/fat/ "F for Rich" edition

I have outgrown obesity

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>mfw i am losing weight rapidly while family and "friends" trying to sabotage me are getting fatter
Spite is a fantastic motivator.

Did anyone else gain or maintain weight on a 24 hour fast? Im a bit disappointed in it.

>>42645183
an actual fast or just solid food?

>>42645183
You're probably retaining water.
Still, i don't know your TDEE, so idk how much you should have lost.

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CONFESS YOUR CHEAT MEALS SINNERS

GOTTA EAT BIG TO GET BIG CMON

>>42645228
Was trying to eat like max 700 calories today while doing a ton of cardio, I did 3 hours.
After that I couldn't resist and ate most of it back, but I think I'm still on a little deficit, between 200-400 calories.

>>42645219
>>42645226
no food for 24 hours. i did some black coffee, 1 cup of bone broth and water. Im thinking its water retention as i did drink a lot of coffee but it was still pretty disappointing.

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How do I be more active /fat/?
I probably spend most of my day on 4chan with an hour workout in there somewhere.

What do you guys do?

>>42645255
Drink a lot of water.
You did the fast, so you lost the weight.
There's nothing to be disappointed.
It's going to drop tomorrow or in a few days.

I'm a little worried I'm going to gain weight when I end my deficit. I know the science says that isn't' how it works but I still worry

>>42645228
Ive only eaten 1 meal today and it was mac and cheese and tendies...

Ill be on plan for the rest of the week so hoping ill maintain at the very least. Though I have a family get together next friday and im bloody hoping I can stay on plan while food is
passing about everywhere.

>>42645273
ok i guess if anything the self discipline gains was worth it. i think i will do anther in few days. hopefully tomorrow i lose the water weight.

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>>42645228
been fasting all day and went on a 25 mile bike ride. don't want to wait for tomorrow morning to eat and really want some ice cream.
trying to decide if i want to go to a shop for some custard or the store for a tub of hormones

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>>42645304
Just eat a normal meal

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>>42645228

I'm eating a bagel with cream cheese

just kill me now

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>>42645349
that's what would make the most sense, but i really want ice cream.
i have some chicken & poblano pepper soup to heat up so i'll eat that.

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>>42645137
hold on to that spite, if it wanes, then it is time to grab your friends and family and toss their fat asses out of your life
the grand purge, always a great feel

>>42645425
Force your self to eat the soup and you'll feel better about your self.

I fucked up last night binge ate last night.

Stay strong anon and you'll get everything you deserve to be

I just steamed a shitload of fucking broccoli. I am going to eat this shit until I love it GOD DAMN IT FOUR SCOOPS OF GREENS C'MON.

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>>42645491
why do you have a tripcode
take that off and keep it off

>>42645228
Friday was bad, this is what I can remember buying;
>Large 4 Cheese Stuffed Crust
>Garlic Tear 'n' Share Bread
>Sweet Potato Crisps + Sour Cream Dip
>Galaxy Cookie
>Galaxy Caramel
>Ben and Jerrys Salted Caramel and Brownie
>Triple Chocolate Cheesecake
>2 Bags Digestive Nibbles
>1 Box Digestive Thins
>1 Box Oreo Thins
>Apple Crumble and Buttercream Loaf Cake
>2 Oreo Doughnuts
>4 Chocolate Chunk Scones
>15 Mini Lemon Doughnuts
>Croissant
maybe more, not sure

Didn't keep any of it down. Weighed myself in the morning and I'm back down to what I was 2 weeks ago after last weeks gain.
The silver lining is that I can't afford to do that again for a long time.

>>42645508
Was shitposting on another board. Sorry brah.

>>42645425
Eat the soup, if you still want ice cream an hour later, compromise and get some yogurt without too much sugar in it. Or Halo ice cream if you gotta.

I know I'm too lazy to go to the store after like 8pm, so these mental gymnastics tend to stop me shooting myself in the foot. I flat out don't buy treats with normal groceries, its the only way I can stop myself.

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>>42645462
I'm not just going to hold onto it, i'm going to distill it's essence and mainline it into my jugular while i pleasure myself to their unending moans.
I'm getting sticky notes so i can put calorie counts per portion on everything just to fuck with the women in my life.

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>>42645529
You have ascended to a new level of fat ass fat fuck

>>42645553
yeah I deserve that
it's been pretty rocky lately, I'm seeing progress again so I hope I'm over this slump

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>>42645546
You are a magical person, and I am happy to have met you over the internet

>>42645228
the middle part of a cheese danish

so GOOD

>>42645065
F

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>>42645529

Anon I'm disappointed in you.

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>>42645529

is there any point in eating before bed?

I'm at 1100kcal right now, not hungry and about to go to sleep, but I've been advised to eat more than I have been doing to keep binge tendencies at bay.
I'm gonna be hungry in the morning regardless, so what should I do?

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>>42645228
greasy hamburger with grilled onions and french fries. I couldn't eat as healthy as I usually do because I vomited yesterday after dinner (first time I've vomited from eating in over a decade.)

>>42645546
i love u anon, youre gonna make it

>>42645694
Might as well not eat. Eating in the evening is unnoticeable when you wake up, just like not eating in the evening is unnoticeable when you wake up. A guy losing weight will be given the tip: Don't eat in the evening. A guy trying to gain weight will be given the tip: Eat in the evening too.

>>42645739
I get that, but my main concern is binging.
I understand that I need to eat larger amounts with a degree of regularity so my body doesn't one day scream for calories and I eat everything in sight.
I'm getting too tired to fight it any more.

I don't mind slowing down or even stopping the weight loss until I've got this under control.

>>42645228
Had a chicken vindaloo with rice and six cans of Guinness, just took a shit and my anus is devastated. Having turkey stir fry tomorrow and starting at a new gym that has lots of rich milfs.

220 pounds, 6"1'. Does /fit/(or I guess /fat/) have any tips on how to lose weight? Not even build muscle but just to lose weight, I want to get to maybe 200 pounds if possible.

>>42645802
Figure out TDEE from sticky and get on a 500 calorie deficit like sticky says. Track calories/macros with myfitnesspal

>>42645228
I ate french toast and a crab sandwhich with fries yesterday, a milkshake last night, and then I ate a half dozen crabs tonight and I'm having cake and ice cream later(birthday celebration).
Any diet tips? I've cut down on proportions but I don't know what TYPES of foods to cut out.

Down 15 pounds since I started trying to lose weight in June. Didn't think I'd see the 170s so quickly desu. Feels pretty good.

>>42645819
The website says my TDEE is 3066. Is that good or bad and what should I do about it?
Sorry if I'm asking a lot of questions but I'm a /pol/ faggot, I've never been interested in getting in shape until now.

>>42645845
The info you need is in the sticky my man, here:
Don't worry about protein (yet) you just need to count your calories for now.

Bulking Diet:
Calories: TDEE + 500 calories
Protein: 1+ grams per lb. bodyweight

Cutting Diet:
Calories: TDEE - 500 calories
Protein: 1.5+ grams per lb. bodyweight

Maintenance:
Calories: TDEE
Protein: 1.25+ grams per lb. bodyweight

Adjust calories as needed based on your goals / results.

>>42645872
Thanks, so from what I take it my calorie intake should be about 2500 calories a day?
As I(think I) said, I'm more interested in losing weight than building so protein as you said isn't much of an issue with me, but for future notice should I start eating that much protein when I start lifting? When should I start lifting?

>>42645909
You can lift as you cut. If you do that you need your protein. You can lift whenever you want really.

>>42645909
Sooner the better, some people have the problem where they feel ashamed when they have hiccups in their regiment, and this goes doubly so for /fat/s it seems.
Lift, and don't be ashamed and stop exercising if you miss a day, just learn and go again.
Protein is better to base on lean body mass, so most people do not benefit from more than 150 g protein a day.
Protein is very filling though, so your diet should mostly consist of protein, fats, and fiber to keep full while carbs should just be a byproduct of eating healthy.
Eat your greens, drink water, and only buy the highest fiber bread you can find and you'll be full af.

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>>42645770
Exercise more, eat more good stuff. You won't lack any nutrients so you won't be tired or wanting to binge.

Going to do a 3 days water only fasting followed by a >20g carb diet after that. I also plan to follow the couch to 5k guide while doing keto.

My goal is to go from 270lb my current to ~200lb and then stop keto and just eat like a normal healthy person would and never ever again consume junk food other than in important holidays such as Christmas or new year eve.

Wish me luck fellow fatties, I'm going to make it.

Also setting this post and other posts here as my background so I can remind myself every day of how I started this journey.

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>>42645929
Alright, I'll start lifting around the start of September. I've been working out fairly consistently(every day, although I've skipped the past few days because I've been down the shore) and I'm definitely seeing results, in fact I've lost maybe three pounds in the past two weeks which I think is some pretty good progress.
>>42645954
Water and protein is basically my daily diet. The thing is I eat too much junk food with it and not enough greens. I avoid soda completely, however, and try to eat junk as little as possible. What are some good fat and fiber products to eat?

>>42645970
Inspirational, dude, good luck and God bless. You'll make it, anon.

>>42645065
Hit 178, this is thinnest i've been my whole life, still fat, down from 310

Femanon here,

I finally dropped my first 25 pounds since I started working out several months ago. And while I've lost the weight and it feels nice, I know I still have 52 pounds to go. I can never forgive myself for letting myself go like this and I seriously can't wait to continue losing. Thank you /fit/ for being one of my main sources for motivation to drop my shitty old lifestyle and start a new healthier and happier one!

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>ignoring hunger is easy
>ignoring boredom is hard
I want to eat something just so I have something to do. I'm so fucking goddamn bored.

>>42645960
What's that app senpai?

>>42646036
This has been my problem for the last 2 weeks. Boredom is literally ruining my diet. I can resist hunger very easily.

>>42646003
Greens
>kale
>spinach
>collard greens
Vitamin and fiber gains, barely any calories and long cuts can cause hair loss if proper nutrition isn't in order.

Fiber specifically
>see above
>fiber one cereal
>beans/lentils
>psylium husk
>wheat bread with seeds and shit

Fats (the one I have the most problem getting)
>fish
>flax/chia seeds

The thing about fats are while some studies are showing sat fat isn't bad for you some studies still imply they are, just be careful and don't eat them too much.
Unfortunately it's pretty certain at this point that omega 3/6 ratios aren't a meme, and most animal products have high 6 and almost no 3, disregarding fish.
Peanut butter also has high 6.
Look into it yourself but I would recommend getting most of your fats from fish and chia/flax seeds (including fish oil supplements) and getting fats from nuts and seeds.

For pure weightless bacon is surprisingly filling and a fatty piece of beef isn't too bad either if you control your ass.

>>42645228
Cheeseburger with everything one it
large french fries
large cup of coco cola

>>42645228
>friday
>4 slices of meatlovers pizza
>600mL chocolate milk
>steak, chips and a salad smothered in dressing (at least resisted the gravy/diane sauce)

I had just broke my two week plateau that morning, the upside is that i'm now under that but it involved cleansing my sins with punishing cardio.

>>42645228
ate 5 slices of pineapple and Canadian bacon pizza and 4 small bags of chili flavored Frito chips. Not too mad though. Have lost 86 pounds since February while still doing this occasionally

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>>42646043
That's the Fitbit website. Their app is a bit of a cunt to use for food logging, but I've lost 12kg with it so far so I'll happily shill for it.
The watch does the calories-out part for you automatically, calories-in is your job.

>>42646030
congrats, keep going.
>>42646036
when i fast its got to be a day when im out doing things or the boredom gets to me.

>>42645228

Ate Japanese curry and fries for lunch. Eating some bison and cauliflower for dinner to repent.

Thanks /fit/. Here's to hoping I can actually get a proper diet off the ground, and to hoping I can meet my goal of -20 pounds. Thanks for all the help tonight, lads.

>>42645970

Make sure you get your electrolytes.

>>42645065
Did piano really go

>eating nothing is easy
>eating a little is hard

I weighed myself 4 days ago and I was 315
I just weighed myself today and I'm down to 309?? Is that weight fluctuation or progress?
I've been eating around 1800 calories a day with light cardio and lots of water for the last 2 weeks

Lads I'm below 100kg for the first time in years!
50 days down, 10kg more to go

>>42646286
Your weight can fluctuate *a lot*.

One pizza and wings binge can put you up another like 8 lbs for a few days till it all washes out of you.

Cannot control my emotions, so cannot control how much I eat everyday.

Not going to make it /fit/. To emotionally weak.

I'm a mailman and some lady left me baked cookies in the mailbox.

Sadly I ate them all and don't even know how many calories they were.

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>>42646373
>>42646413

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>>42646373
Bullshit.

If you think of it as an assigment you will never make it, why? because there is no clear deadline.

You are probably a lazy cunt that leaves everything to the last second. When you are in school and you get a homework you probably left it to the last day, but at that last day at night you probably thought to yourself "I need to do it or else I'll get a bad grade" and did your homework. Or maybe you are in an office and your boss tells you that you either do certain thing in 5 minutes or you are fired, will you leave it for the last 3 minutes? no because you need to money to survive.

Now with losing weight you always will do the same, oh I leave it for other day, week blah. Or maybe a cheat day or something. But you don't sense the risk of still being a fat ass right away, no one will tell you, hey you have until you are xx years old until you die from a heart failure. Its either you change your lifestyle now or you will actually discover which day will be the day you get a heart failure or get diabetes, and it will be already to late at that point.

Its ok to be lazy, its not something that actually can't be overcame, because no matter how lazy you are you will always do that assignment that grumpy ass Mr.G left you because you know if you don't do it he is going to bitch at you for the whole month. You know that you need to do the work that you are supposed to or else that old bitchy boss of you will fire you. But now you need to know that you have an assignment with death right now that every day you don't do what you are supposed to (work out or eat what you should eat) he is going to not bitch at you, but subtract one day from your life.

Now I need you to take a screenshot of this post, and place it on your background, print it and place it on your fridge. When you see it you will remind yourself that you can walk away from the fridge because you are in control, that you can go and do your work out because you are in control.

>>42646356
Is that realistic or are you just guesstimating?

>>42646542
I know from experience. I know a pizza and wings (like 3k calories) aren't 6 lbs (18k+ calories), but my weight is still going to go up that much due to all the water retention and such.

>>42645970
Don't be a retard, you're making this a lot harder for yourself and the result will be the same. Start keto and fast after a few weeks when you're fat adapted (you will barely notice you're fasting with this weight if you're adapted)

>>42646573
What do you mean by fat adapted?

I lost 8 kilos (thats about 18 pounds) in 2 months. i was 121 2 months ago, now 112.8

School will start 3 weeks later. i wanted to be under 100 but i 8 kilos is better than none.

now this was with my mom at home. I am living alone in another city for school. I am very lazy. I dont trust myself to do shit. i only clean the dishes maybe once a week. I can cook but dont, just too lazy to do so. I dont clean my house.

how do you stay disciplined? If i can, i can get fit easily. But i feel like burned down, weak after a while. i cant keep my life together for more than a few weeks

Can you help me?

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>>42621813
318 yesterday, 317 today. v8lbs from start.

4.1mi on treadmill yesterday, none today, 65.5mi total.

>>42646595
You've some reading to do, don't get on keto lightly. Fat adapted refers to your body getting more effective as using fat as fuel instead of relaying mostly on glycogen as with a usual diet. Before adaptation you will crave carbs but after it fasting is trivial.

>>42645228
>lose 13kg in 11 weeks
>stagnate for about 3 weeks
>go down again
I always knew it was a long term thing.

>>42646734
You can eat shit but keep it under 2k calories and maybe eat a kilogram of vegetables a day.

>>42646906
If i eat shit i get cravings. Cravings i can hande, but i will also feel like shit and burned down after a few hours.

I mostly eat because of boredom though. i did 3 day water fast with no problem, i could probably gone 2 maybe 3 weeks more but i got bored and ate.

I need to stay motivated but more importantly disciplined.

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>>42646767
Hey, at least your weight isn't violently fluctuating day to day anymore.
That's gotta be good right?

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>>42645228

Beer once again. I just get bored real fast, like i could be watching anime right now or i could be watching anime with mother fucking beer. Homework? or homework with beer, beer is awesome.

>>42646988
I wanted to give you a lecture, but then i realized what i really wanted was a beer...

>>42645065
My #1 motivation for losing weight right now is to be a whore. :x

>>42645228
Forgive me father for I have sinned I just got lightly wasted with my brother, ate two grilled burgers and a whole bag of wasabi peas.

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>>42647031

>tfw my motivation to lose weight is because of my ex gf breaking up with me almost a year ago
>the loss spurred me to take on new hobbies and change myself
>I now look at her facebook page to challenge myself to be better than her

probably not healthy at this point but it works.

>>42646734
You can be lazy and still eat healthily. Get a steamer, and a bunch of cheap-ass frozen 200 calorie veg portions and whatever frozen protein is cheap, and hot sauce or bouillon or soy sauce or whatever no calorie addition makes you want to eat it. Cook up a bag of veg + protein for like 15-20 minutes, add sauce. Bingo, you're eating healthy with almost no effort or cleaning.

>>42647145
Better than wanting to be a whore. Breakups is probably one of the most common motivations to better oneself :p

>>42646957
Yes I'm pretty pleased

>>42645228
like 6 cups of goon and lemonade, 3 cups of whiskey and coke, 2 beers and 12 chicken nuggets and large fries.

I'm not sure how much of that I threw back up but either way I went well over my calorie limit for the day.

>>42645065
>Been so many days since I got back to dieting and see no changes
>Decide to add up calories and do the math
>Fucking cashew peanut macadamia pack which I ate over 2 days was 8000 cals
>Just burned those excess calories yesterday, took about 15 days
>Mfw

Shits not worth it. I'm fucking addicted to nuts I ain't buying that shit ever fucking again. 15 days wasted fuck that shit
REEEEEEEEEEEEEEE

>>42647829

Nuts have a fuck ton and a half of calories dude.

If you every want to eat them you have to, legit mandatory have to, buy a cheap food scale and weigh them out.

I love me some nuts and I have to do that. It is way too easy to eat 1k calories worth of nuts and think you only ate 400.

How do I stop eating ranch. It's so addicting and I can't consume food without it

>>42647822

Alcohol is truly the killer of diets.

Not only do you drink a ton of calories, but I don't think a drunk man has kept to their diet in history. I always end up eating a big ass meal.

I just have to stay away from it outside of the occasional 100 calorie lager. Feels bad man.

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>>42647853

escape the islandxF

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>>42647853
>tfw always ate my food dry so no sauce addiction
now if only i could kick sugar 100%

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>>42647857
to maintain my social life, I've switched to these bad boys, they're still full strength and taste pretty good.

last time I got drunk, I ate half a chicken and cheese burger from maccas before I accidentally dropping it between someones back and their chair. I wasn't drunk enough to eat an ass burger.

fat fucks

>>42647936
>skelington detected

shoo shoo

I started three weeks ago at 340. Yesterday I weighed in at 326. So over all I am pleased. I know my loss will slow down pretty soon. I just want to get under 300 and ideally close to 280 by the time Christmas comes around.

Last time I flew I was around 340 and I could barely fit into my seat. I really don't want to ask the flight attendant for an extension and being uncomfortable for hours. I also don't want to be the person who everyone hopes doesn't sit next to them as I walk down the aisle. If I get under 300 i shouldn't have problems buckling at least. Ill still be uncomfortable but at least Ill be able to manage.


God I hate being fat.

>>42647846
I weighed the first two portions. Then ate the whole damn thing
I'll save it for bulking
Started at 100kg 5'10
79kg at, goal is 70

How long do you think I'll take?

>>42647853
See if you can get yourself onto some lower calorie options. Vinegar has basically no calories, the vinegar+oil mixes are fairly low and maybe a bit more like ranch, mustard is pretty low. For salad, I basically just add some olives and no dressing. Anyway, go look at some labels and see what you can stomach.

Also there's dressings that call themselves 'zero calorie ranch' or whatever, but I find them inedible. YMMV though.

>>42647972

>5'10
>79kg

At this point dude, stop worrying about a number on the scale and start trying to do a body transformation.

Start lifting 500 calories below maintenance. It'll take a lot longer, but you won't be caught in skinnyfat hell.

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>>42645228

Twenty McNuggets, large fry, 2 donuts

>>42645228
This week I ate Dominos - a whole medium pizza, 8 hot wings, and a caesar salad. All in one evening.

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i ate another bottle of ketchup

>>42645820
how about dont eat shitty foods like cake and ice cream? like wtf what do you mean you don't know what to cut out? Anything classified as junk food is a good start. its called that for a reason

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I was loosing pretty consistent for the last 60lbs, but this month my weight has been reaaaaaly unstable.
I recalculate my tdee at 2700 and took my diet from 1800 to 1600. Weight everything, overestimate what i cant, but still am having these huge fluctuations.
Any advice? Im thinking its because I stopped the low carb aspect of my diet, but idk if thats a meme.

well fat, i think i need to re evaluate my diet.
>start 5'5" manlet at 200 lbs
>currently 5'5" still a manlet at 145lbs
>scale says ~120 lbs lbm so 25 lbs fat
>look like shit
>didnt lift so skinnyfat now
so should i keep cutting while i lift fat im on SS and have been for a week and am coming back from doms but im not sure if i should keep cutting @1500 cals
>used to cut at 1000 cals with 120g protons

any anon have advice?

>>42645065
Day 5 on Keto. Already lost 85lbs doing standard diet but have plateued and fancied trying something different. So far so good, keeping under my calorie allowance, felt drained as fuck yesterday but to be fair I worked 11 hours. Not bad today, had some mushrooms cooked in butter with sausage and egg.

Anybody else here had personal experience of keto and especially starting off at my current weight (205lbs)? If so how did you find it and how was your progress?

>>42646030
Fucking hell man, well done! You're basically where I want to be in 6 months or so. Good job.

>>42648266

Eat at roughly maintance and start lifting.

Never go more than 500 calories above or 500 calories below your TDEE.

Ignore the scale, start religiously calculating your body fat with calipers, if it is going down great. if it isn't reevuelate how much you are eating.

>>42648288
would it be acceptable to do something like 300 below tdee while lifting. but hitting something like 1.2g protons/lbm and ~100g carbs with the rest in fats. where carbs are 40g oats and 60g rice. and borcolly/colyflower as fillers/fiber..

>>42645065
today i had my weigh-in and i barely lost anything. i've been eating at my regular 1600 kcal but idk i think i might be holding some water weight due to extra salt + backed up shit
dammit lads, today was supposed to be the day i would've been officially under 25 normal bmi

>>42647941
>I just want to get under 300 and ideally close to 280 by the time Christmas comes around.
It's possible with CICO and exercise.

>>42648406
go to your local pharmacy and buy a bottle of magnesium citrate. drink the whole bottle when you're going to be home for the next 24 hours, it'll be on the bottom shelf and only €1-2

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what do i even do
i feel like im not going anywhere

i was told to bulk so i did but im not seeing progress in the mirror
IDK!! please help!!

>>42648526
Lmao. Don't stop fucking cutting until you have a six pack.

>>42648526

you have to lift when bulking, m8

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>>42648526
>but im not seeing progress in the mirror
I definitely do... you're "bulking" for sure mate

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>>42648526
pic related are my lifts
please should I change my routine
what do I do I'm like so so discouraged
it's been hard to make time since school but I really do enjoy weight lifting and though I only do a 3 day a week workout (compound lifts + accessory work) I've been dedicated with my macros and consistency I really really appreciate the help I want to better myself.

>>42648327

Keep in mind you're rarely ever going to be dead on with your calories. For two reasons.

1. Your TDEE estimate is never going to be exact
2. You will never perfectly calculate your eaten calories, even if you weigh EVERYTHING (and most people don't).

500 calories is a good metric, because it is hard to be off by 500 calories, with 300, you might eat slightly over many days and not know. With a 500 calorie deficit and studious counting, then you can be very sure you at least were under for the day, even if the exact amount under may never be known.

500 is the smallest deficit a person can reliably come in under given all the unknown factors with diet. I def would not attempt 300.

But your macros look good. Just be sure to eat as much protein as you can.

>>42645845
Always use sedentary for calculating TDEE. You can easily cut more than 500, I'm at 1000 calories and feel fine. Just buy multivitamin if you eat too little. You can also try IF which means you eat all your calories in 8 hour window (for example you eat from 11am to 7pm)

>>42648594

Your lifts look fine, it is time to cut and lift to maintain your strength. If your drop BF% you'll look great.

>>42646278
It's because when eating nothing, your body switches to burning mode where it takes all its energy from, but when you eat just a little, it prevents the body from switching.

>>42645970
>doing c25k on empty glycogen stores

have fun lol

>>42647972
I'm 5'8 and went from 75 to 71 in 4 weeks, so probably like 9 weeks?

>>42645970
>My goal is to go from 270lb my current to ~200lb and then stop keto and just eat like a normal healthy person would
Not going to happen, once you stop keto - old habit will return as you have no moderate eating habits on carbs.

>>42648288
>Never go more than 500 calories above or 500 calories below your TDEE.
not him, but why? I'm on 1000 calories (which is like 1100 below my TDEE) for a month now.

>>42648711
It's bro science, I've been eating 1200 which was -1000 from the beginning and I've gone from 106kg to 68kg in 6 months. Now that my BMR has adjusted with my weight it's more like -700, about to have my first day over 1200.

Anyone have any advice for what workout routine would be best?

6'1/125 kg

I was looking at SS or something with 3 sessions a week and 2 days of cardio, any recommendations bros?

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>>42646278
Then eat a lot.

>>42648744
fork putdowns

>>42648711
>>42648722

I was specifically talking about him, because he should be focusing on body recomposition rather than pure weight loss at this point. That is why I said not more than 500 under or 500 over.

If you're 50 pounds or more over, then going 1000+ calories under TDEE is absolutely fine. But the closer you get to your goal, the more your deficit should come from exercise and the smaller the deficit should be. That way you don't end up in the skinnyfat trap.

If you're ALREADY in the skinnyfat trap, you need to be extra careful so you don't get fatter and you don't end up auschwitz mode.

>>42645256
>start a hobby that get's you out of your house
>take long solitary autistic walks

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>>42645256
I ride bikes.

>>42648884
Cycling is godtier

>>42648885
this, especially for /fat/ people

>>42648748
Eating volume is very counterproductive for me , I try to make my food as calories and nutrient dense as possible .
I must absolutely avoid feeling volume in my belly or i'll relapse hard and binge eat soon .

>>42645228
Went to Burger King for 18 nuggets and a Whopper Meal yesterday. All I ate and I was still calorie deficit. It was a good day.

>>42649059
>I try to make my food as calories and nutrient dense as possible

Those are opposite ends of a spectrum.

when did you stop being a flavour-hater and realize that chili con carne is the goat cutting food if prepared correctly?

So much flavour, great macros, filling as fuck

>>42649104
No there are some very sweet spots in there , potatoes & bananas are my best friends , they have a lots of nutrient / Kcals but also a lots of Kcals /gram

>>42648768
Isn't it better if you're skinnyfat to go full auschwitz first and then start to slowly build muscle?

>>42645137
ignorance can be bliss, in this case.

>>42648670
I'm doing c25k on keto and I'm fine anon.

>>42648744
not eating and doing cardio

>>42648885
>>42649033
Is cycling better for cardio/burning calories than walking/running? I thought it's worse.

>>42649219
Fat people's joints / bones aren't used to physical activity .
Starting too hard on running can even cause problem in light people if they're not used to it , imagine the risk for someone fat .

>>42649209
You can't imagine how much you're bottle necking your progress , you don't need tons of carbs but at least eat around 25 before and the same amount with some proton after .

>>42649238
You're probably right, I didn't think of that. I'm not obese but when I started couch to 5k my hips and knees started to hurt alot more.

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>>42649142
I think we might have different definitions of calorie dense then.

>>42649219
cycling and swimming are way better for /fat/ peoples joints (especially knees)

>>42649256
Well it's all relative .
Almonds contains lots of nutrient /g but they're total shit when it comes to nutrient / Kcals .

Cheese and pork sausage are garbage in nutrient /g and nutrient /Kcals on top of having way too much Kcals /g

Veggies are top tier in nutrient / Kcals and nutrient /g but they have close to no Kcals / g .

Bananas and potatoes have the best ratio imo .

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Fat boy here, stopped eating take out and soda in may and went from 260 to 240. Also ive started to go on jogs in the morning. My goal is a body like this, any other tips?

>>42649362
why is your goal to be fat

>>42649362
wait, thats your goal? or CB?

>>42649362

I looked at your picture and thought "wow what a gross fatass, but hey he's trying to improve and posting about it" and then you mentioned that it's not you and what you aspire to look like and I'm left completely flabbergasted...

might save up my calories until after work and get a pizza
it's a bank holiday weekend after all

>>42649362
>My goal is to be a fat lump of shit

>>42649121
Recipe anon...

>>42647031
We can arrange that ;)

>>42647031
that's how I started back in September
thank christ I came to my senses before the titty skittles neutered me
turns out I was unhappy because I was a disgusting blob, not because I was a man

>>42648768
What if you want to be a skinnyfat trap?

What's a good goal weight for me to start bulking? Currently 5'11, 180 lbs. Just restarted lifting after a half year off. I'm thinking around 165?

>>42649925
i'm 5'11 too, my goal weight is 155 though, because its in the middlemost BMI between underweight and overweight, I'll decide if i want to get bigger from then though, but not until i hit that weight

>>42645137
kurt russell really does have the best hair of all time, doesnt he?

Is it bad to not really care about losing weight if going to the gym and lifting weights makes you feel good?

>>42648790
>get's
Where did you learn your English from?

>>42648688
Holy fuck did you starve yourself?
Daily caloric intake?

>>42650125
ur mum

>>42647931
Pure blonde slabs and straight spirits are the only way to go mate. Unless you are going to be a fat cunt

I'm having so many days where I just want to fucking give up
I've done 94.38% of the work, I'm practically where I want to be but I just can't beat this fucking yo-yo bullshit

I keep climbing back on the horse because I can't bear to throw everything away yet again
something's gonna give eventually
I need a new strategy, or see a shrink or something

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>look at myself in the mirror post-shower
>i think my love handles are shrinking
>mfw

>>42645183

How much did you eat before and after the 24 hours? It isn't like one day is going to make a difference.

My current schedule is 20/4 fasting during the week (which can be up to 24 hours between meals depending on the day) and 18/6 on the weekends, since I never eat breakfast anyways. It's only been a few weeks so results are still preliminary (scale says I'm down, but I want longer term trends) but it looks like it's working well so far)

>>42650261

I should have said "make a huge difference", especially since water can mess with the results on a short term thing over 1 day.

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>>42650239
>mfw reading your post
nice job lad, keep going.

>>42645228
Had like 5 beers, 6 shots of smirnoff mixed with dr.pepper, 2 slices of pizza, a handful of chips, and two taquitos yesterday while watching the mayweather fight with friends. I threw up in the bathroom about an hour into the drinking though so thats good. Still went up a pound and a half in water weight and probably hit my TDEE easily. Don't really care about this one desu social gains are good every once in a while.

>>42650418
and like 5 small cooked chicken tendies paired with a shock top. and I worked out like a fooking monster in the morning with my gym buddy so meh.

>take a giant shit and piss
>hop on the scale
>down 4.3lbs

Wow what a shit that was wish i took a picture

>>42648614
thanks anon, will implement and see what happens going forward. @ 500 cal deficit id be at ~1500 cals a day which is 500 more than when i was cutting. so i dont see any reason why this shouldnt be easy. thankfully gym is ~100 meters from where i live and its a reasonable place with the only bad thing being the music they play but headphones fix this.

again thanks!

>>42647212
I want to be a whore too. Man-whore though

>>42645228
Pizza burger at a resturant. I'm never gonna make it.

would it be weird to eat a whole plate of broccoli?
I just want eat until I'm full and it might as well be veg

>>42650622
>would it be weird to eat a whole plate of broccoli?
Not really but i'd prefer making salad.

>>42650516
>tfw haven't taken a shit in 5 days

I hate eating at deficits, my body hoards everything i eat, squeezing every bit of nutritional value out of it to the point where a 150g meal doesn't come out at all

>>42650125
>asks that question while ending his sentence with a preposition

Hilarious

I want to start this Reddit bodyweight routine, but according to this: https://www.reddit.com/r/bodyweightfitness/wiki/kb/goals, I should be losing 1 pound per week. That seems way too slow for me. Can I lose faster or would it prevent me from gaining muscle?

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we're getting there

>>42650837
What's the end goal?

>>42650852
170ish

>>42650861
Are you 6'1 - 6'?

>>42650880
6'0"

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>driving home from work yesterday
>pass mcdonald's
>can't help myself
>go in and order 3 qtr pounders w/ fries, 20 piece chicken nugget boxset, large coke, 4 apple pies and a oreo mcflurry
>people look at me in disgust while they wait behind my fatass because I'm holding the queue up
>sit in car and inhale everything until I get about half way through the mcflurry
>stomach really hurting, feel like passing out
>projectile vomit down the side of my car door in view of people sitting inside and eating
>get back in and speed away
>continue to eat the mcflurry on the drive back
>having trouble steering now because of how fat I am
>probably going to commit suicide tonight

>>42650885
That seems reasonable. Keep it up.

>>42650898
Good

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>>42650898
make sure to blog about your succesful suicide attempt

>>42650898
Please tell me this isn't real. How is it possible to eat that much in one sitting? I used to be fat as hell and I couldn't do that.

>>42645845
>/pol/tard
>fat
>doesn't read the sticky and has to have information spoonfeed to him
>probably is a nazi because he can't get laid

So god damn typical

>tfw family comes to town
>feel obligated to take them out
>can't help but get the juicy steak

FUCKING SHIT MATE

>>42650931
roastie

>>42650776
It would unless you are really fat.

Just try and get enough protein, I guess

>>42650924
will do desu

>>42650941
A 6oz filet is like 280 calories

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>>42650972
thx

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I've been on a HFLC diet now for about three weeks, and have managed to lose 35 pounds so far. The picture is today, partially so I can look at it if I'm feeling weak, and so you can see what I'm working with. This week I dug out some old bells and started doing situps and crunches, and I have a fold up excercise bike on the way. I'm tired of being unhealthy, and using my long-term health issues as an excuse, so since I'm starting work as a self employed tradesman soon I thought it was time to fix the flab. See if I can get a girl based on my looks and personality as much as my wallet. Mostly just for the self confidence.

Until I started dropping weight I didn't even realise how much it had hit my self esteem.

I also suspect given I'm approaching 30 and can't grow a full beard or any more chest hair than that, and the stretch marks I had even before I got fat, that I have a testosterone issue, but I'll deal with that later.

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>tfw family support me in my weight loss despite being skinnyfats themselves

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>>42650991
>35 pounds in 3 weeks
What

>>42650941
Just eat light that day and eat a nice juicy steak.
You're not one of the fatties that don't like steak and instead use it as an excuse for sugary steak sauce and cheese are you?

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>>42648117
Glass or plastic?

>>42650991
35 pounds in 3 weeks doesn't happen, so don't be disappointed when it bounces up a bit, unless you had a shitton of water retention the first day.
Otherwise you still must have lost a good amount of weight so keep up.
And definitely get your test checked, in all seriousness when I saw your body I assumed you were 17 years old or so, hopefully your face looks young too.

>>42650930
I could never binge on sweets but put a 32 oz steak in front of me and it'll be gone shortly.

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>lost 50 pounds

4 mins into my diet, going to see if I can make it to 10.

>>42651076

the only shit I put on steak are seasonings like salt, paper, oil or oregano. and the only sauce I have used are oil and Kikkoman.

I honestly have never had good sugary steak sauce. I hate sugary sauces like ketchup or A1. I had a cheese steak maybe once back when I was in high school but it wasn't worth it. I like juicy medium rare steaks senpai.

>>42651268
My brother then, I can get by with some cheese if the steak is super shitty quality but might as well not have steak then.
People around me push A1 sauce as god's nectar and it's disgusting, I have a local place that gets the cows from a nearby farm and they cook it over mesquite.
Lower-end of medium rare for me.

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>>42651149
fuck you for posting that
I wasn't ready

>>42651149
>>42651289
lmao rich's dead

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>>42651345
I hereby curse you with 50 pounds of weight gain
I am going to fucking go to /x/ right now and make sure that shit sticks to you like industrial super glue

I'm dizzy today. Lightheaded and all that.
I consumed quite a lot of sugar yesterday - 1 can of energy drink, 1.5 liters of sugary soda, a candybar, some fatty food, 0.5kg of grapes, and so on.
I was hung over yesterday, so I was weak.. I'm hoping this feeling isn't a sign of diabetes, but rather a temporary consequence of my stupid choice.
God damnit..

>>42651362
pfffttt
HAHAHHAHAHAHA
HIS FAULT FOR GOING ROID

>>42645065
Holy shit I love this thread

>fitbro reporting in

Next time I see one of you fat fucks at the gym, I'm gonna give you the brofist and then get out of your fucking way.

You got this. We're all gonna make it.

>>42645491
You know us fit people don't just eat bowls of broccoli, right?

That's probably why you're fat. Don't eat to extremes, just eat like a human

Guys I need help.
Lost since june almost 8kg but I'm having a really bad time (someone I really loved died 35 days ago) and I lack the motivation to move and diet again.
Being cutting cals to 1400/daily but been drinking to kill the pain. Decided to quit smoking so I'm really hungry. Trying to drink more but it's hard to get up from the bed. Swinged between not eating at all and bingeing like crazy.
Any tips? I'm 132 kg and I just want to be normal already

tfw motivation is to better myself for my newly gained gf
she said im fine the way i am but shes a pretty active person and i dont want to drag her down

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>>42651542
>my newly gained gf
GET OFF MY BOARD NORMIE
REEEEEEEE

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>>42651512
that loved one, would they want you to continue being a disgusting abomination unworthy of life?
no they would not
so GET OFF YOUR FUCKING ASS AND WORK OUT

>>42648885
Really fun, too. Climbing up a hill on a bike just go down it at high speeds is so fun.

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>>42651563
/fit/ is a norman board

so i thought

>>42650931
lmao
>>42646988
Honestly when i finally started losing a shit ton of weight, i replaced beer with cigarettes. They may be shit for you but at least they are zero calories

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>>42651069
>>42651123

I drank a lot of beer and sat around a lot, so yeah, I assume it was mostly water. I also might be getting the numbers wrong. I've gone from just over 18 stone down to just under 16. I spent two weeks literally soaked in sweat if I so much as stood up. It's settled now, and the weight loss has slowed (partially because I'm building now.)

It's beautiful to see my mantits going away and feeling firm well-established fat turn almost gloopey under the skin.

I will get it tested eventually, but the NHS sucks, and you have to fight tooth and nail to get anything done. That said, it's just chest and face. Hairy as fuck from crotch down. Feels fucking bad bros.

>Me this spring.

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>>42651587
Raide mein Bodie

>>42645228

I'm drinking Pepsi Max Zero like it's water, having a milk-cream-bleded ice proien shake to start the day, and am smoking more cigars than I have in years to make up for no beer.

I fucking miss cheesecake.

>>42651662
Don't lose hope.

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>>42651689
So gehts mal gar net. Abochat is wieder an. Das habt ihr etzala davon.

Ich habe echt kein bock darauf. Bin schon den ganzen tag am rendern.

>>42651563
dont worry anon
you too will make it [spoiler] eventually [/spoiler]

>>42645228
Pasta with lots of cheese and some salami.

I have no access to a gym, what are some /fit/ approved exercises to lose weight and build muscles from home? Also, any tips for making push ups easier? I really struggle with them.

>>42651743
No access to a gym due to what reasons?

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>>42645228
I had 630 cals worth of bullshit this morning. Stopped myself before I got to 1k.

My friend wants me to go clubbing with her tomorrow evening, any tips to not exceed my calorie limit? I might be too drunk/self conscious to use MFP while I’m out. What should I drink?

I was planning on fasting, but then having a small protein rich meal just before leaving so I don’t get completely twatted.

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>ObesetoBeast responded to my comment and was really nice

Feeling especially motivated today lads

>>42651752
Poorfag, fresh out of high school, no car and none of my friends go to the gym. I might be getting a car later this year but it's not a guarantee so for now I'm stuck trying to figure out what to do with no advice and with just my body and two 10 pound dumbbells.

>>42651512

Are you counting your booze? Alcohol is 7cals a gram

>>42651764
Take note of everything you drink, maybe on your phone- then you can log it in tomorrow to give you a rough estimate. Go for lower calorie drinks if you can- tequila, rum, vodka, whiskey, and gin.

Enjoy your night out anon!

>>42651729
Getrolt wird net!

>>42651764
normie scum

>>42651149
>tfw 2 pounds away from that
>was trying to achieve this by the 6 month anniversary of me finally taking my health seriously
>missed it by a few days

feelsbadman. Still though, looking back at a few pictures from february and I can't help but be a bit proud.

I think I'm retarded but I have no clue how MyFitnessPal works. Can someone help me out?

>>42648247
weigh at the same time once a week

>>42651401
Thanks anon, you're awesome. A fitbro encouraging me when a group of college students were laughing at my disgusting fat ass at the gym made me want to work harder rather than give up.

>>42646036
Find some fun or useful stuff to do then. Laarn something new, clean your room or house, talk to people. If you plan out your day you will be surprised how many things you will find to do.

Who was this Rich Piana?

>>42651512
Iktf. My Grandmother (who I loved more than anything) died and my weight was up and down like crazy following her death. Binging, restricting, binging, restricting.

At the end of the day bro you have to think about what that person would want for you, they'd want you to be kind to yourself. It took me a while to realise that, closer to a year after she died that she wouldn't want me lying in bed all day and not living life because she was gone.

You can do this. I'd start by cutting down the alcohol. It's cliche advice and I know it's hard to get up out of bed (I have depression on top of being really low due to the bereavement) but get up and go for a walk or cycle when shit starts getting bad.

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>>42651662
>Still on a waiting list for 2 years for an assessment I asked my GP about close to 3 years ago

>>42645228

Had 8 wings, fries, and some beers during the fight last night. worth it desu.

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>>42652138

like a physical fitness assessment? if you live near a university chances are their health sports students will offer an assessment as part of their class or whatever. They'll check bodyfat, VO2 max, etc.

I'm not fat, and lost weight over summer, but I'd still like to lose about 20 pounds before Christmas while not losing what little muscle mass I have

I'm 6'4", 200 pounds, and about 18% bf.

If I lift 3 days/week (med student), and maybe do boxing or another weight session on the 4th day, will I be able to retain muscle mass while eating 2000 calories/day?

>tfw cant sit still anymore in front of the pc
>constantly go to kitchen to drink water but never plan to go outside

>>42651718

But until I grow a beard I will never be a true man!

I wonder if I have asian genes or some shite.

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the brutal reality

>>42652259
Neurological stuff, services are spread pretty thin where I live for that I guess.

That fitness assessment actually looks like a good idea, I wonder if my university has something similar, live fairly close to 2 unis.

>>42652346
Look into your ancestors past, Temujin.
Be the next Khan this world needs, but doesn't deserve.
Praise Tengri.

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>>42652351
>age 25
>metabolical age 40

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Can someone give me a link to the discord? all the ones I see are expired, Thanks!:)

>>42652351

What country anon? Here in Bongland we only seem to get the most basic of weighing. My family have always seemed to have particularly heavy bones, but it's unlikely I'll ever be able to test that theory. (My mom used to start looking pinched and emaciated when she was still technically 'overweight'.

Is it a medical test or something you had done at a gym?

>>42652407

really
makes
you
ponder

>>42652535

Sweden.

A nearby gym had some kind of event, so I got to use that scale for free. Pretty sure it's not all that accurate though.

>>42645228
>1kg of ice cream
>ten sandwiches
>four bananas
>ten eggs

>>42652535
Bulgaria here, we had this at uni one time for free

>>42645228
2 tubs of ice cream, pizza rolls, still 1kg down this week

>>42652552
I refuse to believe someone can fuck up this much

>>42652636
>being jelly of someone making serious le gains

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>*insert semi healthy food here* is healthy so it doesn't matter if I eat a lot of it

So I discovered the majesty of oats and veggies. I haven't been hungry since and my "cravings" have pretty much stopped. Any other low calorie filling foods out there?

>>42652754
Cum brownies

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I have no self control lads. dropped 70 lbs in the span of 6 months and I'm going Ham and off track. Fained 20 lbs in the past 3 weks. how to stop

>>42652481
bump

>>42652636
I cut down 21kg and am normal weight for the first time in my life.

I was at my parents' home and for the first time in months surrounded my wast amounts of unhealthy food. I usually only buy so much food as I will eat on this very day because I had so much fear to fuck up if I ate more. Well my parents had way more shit food at their home.
First cheat day in months and as you said it I fucked up this much.

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>>42652284
>I'm not fat
Get a load of this fatlet

>>42652550
>>42652589

Well, fuck. Ah well, it doesn't really affect working out and dieting. I'll be overweight, by my countries health standards, with mucle anyway. They don't seem to take anything into consideration (because its really just a measure to send you away and hope you die or decide to not have [insert treatment]) other than age and the statistically decided MBI of someone your age and height.

ALL IVE EATEN FOR THE PAST THREE DAYS IS TURKEY AND BROCCOLI. COSTCO WAS A BAD CHOICE. I DONT WANT TO BE THIS FULL ANYMORE.

>>42653122
>200 pounds
>6'4
He's slightly overweight aka chubby.
t. 255 lbs 6'4 anon

>>42653203

What's 'right' weight for a broad 6'1? I'm not going to stop my diet yet, I'm enjoying the weight loss, but I eventually want to swap to a gains friendly one.

>tfw you cant swim
h-haha

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>>42653169
why are fat people this stupid? you dont need to eat that trash forever to lose weight

>>42651149
>lost 150lbs
>twice

today I ate a stale doughnut left on a bakery floor
I need professional help

>>42645546
Fantastic

>>42649175

Nope, here is why.

1. The last pounds are always the hardest and getting to auschwitz mode from skinny fat will be harder than going from fat to skinnyfat. Don't do that to yourself.
2. it is way to easy to get overboard and get fat again.
3. You won't look better for a year, whereas with body recomp you'll start looking better tomorrow.

>>42648768
I could fucking kiss you my dude

>>42653275
>What's 'right' weight for a broad 6'1?
If by right you mean BMI right then 22 would be good. If you want more accurate then buy fat clippers and 10-12 bf% is good.

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>tfw lost 100s of lbs and gained them back and lost them
send professional help

>>42653337
Doing great lad, keep it up!

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>>42653337
Well done comrade

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God? Are you sending me a message?

>>42653370
then go get professional help
you probably need it if you're doing shit like that

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>>42653511
don't eat it anon.stay stronk

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>>42653511
don't ever give up my son
the battle is almost won

>>42653511
https://www.youtube.com/watch?v=C-iu8o5EObg

let me know if this helps

>>42653511
>corn on pizza

COME BACK TO THE LIGHT ANON

>>42653539
I was going to pop into the store on my way home from work but some youths were loitering outside so I didn't
I think fate has my back today

Today, after two and a half months, I've hit my goal weight of 155 lbs (down from 164.5). Unfortunately, I still look a bit flabby, so I'm gonna have to set another goal. I only really started to lose weight once I started lifting, so, if you're just doing boring LISS cardio and not losing as much as you want, lift heavy things and put them down. We're all going to make it.

>>42653605
The very first thing you see is an uncomfortably close shot of his face

Put ME off my stomach it did, Anon

>>42645228
Birthday weekend cousins decide to take Me out to eat and smoke weed. Ate about 3000 cal of food.

>>42653671
>155

HOW SMALL ARE YOU?

>>42653692
5'9".

>>42653671
I'm 140 and don't seem to have the willpower to get any lower so I think lifting might be the only avenue left

I tried before waiting for the eureka moment where I'd start actually enjoying it, alas it never happened

I don't know if there's EVER been a time I've been lcose to 140lbs

>lose 50 pounds over 10 months
>gained back 6 in the past month

I want to be strong ;_;

>>42653915
>only six
a speed bump, a bad one, but it can very easily be fixed
what is your TDEE and by how much are you cutting

>>42653951
if you have to get to that stage then you've already lost

>>42653947
2000 and 1500
though I started a factory job over the summer so my tdee is probably around 2600 now dunno

NEW THREAD LADS
>>42653995
>>42653995
>>42653995

discuss your insecurities there
>>42653995
>>42653995
>>42653995

>>42645132
Obesity has outgrown me ;_;

>>42650141
+-1000 calories, IF 16:8 and doing couch to 5k

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>>42646036
I just start chewing some gum when I feel the boredom pangs coming on. Usually it goes away after a few minutes