

>>41631592
Never

Gonna

Make

It

whats wrong with diet coke?

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sitting at 280 right now, started Keto and atleast a gallon of water a day

how do i lift weights? i got flabby arms, and all the chads at the gym look at me weird. I just wanna have toned arms i dont wanna look like an action figure just yet

If it helps i also do cardio for an hour everytime i go.

>finally hit a stride of eating 1500 calories per day, getting 100g of protein, enjoying my food, and not being hungry
Right now this is still cutting, but someday this is what maintenance will look like. I worry 150 is kind of an ambitious goal weight and I'll feel like death trying to cut down to it, but then again I originally thought 185 would be a terror to reach and I'm already 10 pounds past that point. Maybe over time you just adapt.

>>41631362
Anyone, please?
I'm wanting to exercise today.

>>41631636
Use machines at first, then move onto free weights

>>41631643
do body weight squats until you can do bar squats

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>>41631646
for how long do you reccomend? i usually give myself half an hour to spend there, then go home after cardio

>want to not be a fatasfatass
>cannot stop eating
>tfw no self-control
>tfw vicious cycle of depression and binging

h-how do i stop this? this shit is worse than alcoholism baka.

>>41631643
Bodyweight squats, lunges, deep step ups, glute bridges, hip thrusts.

ive had ~500kcal everyday the past week, im not finding it too hard. any reason not to keep this up for a while? im really fat, will eat like a normal healthy human once im in normal-human range

>>41631678
Half an hour would be a cardio session for me at least. I would split half and half. Or maybe 20 mins cardio and 40 with weights. Depends on what you can handle

>>41631111
Work on those pecs mate

>>41631635
Stimulates appetite. Makes you more likely to crave sweet foods or drink.

>>41631680

Cook 5 pounds of broccoli, any time you want to binge eat, eat that

>>41631719

I'm trying man, I have loose skin too that makes them look worse. If you look at my pics my nipple hangs lower than it should and it sucks. Hoping cutting a bit more will tighten everything

>>41631728
so im fine as long as i have self control and count calories

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>>41631709
damn so all i had to do this time was just cut down my cardio time? man that actually makes life easier. The eliptical says i burn like 1000 or so calories for that hour i spend on it, maybe i burning myself out? thank you for the advice, anon!

>>41631680
Drink lots of water, it naturally supresses the hunger. Also your skin will thank you for it.

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>274.6 yesterday pre-workout and after morning piss
>273.6 today

how?

>>41631665
I can do a few body weight and goblet squats but 1-2 sets max I need to build up the strenght to do them first.

I don't know if I'll ever be able to bar squat. I've tried many times in the past and the positions cause me intense pain. Not sure if it's from my back, broken wrist, broken collarbone or what but the position is just too much for me.

>>41631767
Got a little food baby going on?

>>41631767
>pre-workout
meant pre-breakfast

>>41631777
both were post piss/poop and pre-breakfast

>>41631768
Try doing some stretches at home aimed at opening up the hips, that really helped me. You can also do squats at home using a band on the door or even kitchen table to help with balance.

Don't feel bad about having poor flexibility and strength when starting out, I started out at home at first, and then when I started squatting the gym I had to swallow my pride and start with just 10kg plates, you'll gain strength really quick, I got up to 120kg squat for 6-8 reps but I switched to leg press as I got a bit sick of doing them, but I'll rotate them back in at some point.

Having trouble with BM's lately. What can I do to improve them?
>fiber
But I'm trying not to eat a lot. Really lost when it comes to this situation.

>>41631814
Vegetables are loaded with fiber and basically free calorie wise.

3 cups of spinach is like what, 30-40 calories?

Are turkey burgers any good? Anyone do anything with ground turkey?

>>41631832
Turkey burgers plain with some salt and pepper is fucking delicious enough as it is.

>>41631814
magnesium

nature made makes a 400mg pill. I used to take 1 in the morning 1 before bed.

Don't take 2 in one setting, unless you want a blowout.

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>>41631592
stop , no bully

>>41631206
looks good as fuck lad, fuck it

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>>41631206
try cabbage it's good

>>41631767
Stop weighing yourself every day

>>41631758
Those calorie burning things may be inaccurate. I've seen a news story about how they can be off a couple hundred calories

>>41631814
probiotic, bro

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>accidentally click r9k tab at the top for the first time( srs )
>No longer feel bad about being fat as fuck

holy shit if you guys ever need a motivation boost go take a look at the fucking losers over there lmao.

>>41631832
You can do a lot with ground turkey. Don't buy the premade burgers though

>>41631913
I have. Fucking disgusting.

>>41631913
you're just like us you just haven't realised it yet

>>41631913
I haven't been there in years. I imagine it's a bunch of losers bitching about their lack of success with women?

>>41631913
/fit/ is where people motivate each other to improve each other

/r9k/ is where people tell each other they're garbage and never need to fix themselves, it's other people's faults for everything.

Staying in /r9k/ too long is poisonous for a healthy mind.

8th day of PSMF and I look lean but flat as fuck, I worked out everyday so it must be the lack of glycogen right? I went from 85kg to 79kg. I don't plan on doing refeeds untill 70kg

My pull down is lagging behind my row now which is curious. Wonder if I should add more delt work? Any recommendations?

made some keto chocolate today, these things are filling as fuck

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>5'10
>Started at 315
>At 251 last week
>Hoping to finally break the 250 mark this week

Please let it happen.

>>41631999
dont eat or drink day before your weigh in

Very big fatass here. 6' , 330lbs. Watch me lose 150lbs in a year, faggots. EVEN IF IT KILLS ME.

>>41631976
it's a lot easier to use body momentum while rowing. you might be fine, since a lil body english won't hurt you.
but try face pulls anyway, see what happens.

>>41632017
Yeah, I have those in my routine and recently added a weighted dip, front raise superset. I'll see if that shores up. Thanks, mate.

>>41632014
I'm an even fatter fatass.

>>41631699
you can get energy from stored fats, but water-soluble vitamins can't be stored in the body, so you need to get them from your diet

500 isn't really a sustainable amount
it's highly likely that a person will binge after eating a low amount of calories

>>41631899
Why?

how do I stop yo-yoing

I can never make lasting changes

I'm 5'8 and 165 lbs of skinny fat and muscle. my diet is so pathetic I can't even type it here.

just kill me

>>41631814
Black beans give 15g alongside 15g of protein for about 225 calories. Plenty of easy ways to get fiber on a deficit.

>>41632072
you just stop, it's not hard just do it faggot.

>>41631814
Fiber supplement. 0 calories, take with a big ol' glass of water. You might want to start off with 1/2 dose until your guts get used to it. Don't overdo it or you'll get rock-hard rabbit poops that are difficult as fuck to pass and feel like bricks ripping your asshole asunder.

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>>41632014
6'2" 335lbs fat ass here, started at 385 in December. I bet I beat you to your goal.

>>41631966
can anyone answer? I am worrying about muscle loss but I actually have gained strength on my lifts.

should I purchase frozen vegetables, or would it be better to get fresh veggies?

Is 22% body fat acceptable?

>>41630894
hello you fat disgusting pieces of shit

how do i into proper bulk? i'm sure you ambolocetus know all about that

>>41632185
If you do get frozen, get the spring veggie mix (squash, zucchini, asparagus, green beans, peppers). Don't get the regular mix with corn and peas. They put way too much corn in those, corn is the worst veggie.

>>41632195
still high, but it's not horrible

>>41632195
Are you a woman? If yes, yes. If no, no.

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>>41632207
what is the ideal bf% to strive for? I think being ripped is kind of unnotainable but would getting to 16% be good?

>>41632226
[spoiler]yes[/spoiler]

>>41632276
16% is normalfag mode. It's probably the healthiest in reality; the human body has better resistances against ailments if there's a little more nutrients to pick from. Getting ripped is just stroking your ego, lol

>>41632070
Because it's tedious and irrelevant considering a fat shit can weight 3 pounds.
However if you lose weight every single day, then I guess it can be motivational.
Most people weight themselves once a week only

>>41630894
The name of this thread reminded me of this, https://www.youtube.com/watch?v=ntp8_KFv59Y

>>41632200
hello you dumb stupid idiot.

You eat more. If your caloric intake outweighs how many calories you're burning, you will bulk. When you're bulking, it's important to eat a lot of protein, since that is what will primarily aid in the production of muscle mass. You will simultaneously gain fat as well, because that's just how the human body works. Now go away

>>41632276
Spoiler?
How new exactly are you bro?

fat fucks

>>41632316
sorry mate made a mistake, I

>>41632309
fucking tripfag

I'm gonna do an experiment. 3 months of alternate day fasting. I'll water fast one day and the next I will only drink 100g worth of protein from whey along with fiber supplements.

I will intake about 2000 calories a week with this. Current weight is 220 goal is 180 by end of august.

Taking supplements like zinc, magnesium, vitamin d, and a multivitamin.

I've already gone from 280 to 220 from diet and running, but I want to do a drastic change.

>>41632316
Probabaly some fatty from /v/.

>>41632347
You're going to be completely fucking miserable.

>>41632360
I haven kratom for days I feel extra shitty. It suppresses appetite too, i don't do it daily because tolerance builds up and it makes taking a shit painful.

Serious question. Do Wall sits increase muscle endurance? Do they make the muscles any bigger?

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i ate two slices of pizza (home made) just cheese and pepperoni

only thing i ate today. im still full and its been like 3-4 hours since i ate it. yesterday i ate just corn and peanuts. maybe this dieting ain't so bad

Does anyone else think working out for an hour a day is a bit ridiculous? At the best shape of my life a workout would almost never go over 25 minutes. I wasn't hercules or winning any triathlons, but one hour every day just seems like stupid overkill.

>>41632374
I know all about kratom, among other substances.

Do what you want dude, but I think you know this is a bad idea.

any tea drinkers here? (I mean iced tea) that was basically my "soda", my go-to. I went through at least a half gallon a day, sometimes an entire gallon of lemon iced tea. the day was unbearable if I didn't have a gallon of tea sitting next to me at all times.

>>41632395
that's not pizza. it's cheese and pepperoni. you wouldn't call a bowl of sauce and ricotta cheese "lasagna" would you?

So, bodyweight exercises in my apartment since people will make fun of me if I work out in public? check

why are you all so fat?

>>41632441
long story

>>41632347
slow the fuck down. what's the rush? my advice is keto with IF.

>>41632347
Just do intermittent fasting. One meal at dinner every alternating days.

>>41632447
let's hear it, tubby

>>41632404
actually, working out if you just wanna be skinny is pretty fucking retarded

unless you are actually training to have muscles, then it is sorta worthless. most people here have no plans to truly be /fit/ they just wanna be skinny. even working out 20 min a day is pretty pointless, unless you do the most hardcore of exercises, you ain't burning off enough calories to justify it. the thing people seem to forget, losing weight is 95% diet, i know many people who was classified as obese, and lost it all by still being couch potatoes but not stuffing their face all day

>>41632347
The faster you lose the weight, the faster it's gonna come back.
It took you several months or years to get fat, you need to be at peace with the fact it's gonna take several months or over a year to lose it all.

>>41632462
I have a mild form of Autism, social anxiety, and have been on medication since I was 18. I've quit nearly everything I've started besides high school and losing weight has always been a struggle.

>>41632441
I was heavily into drugs for a long time and when I stopped I basically used food in place of the dope.

I have a problem with pleasurable things, I tend to let my reptilian brain take over and will engorge myself on whatever I like. Shitty way to live, so I'm changing it. Also fuck you

>>41632436
you dumb mother fucker

i was just mentioning the toppings, i thought it was already common knowledge for pizza to have the crust and sauce

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Today marks the end of the first month of my return trying to get in shape. At the start of may, at the gym I visit, I weighed in at 215lbs. Today, I weighed in at 204lbs. I also feel a bit stronger with the weight lifting I've been doing.

I could be doing a better job at keeping the details but it's not like this is complicated. As I keep going, i'll need to at least try to be more diligent in keeping track of my diet and exercise routines.

Here's hoping to 195 by the end of next month!

>>41632488
Were you a skelly while a junkie? Most shit kills my appetite. I actually use stimulants right now to lose weight.

>tfw doing 5-2 and 16-8

hungry tbqhwyf

>>41632489
yeah that was pretty retarded of me

>>41632478
I don't think anybody here wants to be "skinny" with a high body fat percentage, which is exactly what will happen if you simply cut back your caloric intake without regard to minimizing muscle loss. Otherwise you just look like a weird gloopy shit person.

>>41632513
im sorry for calling you a dumb mother fucker


now thinking of it, i probably should of mentioned the crust and sauce.. so...friends again?

WHERE ARE THE NEW WOJAKS, ANON

>>41632458
I could do that too. Fast one day and do intermittent fasting the next day with a full meal instead of just a shake and supplements, but I've done the math and I won't hit my goal weight by august.

August is important because it's when I can go see my long distance gf for a while and I want to impress her after losing a shit ton of weight. She liked that I've lost a lot of weight already and I don't want her to be a girl with a fat bf anymore.

>>41632441
>within a week my GF leaves me and my dog gets hit by a car and dies (I love animals and was always with my gf, no other friends)
>spend the next year and a half doing nothing but drinking, playing LoL and eating like shit
>realize I have a problem and stop everything, resume clean eating and gym
>post in /fat/ because it motivates me to see other people trying to lose weight

>>41632501
Yeah, I was the thinnest I ever was. You could see my spine and ribs when I was shirtless. I was pale, had dark circles under my eyes, constantly sick, and basically just strung out. Bad times man, and I sincerely thought I was above addiction when I tried it. tldr typical druggie sob story

>>41632501
>>41632549
Oh and I was into "stimulants" as well during this time. Be careful with that shit. Even Vyvanse or addies. They're a great tool but not to be abused D:

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lads my belly is making grumpy grumpy noises and i fast

does that mean its working

>>41632612
either that or the fasting cancer is growing

how come some guys look like bodybuilders at 5'7 150 pounds and I am feeling skinny at 175? Is my muscle covered in fat and will it reveal my muscle soon?

>>41632629
That chucklefuck who's promoting keto on Bodybuilding.com is like 5'5 and I'll never ever take him seriously because of it.

Short guys look bigger because the muscles aren't as long. So when they put on mass, it gives the illusion of being fucking huge.

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I feel like a pig today, but I actually had to eat some microwave breaded chicken to hit my calories.

lads how am i supposed to count calories in custom made food?
weight every ingridient?

>>41632704
yes

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>>41632695
>Succes - born in a big white race

>>41632704
Yes.

Figure out what you put in, then calculate the macros.

If it's something you make often, take note of the totals, and write it down somewhere so you dont have to keep calculating it.

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>>41632704
Yes, but often you will make the same meals, so you save the meals in my fitness pal and keep using them. This is page one of two for me.

>>41632717
in a fuckin sadnwich?
>>41632695
nice 1800kcal daily goal lad, you lose weight for sure in 4 years

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>tfw can't wait to reach my target and go back to eating carbs

It's not even the good shit like pizza's pasta, and burgers I'm craving.

I just want some garlic bread, and a massive sub.

>>41630956
Either those are the smallest sausages and strips of bacon known to man, or they're wrong.

>>41632695
I ate 2300 kcal today, 500 kcal over normal. All of it in Turkey jerky, asparagus and brussel sprouts.

I then subjected myself to 3 hours at the gym. My regular set with ab and delt additional exercises and then a run until the machine showed it's arbitrary 500 kcal burned number.

This is after working an 8 hour day slinging asphalt with another tomorrow.

I am in it to win the tournament I setup. Y'all better bring it all to the table.

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>>41632718
>>41632729
>nice 1800kcal daily goal lad, you lose weight for sure in 4 years
I'm down 8 pounds. I'm lifting weights and doing cardio. Both are not counted in my calories.

Well okay I delayed myself two weeks by counting my exercise calories, but I never counted weights.

>>41632746
Didnt mean to reply to that dude but fuck it, im tired. Grabbing a shower and going to sleep. See you lads come Friday.

>>41630894
Hey /fat/ anons is it good to way to start a diet?
>For only one weekend of the entire month, you can eat any food you like, example you want fast food eat McDonald, In N Out, taco bell etc.
>starting Monday and then Tuesday, go on a water fest just drink nothing but water
>Wednesday is nothing but a pure intense cardio workout and a diet of mostly protein and super low carb foods
>Thursday's workout would be mostly muscle and same diet before
>Friday is both cardio and muscle workout
>The weekend is resting

Does this sound good?

>>41632746
I really need to follow a program. Everytime I've tried to workout I always do some brosplit and I'm always never making progress.

I'll probably try SS or Reg Parks 5x5. I'll probably do some supplementary stuff, mostly grip, and flexibility.

>>41632740
the chicken bacon subs at walmart is what i get a lot. usually also comes with some greens and ranch or some topping that you can put on. i recommend cutting it in half, take the meat/greens out of one side of the sub and put it in the other and then throw the extra bread away. it actually makes the sub a lot fucking healthier and you get thicc bites of meat

>>41632704
You can either count everything, or you can cardio/lift 5x 2 hours a week and eat everything you want that's "healthy" aka mainly vegetables and lean meat, while consuming much less carbs on your off days

>>41632762
Nope it's terrible.

If you're going for low carb for keto, going and breaking that "once a month" by getting Macca's is going to never get you the results you want from it.

Water Fasting I'm on the fence about. It works, but unless you're doing it for an extended period of time you aren't going to get these massive results people claim.

>pure intense cardio
>after not eating for 2 days

Assuming you're not in Ketosis, you'll get light headed and maybe even pass out during this "intense cardio workout" if you're not careful.

My suggestion:
Water Fast if you want, you could start your diet by doing 5-7 day trial, and seeing how you're feeling. This will also put you at teh start of ketosis.

>Day 1 - Light Cardio and weight lifting
>Day 2 - Light Cardio
>Day 3 - Light Cardio and weight lifting
>Day 4 - Light Cardio
>Day 5 - Light cardio and weight lifting
>Day 6/7 - Take it off, or light cardio

Diet should be lots of leafy greens (broccoli, spinach, kale, lettuce, etc), and lean protons.

>>41632762
>for one weekend you can eat anything you want
>water fast

I literally stopped reading right there. I know it's a joke but I really stopped reading for the 1st time ever.
Don't you care about being healthy?

>>41632762
No, that sounds like an absolutely wonderful way to fuck your nutrition.

Here's food for thought. A large triple whopper w/ cheese combo with non-diet soda will be between 3200 and 3600 kcal. The burger by itself is 1280. So assuming you eat normally the rest of the day, in literally 1 meal you just gained over a pound of fat, or undid the entire rest of the week at a 500kcal/day deficit.

Now if you decide to pig out and eat fast food twice a day on both days of that one weekend, you could easily exceed 10,000 kcal in fast food. That's over 3 pounds of fat.

You wanna lose weight? Cut portion sizes of the foods you eat now until you're running a 300-500kcal/day deficit. This is usually pretty fucking easy unless you're already way overeating..

>>41632828
You know what, I'm genuinely curious to see someone go
>water fast 2-4 days
>pig out day
>water fast 2-4 days
>pig out day

And see the results. Someone should try this... for science.

>>41632828
this. I mean you can try to go for the 1000 Cal a day Diet, but you will feel like shit. the fatter you are the easier it is to lose that first 50 pound's. say for instance you weight 400 pound's, that's what 4000 Calories a day? that means you will lose if you only eat 2000, 3 pounds a week. that's roughly 36 pound's every 3 month's, or 144 pound's in a year.

and 2000 Cal, is really pathetically easy to manage. cut out any pop you drink, and you are basically thier. cut your portion size down even more, and you are going to be under that mark.

>>41632491
Hey props, me too. Except I went from 233 to 220. Today my bench went up too. We're going to make it bro.

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>last thread full of almost satirical reddit posters and a wannabe yet immediately failed tripfag
>this thread full of wannabe traps

C L E A N S E

>>41632532
As long as you keep in ketosis, there's really no reason why eating one meal on alternate days will slow your weight loss down. Otherwise just go a full water fast, it's the same thing.

>>41632762
Water fast only works because after day 3 your body adapts and starts burning your body's fats. If you break the fast, you wont remain in ketosis so you're just wasting your time.

Alternatively just do IF which is far better than your plan.

>6'
>100 kg / ~220 lbs
Fastest way to lose weight? I don't care about health, metabolism, etc. I just want to lose stomach fat.

I was thinking maybe just eating celery, taking multivitamins, drinking only water, running a mile every day, eating one ginger cube a day, staying awake longer, and doing a shit ton of situps

Would that be a good "diet"?

>>41633078
Do keto and IF

I am about to start actually taking care of myself and I weigh about 300lbs, should I fast? If so, which fasting is good to go with since I actually know nothing about proper fasting.

>>41633078
Water fast

>>41633135
Just don't eat.

Alternatively and safer is to do IF and Keto.

>>41630931
>hell get the gallon tub and down it in minutes

>>41633155

Are there any /fit. guides on IF and Keto?

80.2kg this morning.
down 20kg since mid December, hoping for 79 in the next couple of days.
176cm, my goal weight is 75 but might go a bit lower

>>41633135
Stop. Jumping right into fasting like that is the fastest way to fail.

If you want a decent 'gateway' meme diet, you can start with keto and ramp up from there. I did keto from 300 lbs to 200, Keto/IF from 200 to 195 and now I just eat like a normal human for work except I CICO and IIFYM.

You need to get your bearings first and then jump into these more advanced diet things. Right now you are woefully unprepared for it.

Research keto. There's a good reddit for it and if you google 'keto ankerl' you can find a calculator that will spit out all the macros you need to enter into MFP.

Then just record literally everything you eat. 20g of carbs a day, drink propel water (you need the electrolytes) and begin supplementing fiber.

Doing all of that will help you avoid keto flu and not feel like shit (read: give up and remain 300 lbs)

>>41632916
>traps

where?

>>41632916
Was that the TMW tripfag because he is an unbelievably heinous tool.

>tfw heavier then scales max

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>last week my stomach looked/felt saggier thn ever
>looked up my options, cosmetics/surgery etc
>felt like shit
>this week it actually became tighter
>feel like making it
What is this? Am i just imagining things?

k im 330 pounds and im 6 foot tall. if i starve myself for 1 month will i be fine?

>>41633350
well the good news is that skeletons don't have fat anon...

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>>41633350
k i'm 4680 pounds and 54 foot tall. if i starve myself for one solar year, will i ascend to immortality?

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>be cardiofag losing weight
>constantly see posts saying how you can lose weight and gain muscle at the same time
>do a medium amount of resistance training
>third day of DOMS
>still can't go to the gym because of the pain

th-thanks....

>>41633403

Stop being a weak cunt

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tfw ate too much

>>41633398
CASH MONEY

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>>41633439
You and your stupid sausages

>>41633459
its basically the same nutritionally as ground beef, just higher sodium

>>41633439

Which site is this?

>>41633468
my fitness pal

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>>41633459
>>41633465

>>41633446
>tfw your parents made you alpha4life on the day you were born

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>>41633439
And where are the vegetables?

>>41633403
Crush your calves at the gym, and you literally will not be able to walk for like three days

It's the worst.

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>>41633520
Didn't have any chicken defrosted so I just had a quick meal instead.

I have a ton of vegetables with dinner so I should be fine to skip one day

>>41633524
Literally me right now

>that feel when not eating enough calories

How do you people eat so much?

>>41633551
Calorie density is important.

>>41633608

Can't think of much that will help inflate my calorie intake. I am not hungry that much despite being fat.

>acid reflux makes it much easier to eat less
>am probably going to get esophageal cancer from it

Tough choice.

i want to eat 2700kcal below my BMR

losertown it says it will take until february 2018 to get to my maximum healthy weight

is that big a deficit safe?

>>41633646
If you're fat, going less than your caloric goals is not a bad thing

-unless- you're lethargic, or having trouble working out.

Otherwise, embrace less calories.

>>41633651
The harsh reality is the likelihood you get cancer is seriously like 75%

>>41633551
A large deep dish pizza is like 3500 calories.

I used to eat those regularly for dinner.

Combined with a 1000 calorie bowl of cereal and milk in the AM.

>>41633656

I am generally just starting out so most of my "workout" is just long walks right now until I look into going to a gym.

>>41633662
True, I have history of it on both sides of the family. As well as heart issues.

>be 6'3" with nice face/blue eyes and still have shitty genes.

pulled an all-nighter, decided to do meal prep at 6 am, now its 9 i have to work in 5 hours. I think i'm fucked.

>>41633655
I highly doubt that would be safe, and i doubt you could keep that deficit til that date even more.

You need to be more patient if you wanna get out of /fat/.

>>41633350
so i would be fine if i do this right?

Went to a gym on base the other day with a military friend

Got caught mirin a black dude's sick arms while he was curling

He just smiled and nodded at me

Hope I make it as far as that guy did

>check into gym after year of being lazy fuck
>have to practice lifts with just the bar

goddamn i feel like a weak piece of shit

not sure if gonna make it

>>41633757
Keep going.

>>41632441

>4 years old
>daddy leaves
>mommy can't keep up w what's going on in the house, too busy working and being a single mother of 2 at 33
>from 4 to 8 pushy neighbor give me unwanted attentions
>starts eating like a goddam fat fucking pig for no goddam reason
>starts to believe it's because my father left my mother
>never put in doubt it's because I was sexually abused
>13 years old
>last year of middle school, 220 lb,
>I want to fucking die
>life is miserable at this point
>it can't get any worse, right?
>18 years old
>wasted a good part of my life
>356 lbs
>starts to really contemplate suicide
>I get a call from my father fiancé, he apparently had a sudden cardiac arrest and died in a matter of seconds
>shed over 160lb after he died in 2 years

>>41632441
>single mom
>she worked until 7 or 8pm every night
>dinner every night was kfc, pizza, other fast food except on weekends
>hadn't eaten since 10am at lunch so i was starving and would overeat
add to that:
>stressful job
>live on own
>no energy to cook when i got home at 10pm

it's coming around now though

>>41630894
if i hit 22% bf should i start eating calorie surplus again to gain muscle from lifting or should i keep dropping bf% for aesthetics?

>>41633912
drop

>>41630966
If you're super obese then you can do a week water fast

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Stop eating dairy

>>41633480
Right... but quality matters, a calorie is not a calorie.
What's better for weight loss and overall health; a can of mountain dew that has 200kcal 30g carbs, or a large apple that also has 200kcal 30g carbs?

>>41634076
mountain dew requires no digestion, there's a reason we say don't drink your calories.

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>get physical exam done last week
>blood pressure was 160/100
>doc puts me on meds, encouraged diet and exercise
>ride my bike once and a pedal breaks halfway through, gave that up
>barely changed diet but miss fast food already

>>41634087
That was just an example mr.smartpants
But fine, 200kcal of oreo cookies then

>>41634233
You can do it, anon. It'll be worth it when you go in to that doctor and your BP is normal, you're off those meds, and you aren't even thinking about stuffing your face/

Man, I'm craving for fried chicken.

A bucket of KFC would be nice.

>>41634247
I'm so hungry, and nothing on this diet plan feels filling. I do WANT to lower my BP, but truthfully its just so I can go back to what I was eating. I don't have the self control or willpower to get truly /fit/, just enough change to go back to my status quo.

>>41631966
>>41632157
It might be the glycogen, I'm not an expert. But you if Mcdonald is right you will have minimal muscle loss. Are you taking creatine? It might puffen your muscles a bit.

>>41634308
Then find something in your home that is healthy and filling. Fill yourself up with veggies and fruit. Idk, dude. You can't lower your BP and yo-yo it.

What would you/do you throw into the big pan of chicken, broccoli and whatever, /fat/?

Also which spices?

>SW: 375
>Weight in March: 287
>CW: 320
I fucked up, I fucked up bad.
I've gained 33 pounds in 2.5 months. Started drinking 3-4 times a week and eating horribly.

Initially it was a girl, something happened it really bummed me out for a few weeks, but after I got over it I just kept going down the hole.

But you know what? On Friday I move into my new house, AND I go to pick up my new car. New house, new car, new me. Getting back on the horse. I've lost almost 100 pounds before, I can do it all over again. I'm gonna make it.

thanks /fat/

>>41631511
Is this good?
I have NOASS and it sucks since no pants fit me well

>>41630894
I've got a date tomorrow and I'm under 100kg for the first time in 5 years
Thanks /fat/

>>41633662
I'm kind of skeptical about that figure considering damn near every fatty has chronic heartburn or acid reflux or GERD or whatever you want to call it but not a lot of people are dying from the cancer it can cause.

>>41634354
congrats! good luck anon.

>>41634334
>about 1500 calories over your TDEE daily for 2.5 months non-stop

wew, got any bulking tips, anon?

>>41634245
>>41634076
Give me a reason why pork is worse than beef or shut the fuck up

>>41634377
Oh yea definitely

Go to a bar, have about 10 beers and 3 shots of jameson.
On the way home get a double meat burger with double cheese, large fries, large powerade, and two apple pies from the 24 hour burger joint, then after you polish that off to some futurama on the couch then drunkenly drive to the gas station and buy a pint of ben and jerry's cherry garcia and polish that off too infront of the tv then fall asleep drunk on the floor.

Do that 3-4 times a week and also eat like garbage during the day every day.

If your chest starts hurting just do breathing exercises until you fall asleep.

Being super obese is literally torture. Self-inflicted torture. It's like being sick in the head.

these opening pics keep getting better and better, I'm not a target of these threads, but maybe I'll start browsing them and trying to keep your morale high, brahs

How many calories are there in 100g of blueberries?

Searching in english gives me a completely different result than in my native language, what the fuck. Are even blueberries fatter in america?

>>41634498
https://ndb.nal.usda.gov/ndb/search/list

>finish work
>nap
>wake up
>head pounding, sweating, shivering, aches everything, even in joints
>even breathing hurts
>fucking existing hurts

Go on without me, I'm not gonna make it

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>>41634076
>>41633480
>>41633459
Like I said, you're overreacting.

My overall sodium is pretty low (1800mg vs 2300 recommended) even with it, so I'm fine.

It's delicious, I can eat it in small quantities, it has decent protein, and I don't mind eating it every day

>>41634508
All sources in english say 57 per 100g, all sources in my language say 40 per 100g. I just had a bucket.

Just wondering what's with the difference.

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tfw ran out of milk

>>41634545
I don't know much about blueberries but there could be different strains. Red delicious apple vs granny smith, etc

Go with whatever one is higher so you're covered. It's probably not a big difference

>>41634509
>>41634509
dude right now laying in bed when I breath deeply my left shoulder hurts, if I breathe really deep the pain even goes down my arm are we gonna die anon?

>>41634561
Apparently what americans call a blueberry is Vaccinium corymbosum, and for yuros it's Vaccinium myrtillus.

>>41634330
Franks Red Hot is good

>>41634354
>>41634354
Ayy is she thicc?

>>41634610
>Vaccinium myrtillus
those are bilberrys not bluberries!

>>41634545

17 calories it's not something worth counting, keep going, enjoy your berries.

>>41634619
She's pretty fat but pretty thicc at the same time
Also very 5/10 but so am I so I don't mind

>>41634632
Be careful. She might be a stage 5 clinger

>>41634623
It does if you eat a fucking bucket.
>>41634620
They're blueberries around these parts, damn it.

>>41631519
>Normally I'd eat the whole pound of ground beef and the whole box of shells.
Damn, same here. I'm not /fat/ anymore, but I still have the bottomless stomach of a lard ass.

>>41634672

sure, but who the fuck eat a fucking bucket of blueberries

>>41634711
I just did

pls don't judge

>>41634552
>tracking calcium intake

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Hey /fat/, need some advice here.
Currently on the Couch to 5K program but I've decided to jog on alternating days instead. I've been out jogging for the past 3 days (not really that intense, managed 4K in 25 minutes yesterday) and I think I should take today to rest and probably do some light weights instead. Thoughts? Part of me is tempted to jog everyday for a week.

just noticed that none of my underwear fits any more
super.

>>41634771
Time to cut, fatty.

>>41634771
Like loose or tight?

>>41634795
loose
my fat arse wore out the elastic

>>41634805
Go walking right now, dude. 30 minutes briskly.

>>41630956
>fried egg 77

1 raw egg is 71 so unless you're frying them in 5 atoms of fat, that's already wrong.

>>41634813
what is right

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Rate my lunch
I've been trying to eat a shit ton of veggies instead of carbs when I'm not working to save some kcals.

>>41632916
why did the ledditers come in?

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>>41634829
half a tablespoon of butter is 50cal

>>41634836
what are the yellow things?

>>41634836
Is that pork chops?

>>41634836
>cheese on top
>everything swimming in fat

DIET AS FUARK

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>>41634854
butter, in a frying pan?

I use this stuff, it's been in the cupboard for years
usually give it a few sprays

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>>41634867
>fried eggs on oil

Might as well do them dry in a teflon pan and save a couple of calories.

>>41634879
this might surprise you but I'm not american
I don't slather everything I eat in butter

>>41634857
Summer squash with some parmigiano on top roasted in the oven
>>41634858
No, they're pork mignonettes which are way leaner
>>41634865
>>everything swimming in fat
I used a teaspoon of olive oil to fry the pork and I made a pan sauce with a few drops of 5% cream and that's it. The whole thing came in at 550kcal so please stop being a retard.

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>>41634887
The only reason to fry eggs is to do it on butter. Otherwise you might as well hard boil and slice them as you're not getting the taste gains.

>>41630916

very low/no carb (keto)

it's kinda tough to pull off but once you're underway, hunger is different. Totally mild and slow, not uncomfortable. Very easy to stay hungry for hours when you're keto.

Been this way for ages now (low carb for years, thorough keto a few times) and it was the biggest revelation in my weight loss. I've lost 42kg now, going for 54kg total.

Skin is better, energy better, sleep better than ever, I attribute it to the lack of carbs and sugar. If I eat a dose of carbs these days it fucks me up, get pimples and get farty and slow and bloated. Get a headache sometimes from even a normal amount of sugar (cake at birthday for instance)

Low carb for life as long as you can handle the carbon footprint

Speaking of butter, what's your frying oil/fat of choice, /fat/? tastiest/healthiest?

I've been using rapeseed oil all my life simply because it's cheap and the most common, looking at alternatives right now.

>>41634813

eggs are all different sizes with different white/yolk ratios bro

>>41634923
I like runny yoke
it is legal to fry an egg on sunflower oil isn't it?
why are you taking this so personally

>>41634953
Yeah when was the last time you were shopping and bought medium or small eggs?

>>41634959
Soft boiled eggs are good as shit bro.

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>>41634952
>rape

>>41631206
>>41631223
thats a keto meal, minus the diet coke

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Went out today, just got home. Missed most of the thread. Don't have it in me to scroll up. Any highlights that I missed?

didn't eat or drink while out so drinking lots of water right now and ate a 40g packet of Sultanas. Apparently 138 calories.
I don't even care I just needed something.

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>weigh self this morning
>+1kg more than yesterday
>weigh self tonight
>-2kg less than yesterday

Scales are not to be trusted /fat/

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friendly reminder to never fall off the wagon

>>41635939
what happened?

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>TFW I caned a bottle of wild turkey last night

Water and veggies the rest of the week and only myself to blame

>>41635952
After cutting from 180 to 125 where the graph starts, I couldn't follow beginner lifting routines without stalling after only a few weeks on baby weight because I'm a weak faggot. Gave up, and maintaining isn't as rewarding as cutting so I just fucked my shit up..

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>>41635968
Well at least you almost made it.
Going to try and make it again though?

>>41631019
I walked today for 45 minutes keeping an average heart rate of 111 bon and that's almost 500 calories. 900 calories is definitely doable.

>>41635977
Yeah. Could feel my moobs resting on my chest. Would only fap in bed with a sheet over my stomach out of disgust. It was time.

>>41635990
>walk across the city
>die of malnutrition
no

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>>41635994
>Would only fap in bed with a sheet over my stomach out of disgust.
that's...

New thread

>>41636038
>>41636038
>>41636038
>>41636038

>>41635964
A fifth of WT is 1700 calories. Your ass better be able to cash the check your stomachs wrote!

>>41635994
>Would only fap in bed with a sheet over my stomach out of disgust
I've never had this concept in my head prior to reading your post and thus I am grateful

>>41631913
In all fairness it's probably not the same people. /r9k/ is where you go when you wanna do nothing but express how miserable your life is. It's the equivalent of a dumpy bar irl

>>41631829
yep, its just about 10 cal per cup.