/fat/ Fatty General

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>pizza coupons in the mail

SHEIKO & DIETMAR PROGRAMS

Sheiko Programs:

>Beginner (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1cfn4wy-9lc3mO5ObkoBU_Bf2GUtkr42gCyZS_hzeD4I/

>Intermediate Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/1A8YmCRV8hL4VFdMtuSzNAM_0wjPF4lj1HxHFEnMVers/

>Intermediate Medium Load
https://docs.google.com/spreadsheets/d/18nIdEHDGktGptKsWDQzowXkmHeM6XGMFj-TnGdQKLmY/

>Intermediate Large Load
https://docs.google.com/spreadsheets/d/1htZVT7ltLYVBSB3Uh9PQKqARitj46IEgihbo3Uu04P0/

>Advanced Small Load (/plg/ internet exclusive)
https://docs.google.com/spreadsheets/d/12NUdKocJ2GnpjFXei-N_doL7NM6aT-LwulkS8LQwGEk/

>Advanced Medium Load
https://docs.google.com/spreadsheets/d/1-Yt4THa8mZNR81aUcgDVgdqTpc3GiAKLenx3Z7id0yE/

>Advanced Large Load
https://docs.google.com/spreadsheets/d/1akqwfO1und1UI1zvnwK9KIMeJ-r0TLjYJMxi2cTp84c/

>Elite Large Load
https://docs.google.com/spreadsheets/d/1ylP5us2vjisEHK4KgMSZoDT7AREc4Ok3cudKy-wWObk/

Dietmar Programs (translated by c’’,):

>6-day Intermediate High Frequency:
https://docs.google.com/forms/d/e/1FAIpQLSfgoTOJ2-gBeEqAbIe7G4aPSmP3Ly5UPhtFZG8S8W3LIBSZHg/viewform

>Guide for competitive programs:
https://drive.google.com/file/d/0BzE9F9Z7GkwLSHl5UWt2Z09LVE0/view?ths=true

>New to competitions:
https://docs.google.com/spreadsheets/d/176C50p67VaRiFYuDqGctTVRbgXcvejVea4GrZDg4RmA/

>Veteran competitive:
https://docs.google.com/spreadsheets/d/197wVbzGyE5MWvP1KB4u6rsJX30uAmgeVxJvTV74sVc8/

>Guide for volume program:
https://drive.google.com/file/d/0BzE9F9Z7GkwLYkVmb3prYWt1OWM/view?ths=true

>Volume program:
https://docs.google.com/spreadsheets/d/1YbmVOCBKbY8bDOVjO5lNThwKOkthaHi1sX0o6PsixJc/

>Volume program: (by Haugen)
https://docs.google.com/spreadsheets/d/1BWu8oSQ9htB91Yjo6pP5XX8qrk-mbUNax_rvEcEf4H8/

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>Went for a 40 minute walk
>Plowed some snow
>Very nice spring weather
>Got a job yesterday
>Lost 3 kg in a week (mostly water weight I guess but whatever)

This is nice

>>40547954
good job anon!

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Skipped breakfast like usual but today it just made me feel terrible, stomach pains. body's probably telling me to eat something

>>40547119
down from 288lbs to 271lbs at 6"5' after disc herniation, at 2550kcal

feels fine although SL+assistance is killing me
might reduce volume although I love it

>>40547954
keep it up man.

Just weighed in last night, 69 kg's.

I still feel fat when I look into the mirror, and like a twink when I hear the number.

>>40548031
>skipping breakfast
if youre gonna skip any of your meals, skip lunch

>>40548174
height?

>>40548183
Breakfast is easier

>>40548195
176-7
Starting weight was 93

>>40548183
skipping lunch is a bad idea. Skipping Breakfast is easier to fit into an IF program.

>>40547711
thin crust and count your calories, it'll be okay.

>>40548208
I always skip lunch

>get breakfast
>work through lunch
>eat din din when I get home

>>40548204
im 180 and 70-75 kg is ideal/ normal health
you might wanna be cautious about eating disorders

>>40548204
>>40548174
I'm the same weight/height as you and started just 5lbs heavier. How much more would you like to lose? I've still got love handles, belly fat, and some mantits I'd like to see reduced, so I may end up going as low as 135lbs.

>tfw almost there (1.90m 76.5kg, 1.5 more to go)
Guys I think I might have developed malabsorption or something
Carefully tracked everything over the last 7 days and came to an average of 2440kcal/day
Still lost 1.2kg, and I can definitely exclude water weight fluctuation, as I always weigh after the end of my "IF" periods (not eating 14+ hours, not drinking 12+) and it's always extremely consistent that way.
But by that logic (9000kcal/kg), I've been on a 1540kcal daily deficit in that period?
I refuse to believe my average TDEE is 3980
Yet no signs of steatorrhoea (fatty poop) or other digestive issues, or any sickness in general, so what gives?

>>40548357
I don't have a set number. I would just like to see my gut, love handles and mantits gone.

>>40548384
Exercise is your friend on that front

>down 66 lbs
>high resistance and medium resistance cycling done for the day
>18+ miles in total
Feels good, but still far from the 40+ miles I used to ride. Any other cyclists in this thread?

>lay on my back
>look down, see my fat moving slightly
>"what? im laying still"
>realise it shakes a little every time my heart beats

down 15lbs so far but i need to lose the rest of this shit

>>40547119
>Any suggestions on what to do when you're hungry but have nothing to do?
I was bored so i walked to the nearest grocery store (about 800m away) and bought a nice dinner for today and stocked up on fruits and veggies.

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>been eating 1.5kcal for 5 weeks
>losing weight but not pooping
>seriously been like, once a week
>today said fuck it, took some laxative and ate half a jar of pickles

and now we wait

>>40548808
no fiber? add veggies, fruits, more water, more activity through the day etc.

>>40548370
tdee of 3980 is wrong, if even you were a professional athlete it would be less than that.

>>40548822

spare me the pamphlet tier advice anon, i haven't pooped in S I X D A Y S

drastic measures

>>40548808
Keto?

>>40548877

no IF and i eat plenty of fiber

>>40548866
thanks for calling, please contact your local medical professional if no excrement has exited your rectum for 6 or more days, and please stop contacting brazilian rope twisting forum for medical issues

>>40548866
try magnesium supplement.

trust me

don't abuse

do use

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>>40548967

wait hold up
i have been taking zinc but not magnesium because i forgot to buy it while i was there

did i fuck up?

>>40548994
i don't know nothing 'bout no zinc

but, magnesium works like a fucking champ for me, brodiddly


don't trust a fart, tho.

>>40548902
IF?

>>40549062
Definition of if

1
a : in the event that b : allowing that c : on the assumption that d : on condition that

2
: whether asked if the mail had come I doubt if I'll pass the course

3
—used as a function word to introduce an exclamation expressing a wish if it would only rain

4
: even though : although perhaps an interesting if untenable argument

5
: and perhaps not even few if any changes are expected —often used with not difficult if not impossible

if anything

: on the contrary even : perhaps even if anything, you ought to apologize

>>40549085
pls im new

>>40549090
intermittent fasting, basically some people eat only once a day.

>>40549062
>>40549090
intermittent fasting

it's some quack theory where if you dedicate yourself to only eating during a certain window of time during the day, you'll eat less and are more likely to lose weight.

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I'm finally at my last 50 lbs to lose and the urge to do 3 hours of cardio a day and heavily restrict calories is real. I just want this shit to be over with, hold me brehs.

>>40549101
Most eat two times a day, 8 hour eating window

>>40548808
when i broke my leg i didnt shit for 10 days, it was a nightmare when it finally happened
praying4um8

>5'7 170
REEEEEEEEEEEE HOW MUCH AM I SUPPOSED TO LOSE BEFORE I DONT HAVE A TUMMER

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I'm thin but came to say you guys have some nice pepes. Keep going fatties.

/fit/ I have a nasty stomach bug right now and so I can't adhere to my regular diet without throwing up.

What should I get at Subway? 6 inch veggie or footlong veggie? They're not that calorie dense (I think with my usual order it's 250 per six inches) and I've been undereating by about 800 calories so maybe I need this.

>>40549382
there are no pepes in this thread faggot.
good luck with your search for dubs.

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>>40547119

I have been to either KFC or Burger King each night now for a 16 buck menu every time.

How do I stop?

I dont even feel full after I ate it and are still kind of hungry.

Are those signs of a beginning metabolic syndrome?

I weigh 240 lb and are 6', I am fat but got some strenght left from when I trained in my teens ( can stell press 480 lb with leg press, I know its laughable for you but I just wanted to demonstrate that I am not JUST fat)

How do I get out of this and start training and eating healthy again? I have no energy for nothing

Please help

>>40549436
you spend 16 bucks on a fucking meal at a fast food joint every night?

jesus fucking christ bro are you not counting calories or something?

there's no way I'd allow myself to put in that many calories for one meal

i retro counted how much I used to eat when I was fatty, and coudn't believe I was putting down 6k+ calories at a time, that was the real shocker for me and what turned me around from my 2 king size snickers a day shit

>>40549452

My problem is that I know no moderation.

Is the day not perfect or am I stressed I eat like shit, do I feel way and everything works out I manage to do healthy alternate day fasting while working out and jogging.

Those phases interchange from month to month

>>40548808
I feel you bro , im going to buy fiber today

>>40549474
so, you are, or you are not tracking your calories?

>>40549436
>>40549474
first you gotta change your attitude, from your posts it seems like losing weight isn't important to you.

Im back on the weightloss train. stopped caring for a couple of weeks but luckily I LOST weight.

lets do it fatbros

>>40548061
How do you eat that much and lose weight? I'm at 276, 6'3" and eat 1910 calories. Only losing 2lb a week.

>>40549747
you exercise at all mang? I'm 6'4 and cut at 2500 (2000 if I want to go hard). My maintenance is 2500 but I spend about 1.5 hours at the gym daily that usually nets me over 3000 tdee daily.

>>40549436
Set a calorie limit. Tell yourself that you will eat whatever you want up to the limit. Go get a shake. Some pizza, a burger. Whatever. You can eat whatever you want but you can't go past those set calories.

That's what works for me. I tell myself I CAN eat stuff, not that I CANT eat something.

>>40549788
Nah, I only do 30mins light lifting a day.

>>40549540
>>40549581


Currently not I also dont like it. Thats why when I am actually dieting I do alternate day fasting because counting colries is nothing I can sustain for a longer period of time

>>40549805

thanks

drank a six pack and ate a bunch of fried chicken... worked out extra hard though fml

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>>40548183
>he fell for the breakfast is important meme

It's literally pointless calories unless you're a lumberjack or ride a bike to work 70 miles.
Especially the ones you force feed yourself after being woken up by an alarm clock when your digestive tract is still asleep.
No, you don't fucking need the energy to sit in your car or read emails.

>>40549900
Double dubs. Means for true.
I have a hard time hitting macros hitting too few calories. So I really just use breakfast as a tool desu.

Here is my situation. I'm 22, year ago I was 200 pounds, didn't exercise. My grandma moved in a year ago and started cooking for us. On her food I went up to 224 pounds, so 24 in a year.
Over a month ago I started going to gym and doing barbell exercises, progress is pretty good so far considering weight I lifted when I started and now. Two weeks ago I also started doing 30 min low intensity cardio after lifting. Since I started going to gym I haven't had a single candy, chips, soda etc. I started eating peanut butter sandwiches for breakfast, with milk and milk at diner. But my weight has been stuck at 224 since I started.

Should I keep going like this or do I need to cut more? I also feel way hungrier than before I started, that's why I started eating peanut butter. Am I expecting result too fast?

I thought I wouldn't need to change my regular food since I'd need energy for gym and 24 pounds in a year didn't seem that much. I'm still pretty clueless about things like this though.

>>40550125
Are you a manlet?

>>40550216
Borderline, 6 feet

>>40550231
King of the Manlets.

PS just round up and say you're six.

it's what we all do with our penises anyway

I'm female 5'9 196lbs (176 cm 89 kgs) which is the heaviest I've ever been. Aside from the obvious (that I need to lose weight) I would like to gain muscle instead. Any good diets/what to eat lists that can helo me? I also want to work out because sitting on my ass feeling shit about myself ain't going to solve anything.

>>40550245

> he expects anyone to believe him when he says his dick is 6 foot long

And you wonder why you are still single

>>40550125
You're probably building muscle at the same time as losing fat. If you want to lose weight drop your calories more.

>>40547119
I went from 330 to 169 lbs and I was a really lazy piece of shit. If I can do it anyone can. You're all gonna make it.

As for the hunger issue. I dont recommend this but it did help me alot with cravings. I started smoking, sure I traded one bad habit for another one but after I lost alot of weight I quit smoking too. If you can lose alot of weight you can defo quit smoking.

>>40548183
I skip both.

>>40550294
For body recomposition intermittent fasting is your thing. You'll build muscle and lose fat at the same time. Basicly you have a time frame of 8 hours to eat a day and dont eat for 16 hours straight.
Just plow through this for a couple of days and you will not be hungry during the 16 hours of fasting. Your body quickly adapts to this.
Just google it with some example diets. Try to just stick to your macros and cut all the soda/alcohol and other poison out of your diet. This is not one of those fad-diets and this actually works.

How do I eat more than 1500 calories in Chicken Breast and Rice?

>>40550606
have you tried frying your chicken in the rice?

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I'm eating 2k calories per day and walking 40min most days, lifting 1x per week while maintaining strength and am losing about 2-3lb per week. How retarded am I and what should I change?

>>40550672
nice tits, lift more walk less

>Shaved my beard
>Don't like how fat my face looks

Motivated to get my ass to the gym tomorrow. Looking forward to making a playlist later too, considering how shit the music is at my gym.

>>40550672
lift 3-4 times a week

>>40549845
Can't be bothered to count calories or track macros or exercise consistently.
Expects to somehow lose weight and have any sort of fitness level.
Nope.jpg

>>40550696
>>40550802
Okay.

2 questions
Would does it matter if I just do something like SL 3x per week, or should I do like 2 upper days and 2 lower days?
Also if I BB bench alone rather than DB bench will I crush my neck, or is that a meme? Im too fat to do the thing with the safety bars where you puff out your chest to touch the bar but if you actually fail you can let the bar fall on the safety bars.

>>40549900
You need energy throughout the day. Nobody needs dinner, because all you do in the evening is chilling anyway, unless you workout at that time.

>>40550896
If you're just starting out lifting, you should do SL 3x a week until you can't add more weight. Then you can switch to a more advanced program. SL and SS are all about gaining strength as quickly as possible, then you move on to more isolated routines.

BB Benching and crushing your neck is not a meme, just use common sense. Don't try something that's out of your range, or go too hard when you're already gassed from doing other exercises. Just be smart about it, if you're trying to push your 1RM, make sure someone's there to help. You can also just not put clamps on and tilt it to drop weight off the side when failing.

>>40550672
You should keep walking, lift 2 times more a week and up kcal intake with 300.
Do this and you're golden.
If you want to do it perfectly then try to lift in the evening and walk in the morning. Dont eat anything before midday and you'll see your fat melt away while gaining muscle.
Note: it might seem you will lose weight at a far slower speed but this is because you are gainibg muscle aswell. Your day and metabolism will be cut in two parts. The morning/midday where you lose and burn fat because you are catabolic and are living on a deficit. And the evening/night where you are in a very small surplus, your body will get fueled to loft in the evening and you will grow muscle during your sleep. This is not broscience. This is goat to lose weight while gaining muscle and restricting loose skin. Drink some green tea and take some fish oil, bcaa's and keep hydrated during the morning/midday.

I promise you if you do this you WILL look fucking good in just 6 months. The result of this is the same as cutting for 5 months and then lean bulking for 5 months. This is the fastest way for body recompositioning.

>>40551086
You have fat stores to supply that energy, no?
Again, unless you're exerting yourself, it's entirely sufficient.

>>40550672
lift more and run

>>40550672
>6'8

Fucking hell m8 pls lift heavy and become the gentle gym giant so DYELs write greentext stories about how you helped them.

W-why aren't there magical pills that melt the fat away?

Jokes aside, 18 pounds down so far, wanted to ask how's this workout
https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

I plan on doing it after work and every day without sunday - the wednesday workout on tuesday, friday's workout on wednesday and so on.

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Former fattie here who weighed 392lbs and lost 198lbs and actually made it.

sitting at 6'4 200lbs rigth now.

Lift heavy boys. Your excess skin will thank you later for it when it finally has muscle to attach to.

>>40551504
Holy shit man, how did you do it and how long did it take?

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>>40551099
So basically, skip breakfast, go for a walk, eat lunch, workout in the late afternoon, eat supper, repeat?

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>>40551535
About 4 years. I'm 26 now and started when I was 19. It was a slow process and I got complacent at times (spent almost a year sitting at 285lbs because life was getting comfy and people were treating me better)

Here's some info about me and what I did to lose it
https://content.tigerfitness.com/transformation-tyler-fleming/

I just want to see you all make it. Life is so much better on the other side.

>>40551278
dnp bruh

>>40551645
>https://content.tigerfitness.com/are-bodybuilders-dying-for-dnp/

>You will never find anything that will burn fat like DNP. It is a risk/reward that should never ever be taken. I’m going to tell you why. Even so much as a minor overdose and your body cooks from the inside out, and you die.

Damn, that's hardcore

>>40548630
IKTFB

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>>40548808
>be american
>change the meaning from 1 kcal to 1 cal
>now 1.5 kcal actually meants 1.5 Mcal

why is this a thing

>>40551645
Why don't they just mix it with vitamins and sell it again?

>>40548031
Think of putting food in your body like putting food in the car. You can skip breakfast

>>40548267
>it'll be okay
No, it fucking won't.

You don't tell a fat piece of shit that he is allowed to eat pizza when he wants to lose weight.

>>40551766
You put food in your car?

>>40551820
If it is within his daily caloric intake deficit he has set, why not?

>>40551841
How else do you get it home from the store?

>go on keto diet a year ago
>only diet, no exercise
>lose 40 lbs in 5 months
>quit the diet but decided to try again on New Years
>decide to do cardio as well at least 4 days a week
>lose 46 lbs in just two months

I feel great and want to do stuff other than cardio now. I tried doing push-ups but I'm a pussy and can't even do one. You guys got any good exercises I should add?

>>40551870
I just order everything from Amazon now. I haven't showered or left my home in about a week

>>40551880
>lose 46 lbs in just two months
Nice. What was your starting weight?

>>40551887
What can you even order on amazon? Just sips and shit like nuts and crackers right?

I very rarely visit /fit/ and had no idea this was a thing. Very good. I know it's a huge soccermom meme (at least where I live) But as a fat as fat ass the whole 30 diet really kicked me off on my weight loss journey about a year ago, and helped me keep the weight off. It's a variety of the paleo diet, but it's stupid easy. There's no counting calories and it's all about portion control and EATING YOUR FUCKING VEGGIES.

I know /fit/ might bitch about the lack of carbs and legumes, but seriously. Do the whole 30 for the whole time, then do the reintroduction. I eat a (mostly) Paleo diet now, and I've dropped over 100 lbs and it's piss easy. I've done counting calories before (and to an extent I do now) but you don't have to the first couple of months.

sorry for the rant/shilling

>>40551901
I really let myself go last time. I'm 6'2 and weighed 410.

>>40552009
So you lost almost 100lbs in 7 months? not bad

>>40551853
Because it's a calorie dense but nutrient poor, high fat, empty carbs food. If eating at a decent deficit, people need to use most of their daily calories on food with nutrients. Maybe occasionally as a treat but then you get into the 'bad food as reward' issue. And most people don't stop at one or 2 'servings' of pizza so it's an easy food to over-eat.

Ultimately, everyone has to find their own balance with eating when losing weight. What works to lose and what works to keep it off, hopefully doing both in a healthy way.

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>>40551870

>230lb to 148lb
>visible abs for first time in life
>getting attention from grills
>still wildly unhappy with body

HMMMMM

>>40552134
>muh nutrients

nigga shut the fuck up, we're not building our bodies up right now, we're taking everything we can away from them. calories in, calories out, and you shut the fuck up about nutrients until we have mass we're trying to build and preserve.

>>40548208
But eating breakfast and supper while skipping lunch leaves you eating two perfectly spaced out meals 12 hours appart.

>>40549436
For 16 bucks a night you could be making top tier steaks every night. Think about how much tastier that would be.

>>40550358
this, I always say 5 foot

There is no thread for this and I don`t want to create one, so sorry for hijacking.

I read the sticky and I have a question if I basically only eat snacks with supplements so I don`t die, will I loose weight if I am consuming fewer calories than I should? Sorry if this sounds retarded I want to lose 10kg.

How do you calculate the macros and calories of food that doesn't have a nutrition label

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>>40552313
Cooking takes time, for steak with sides it will take at least 30 minutes. So if i value my time at 40$ an hour the fast food wins.

>>40552242
Eating nutrient poor junk foods are often a cause of overeating later which does send people over the calorie limit often.

How well you eat and exercise WHILE you lose have a big role in what you look like when (if) you get to a reasonable weight.
Someone who eats a lot of pizza using calories in calories out and sits on their ass will look much different than someone who eats mostly healthy food and exercises.

Food isn't for 'treats' and rewards unless you are a dog. But you do you, boo. No need to get fussed.

>>40552398
Weigh-measure and then look up the nutrition information online.

>>40547853
Kill yourself my man!
Stay gone nobody likes you piece of shit!

>>40552439
I'd put in the 1/2 hour to get something much better, it's worth it to me. But I don't hate cooking and I don't really enjoy most fast food very much. I'm with steak-breh.

>>40552585
I'm not the dude that eats 16$ fastfood. I was just memeing - i meal prep and cook for a whole week, however the point is somewhat valid.

>>40551640
Great improvement.
But whats up with the pencil neck my son are you not doing any diddly lifts or shrugs?
You look like a curl bro am i onto something?

>>40552380
Anyone?

>>40552477
How about if you're cooking a meal? Do you weigh each individual ingredient and look up the nutritional value for each of them?

>>40552380
No one is going to advise you on doing this because it's a bad idea to eat this way.
Look into ketogenic diet for fastest safe way to lose or just eat 1500 calories per day of decent food and take a vitamin.

>>40552789
Yep. It sounds tedious at first but it gets to be second nature and your eye for portions really gets good. Also it's easy to tweak recipes if you know the nutrition info because you've calculated it.

>>40552802
The thing is I don`t like eating out and I don`t cook, I know that eating only snacks would be bad, but would I lose weight without fucking too much of my body?

>>40552831
Wow, that's a lot of fine tuning to your meals to simply eat less/right. Guess i'll make a Spreadsheet for all the nutritional information of the meals I can cook. Thanks m8

>>40550873
For 90% of my loss I never counted a single calorie, only now as I'm short before goal I started (because I want to limit my deficit in order to not burn too much muscle) - it's totally not necessary and intuitive eating works just as well (in case of no weight loss, just make portions a bit smaller, that's it)

>>40552836
The thing is you need to change what you are doing to lose weight so get willing to make some changes. No one will advise you on a 'snacks plus supplements weight loss diet' because it's neither healthy nor sustainable.

You're lazy and trying to find an easy way and there isn't one.

>>40552925
It's cool that it worked out that way for you. For most people this doesn't work. If it did, we'd all do it and have success. :^)

>>40552980
I see, thanks for the harsh reply. I will learn how to cook some basic meals.

>>40548521
Reporting for duty

>>40552888
But you are building a healthy recipe base that will fuel your healthy eating for a lifetime. It is a lot but it's worthwhile. I have a physical recipe book and a digital collection of recipes, I'm looking for a good recipe software to get instead of doing the database/spreadsheet thing but it's good either way.
Your TDEE will change as you lose, often your macros will too so it's vital to be able to calculate your portions to fit it.

I'm planning to switch to a recomp plan soon and I eat mostly whole foods cooked from scratch so that's why I bit the bullet and really started to get my recipes/calculating in order.

>>40553043
Now you are being sensible. Pick the most healthy items from the foods you like and eat 1500 calories per day.
(read labels, look nutrition info up online).

Think about doing some exercise too.

>>40553200
Exercises are a no go for me, I don't want any muscles I just want to get a flat stomach **also I am a lazy fuck, last time I exercised was 6 years ago**.

**But by no means am I a fatfuck, I weight 58kg**

>>40553249
Fucked up the spoiler, sorry.

>>40552836
Just curious, what the heck are you eating now?

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>>40553272
One of these in the morning with cheese.

I usually eat a snack instead of lunch, either peanut or some cookies.

And for dinner a candy or popcorn.

>>40553249
>I don't want to exercise because I'll get too bulky :(

Are you a retarded girl, or just retarded? Read the goddamn sticky.

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>>40553333
sounds like a diet someone from the willy wonka movie would eat.

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>>40553333
you're eating a hot dog bun with cheese for breakfast, peanuts or cookies for lunch and popcorn for dinner?

>lose 7lbs in one day (yes I know water weight)
>check the next day I'm up one pound
>another the day after

fuck me up f@m, losing weight was so much easier for me when I was 18

I've been eating less than 1200 a day for about 3 weeks and only dropped a pound.

I'm not exaggerating, I've been really strict about counting my calories and even been dancing everyday for a week now.
I'm only 15lbs from my goal but I've been at this weight since I was 12.

119 is my weight now but I want to get to 98.
Why won't I lose weight? Is it because I'm so short I have to eat less because less energy needed for this small body? (4'9)
I'm fixing up a bike and once i get it all done i'm going biking daily, because I want this weight gone.

>>40553249
You have magical thinking about diet and fitness and unless you change it, you aren't going to have any progress. Fit abs and healthy diet are what make flat stomachs. Shitty starvation diets produce flabby skinnyfat physiques.

>>40553404
How much carbs are you eating?

>>40553043
He wasn't harsh, he shouldn't have even wasted his time replying to you

>>40553422
wow i'm an idiot....I haven't even thought about carbs.
Welp, I guess that's the problem.
What else do you recommend me doing?

>>40553404
That's about right actually, everything is working as intended. Go find a TDEE calculator and enter your shit. Short skinny people burn less calories to stay alive.

Ignore that guy about carbs, that doesn't have anything to do with anything.

>>40553446
The biking and lowering carbs/raising lean protein should let you lose so try that first. If you stall, you can add some weight lifting, and go to 1000 calories per day because you are smol but I wouldn't go lower.

Looking for a fun weight loss routine, 3 days a week, with lots of deadlifting. Any ideas brehs?

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>>40553497
>fun
any exercise should make you feel good, if its not youre not doing it properly

>>40553460
I checked my TDEE and it says I should be eating more..... I'm almost kind of jealous of big people who lose significant weight in just weeks. (of course from being so fat)

>>40553483
I always hit this plateau and seeing not seeing the slightest amount of results is discouraging.....
I would be content if it was atleast 3 lbs shedding off but alas.

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177cm 325lbs to 188lbs and fuckin stalling hard bros. Agree with the other dood who made it up there fuckin start lifting as soon as you can cause I got mad loose skin everywhere out the ass and also lost a fuck load of muscle mass too.

God speed bros y'all motivating me like fuck

>>40553422
Not him, but I'm confused. So long as you eat beneath your TDEE and get however many grams of protein you need you should lose weight, right? Why would cutting carbs prompt greater weight loss?

>>40553522
Nigga i ain't say i need fucking motivation, said i need a routine.

Cunt

>>40553497
3 is kinda odd, you could do a PPL and hit each body part once a week. A lot of people aim for hitting each part twice a week, but you can still make lots of gains hitting them once a week.

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>>40548031
>>40548183
Don't skip meals idiots, work harder and eat well.

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>had my goal of 1k calories by midday
>ended up having a salad and a few spoons of peanut butter too
>probably at 1.6k calories now
>had a nice 20 min kettlebell workout at home to make up for it

Kettlebells are great exercise, easy to do in your room too. 10/10 would recommend.
Not my best or worst day, but at least I'm moving forward

Veggie Subway is good. What do you guys like on yours?

>>40553869
>that guy in the camo pants
>compred to everyone else
How? Genes? Roids? Does he lift outside or work?

>>40554029
1000kcal seems low, how much is your cut?

>>40554029
you can't make up for overeating with a workout, thats just not how it works. Especially not 600 calories, that would have to be a 5 hour workout.

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>>40554102
my TDEE is 2k, so pretty severe. I've been steady though which is what matters
>>40554162
I know man, I'm still under for today, just not as much as I wanted to be.

>>40554218
consider setting a more reasonable calorie goal like 1400-1500. A 50% cut is just too crazy, you will be hungry all the time and overeat often.

Daily reminder, the biggest thing to losing weight is moderation in food intake.
I'm speaking in terms of lifestyle anons. Two chicken or steak tacos at Taco Bell are an okay meal, but a lot of people get burritos on top of that or extras when the two tacos should be enough for you.
Same goes for any food or food place. Moderation is the biggest modifier in not just weight loss, but keeping it off.
Keeping this in mind is what you need to remember for vacations or visiting family during the holidays or you will one day gain it back

>>40553869
what if i sleep in to noon? :^)

>>40554319
At least half of the posters in this thread consider losing weight a short-term change, a lot of them fall for some meme stuff like keto or IF, or they only eat 500calories a day, its sad really because all of them will eventually fail.
They really just need to realize that losing weight forever means that they have to eat normal forever.

>>40550672
>someone in these threads that's actually taller than me
Like the other anons said, lift more. 1h-1h30 and 25-30 minutes of cardio is fine. How long did it take you to drop the weight so far?

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>just binge ate over maintenance 3 days in a row
god im such a piece of shit. I've lost over 100 pounds and i still do this shit occasionally. Anyone doing keto? I've been considering keto memes, is it worth it? I'm worried about the cholesterol and my lifts going to shit with it.

pic related me

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>hit 230
>diet
>get down to 200
>start working out now, thinking I'm gonna make good progress
>snap my shit up on a 150lb warmup squat of all things, back feels terrible still 3 weeks later, popping NSAIDs. Lower spine hurts and my left back muscle is rock fucking hard
>Doctor: Just wait 6 weeks lel
>back up to 210

I want to die

Im glad I saw this thread, been wanting to get ripped apart by /fit/ for a while now.

Started on July 1, 2016. 5 foot 8.
Currently: 278lbs Starting wt: 350lbs.

Diet: No soda at all, only water, no fast food at all, not since July 5th. Will go out to eat with my wife roughly 2.5 times a month, sit down restaurants. On working days, breakfast: pb&j on white bread, 11am: cup of yogurt/piece of fruit, 1:30 pm: second pb&j, dinner at 6:30ish: piece of chicken, and a rice/pasta side dish, one of the knorr ones. About 2100 cal per day. On days off, I have 3 eggs and three pieces of toast for breakfast, yogurt/fruit, and the chicken again at night, no sandwiches.

Exercise: every day but friday, I wake up and do about 25 minutes on my recumbent stationary bike, set to 4 of 10 resistance currently, with 2 short breaks at about 12 and 18 minutes to let my legs get their groove back. Every working day I walk/jog about 1.6 miles on lunch, takes me about 35 minutes to do, 6.5 minutes of which is jogging spaced in 6 sections. Almost couch to 5k but not quite.

I know the diet will probably trigger a few of you, but it works, the exercise is what I want to know about, am I just wasting my time by not going more intense? I go until my muscles stop responding almost.

>>40554964
Dude, you've lost 70lbs, keep doing what is working. Once your weight loss slows/stalls then come back for advice.

...but seriously think about getting your diet together

>>40554369
>eating less is a meme

okay kiddo

>>40553404
You may be eating too much. I'm cutting at 950 cals with a 2 mile run every other day.

I'm 4'9 and weigh 127, down from 151 in December.

I graduated college with a worthless degree so I went and talked to various military recruiters. Apparently I need to have either a 39" waist (currently 50"), weigh less than 211 lbs (290 lbs current) or have less than 25% body fat (37%).

Started PPL, cardio, and counting calories. Looks like a long road ahead though.

>>40555097
Thanks, but I think the shit diet is the only thing keeping me going. Ive tried before, with the whole wheat bread, and vegetables and clean eating thing, and I can never make it last more than 60 days, even if I eat more calories overall than I am now. I have to trick my brain into thinking Im eating like shit, if it knows Im eating clean it complains. My body just rebels against not eating shitty food, I have to at least like the food Im eating in order to keep eating it. And I love my current diet, even after 8 months of pb&j every day, I still look forward to eating the next one tomorrow morning. Just my curse I guess.

started my diet again 2 weeks ago, first week i went from 286 to 276 because of the water weight and then from 276 to 273 the second week (which i assume is no longer mostly water weight)

3lbs a week is like the goat amount to lose per week right?

>>40555173
3lbs a week is about as much you can lose without losing muscle mass.

I'm at a 900 cal deficit down from what the My fitness pal app prescribes. Too much?

>>40554921
>6 weeks

Oh ho. I injured myself on a dropset of squats during the beginning of december. I am still not healed. Although I went from 244 to 214 but still

>>40555233
Yeah, I'm pretty well aware that it may not go as easy as I'm hoping.

Where's the pain at? Are you still working out, and how? I stopped my lifting because I was afraid I was going to make it worse, but I'm just watching the days tick by and because of work I have a hard time doing calorie control (I travel a lot).

I've been strongly considering taking up biking until my back feels better, but holy shit good bikes are pricy.

>>40555296
The pain is around the tip of my spine, where I guess the buttcrack is. Obviously I can't pick up things carelessly because that would just set me back a few more weeks of recovery. Hell, even sitting down for prolong periods of time agitates the living hell out of my spine and getting up after driving for 30 minutes feels bad but I am closing in on recovery.

I just took two weeks off of my training and limited the exercises. Removed deadlifts, rows, squatting and stairmaster altogether. Increased the amount of pullup sets i could do. I still bench and stand ohp just fine. My bench is barely back to what it used to be prior to the incident (went from 295x4 to 265x5 after returning from my two weeks of no-workouts) although I am 30lbs skinnier

My back day went from deadlifts, rows, chin ups, curls, to just chins and curls so as a plus I've gone from 11 chins to 17.

By that I'm saying if you feel anxious about not working out just go ahead and test the waters and work around your injury but be smart about it.

>>40555422
Sounds like we have more or less the same injury and from more or less the same source, although mine sounds a little less severe than yours.

You're stronger than I am, but I can at least give that a shot. Maybe find something to replace the chins since I'm not strong enough to do them.

Best of luck to both of us.

Reminder that fasting is a meme

>>40555766
Why is fasting just a meme?

>>40554800
pls respond

>>40551504
I'm proud of you

Hey /fit/ the family is getting hibachi tomorrow and I'm going to opt out for sushi. What should I get/how many rolls should I get? I'm not positive how calorie dense sushi is.

>lose 150lbs
>join the navy
>still a fat fuck
>510 205 lbs
>dyel
>tfw about to go underway
>tfw ill have no way of counting calories
>tfw ill probably gain weight because im a fat fuck at heart and eat too much
>tfw just want to be thin and attractive

Kill me.

Here asking for lady I know, she is 4'10" and weighs 75lbs she is really struggling to gain weight what do?

>>40553579
Ideally yes but if you are eating at or slightly under tdee and you stall, cutting carbs for a couple of weeks can jump start your progress again.
CICA is one of the most important things in weight loss but you can still stall. Retain water, insulin resistance, TDEE shifting. Several reasons. Cutting some carbs is often easier than eating less and often works.

>recently got a new job
>today was my first day of trying to lose weight
>only eaten about 1700 kcal today
>been feeling hungry all day

help

>>40556807
Drink more water. What kinds of foods are you eating for your 1700 calories?

>>40556666
Use "My Fitness App"

>>40556666
Quads and dubs
Checked

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Post em fellow fatties. Talk shit to me about how I fucked up.

Hey /fit/

Body Info; Height: 6 foot 1, Weight: 243 Pounds, BF% Approx 30%.

I'm trying to cut down to sub 200 lbs, hopefully by mid October of this year, and this is my current plan, and was wondering if it seems good. I'm a okay cook and while I'm willing to make things for dinner, I'd love it if I can avoid having to prepare lunches.

Exercise Plan: M-W-F Standard Staring Strength A-B-A routine mentioned in the sticky. Considering Adding Cardio as well on those days, but fitting it in before work is already pushing time restraints.

Sn-Tu-Th Approximately 25-30 Minutes of Hiking, I have a mountain I can get to in about the same time it takes me to walk to the gym, and I find it's much easier to motivate myself to go as I love hiking and am not a huge fan of just running on a treadmill.

Diet:

Mornings - Total: 510 Cal, 59g Carbs, 68g Protein, 5g Fat

Go-Lean Breakfast -
Go Lean Original + Fat Free Milk
270 Cal, 53g Carbs, 20g Protein, 2g Fat
+Omega-3 Supplement

Protein Shake, 2 Scoops
240 Cal, 6g Carbs, 48g, Protein, 3g Fat
+ 54mg Concerta
+ Fish Oil Supplement

Grilled Free Range Chicken Sandwich - Cal 790, 55g Carbs, 39g Protein, 45g Fat

+

Chicken Vegetable Soup - Cal 150, 13g Carbs, 13g Protein, 4g Fat

Total Macros Pre Dinner

Cal 1450, Carbs 127g, Protein 120g Protein, 54g Fat

And dinner is kind of up in the air, although currently I'm mostly eating Frozen Chicken Yakitori (360 Cal, 8g Fat, 55g Carbs, 15g Protein) although those macros aren't great and I'd be willing to change them.

Sorry for long post, let me know what you think, thanks for your time.

>>40557064
Eat less. Explain to your parents that you would like to eat healthier, if they don't help then you need to get a job when you reach age 16, then start buying your own food.

My hips and glutes are wide and fat af. I'm M/187lbs 6'2, some people look ok whith such weight and height, but I don't look masculine, my lower body is wider, damn, I always feel shameful when going out. How to get rid of my disgusting thighs, /fit/?

I'm 180 6'2 should I lose weight

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>be me
>lose over 40 lbs, 312 to 170
>still feel fat as ever

I posted this in the last thread, but when will I start to mentally acknowledge my weight loss??

I lost almost 4kg from when I last weighed myself last month

We're all gonna make it brahs

>>40557296
The math just isn't there bro.

>>40557335

>making fun of a typo on a nigerian copper smelting forum

>>40557340
What was the typo?

noob question,
I lost 6kg within 50 days,, half of that prbly water.
If I stop right now, how much of this water would I gain again?

>>40552237
Work on your self esteem. You're only holding yourself back now. Maybe all that self doubt before wasn't about your body

Is being on a almost 100% protein diet healthy or unhealthy?

All I've really been eating is fish, lean beef, chicken, some cheese, milk, and occasionally a sandwich.

I'm getting very few carbs, but I am almost 700 calories below my 1750 calorie a day diet every day for the past 3 weeks.

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ya fatties will fail / gain the weight back eventually with your diets. you need to change eating habits and start eating more like asians, rice and pasta, noodles mainly. quit all dairy. thats about it, you will never feel hungry too

>>40557445
I should add that I'm only asking this because I seem to be having headaches much more frequently.

>>40557447
>eating more like asians
kys

>>40557445
Why are you on a diet that you don't even know is healthy/unhealthy?
That said, aspartame in diet drinks and aged cheeses like cheddar cheese can cause headaches, so can low hydration/sodium on ketogenic diet but I don't suppose you are measuring for ketosis levels either so that's hard to say. Do some research on your diet.

I'm 210 from 238
I have to lose 30 more pounds by May is that possible if not how much weight do you think I could lose?

>>40557688
I've only been drinking water.

But I meant, it's a low fat, low carb, high protein diet. I've read about Keto and from my understanding Keto is typically high in both fat and protein.

I dunno.

>>40557028
i hate this app so much, "you've earned extra calories" bullshit. Also unless you eat super clean (basically nothing processed, inlcuding canned foods, deli meats etc.) you will always eat too much salt.

I have been dieting for six days and went to the gym 4 times, I'm 2 kg down. Good luck everybody!

>>40547954
good stuff

>>40548208
I've pretty much have done the same thing

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>>40555128
That's amazing ! I find it difficult to find inspiration because I feel like most people don't have my body type, do you have a blog or something I could follow to see your progress and use to motivate me?

>>40554800
pls respond

>>40554800
You don't need Keto, just to get your binge eating under control. Your pic looks good, most of your weight gone. Why not healthy diet and strength program instead?

down 10kg, platueed for the past nearly 2 weeks at this weight, started going to gym the past 5 days and cycling a bit each day.
Definitely at a deficit and lost some body fat, so just waiting for the whoosh.
Plz give me power to believe in the math

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I used to lift and lurk /fit/ a lot. Then I stopped lifting for 4 or so years.
I am a skinnyfat weak loser who is too lazy to do anything, and I eat too much because I got used to bulking diets.

Where did everything go so wrong?

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I hope that this might motivate you guys.
Ignore the fatties blaming everything else but themselves, but the autopsy is were this is good.

Obesity Leads to Death
https://www.youtube.com/watch?v=V7gXhPUs0dk

>weigh myself everyday
>first day 114.5 kg
>next day 114.1 kg
>next 113.9
>next 113.7
>today 114.1
>RGUNBESGUIOHUGRHNSGIUORHIUO

>6'2, 105kg
>get dumped and can't eat for a week
>lose 5kg
>recover for two weeks and slowly start eating things again
>lose another 5kg somehow
>eat a pizza every day to cheer up after those 2 weeks
>gain 8kg
Kill me. Down to 94kg now with a healthy diet and running daily but jesus this fluctuation really can't be healthy

185 was 210 in oct last year. Wanna get to 170 but working out snd eating well starting to get monotonous and cheat meals are becoming more common. Hoping to right the ship this week but my IOT band is bitching at me whenever i try and exercise. Idk ig its even that just like back of my right knee pain. Heres to salads at lunch :/

>>40558473
you should only weigh yourself once a week or so if you want dem real results

>>40558580
Not the guy you're replying to, but I really enjoy weighing myself daily, sometimes even more often.
It's fascinating seeing the changes from eating and pooping and stuff.

>>40558580
>>40558692
im the guy he is replying to and yea it is interesting
i believe i weighed more cuz i really needed to take a shit but it was too early in the morning for me to do it

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>>40554073
Experimental best Korea military roids kek

Or just works really hard

>was 350
>now 200 after about two years of work
>spent about 9 months "recomping"
>didn't really build that much muscle, still a fucking dyel, but started working on posture issues plus fixing a fucked up shoulder
>ready to get back on the cut

Give it to me straight brahs.

If I work hard, go to the gym every other day, and eat right, how is it gonna take me to drop this last 30-50lbs?

Also, if I'm 5'11 King of Manlets, what weight should I be aiming to cut down to before I can start recomping/bulking?

I'm so tired of the eternal cut.

240lb fatass here
>Working at Fatking
>Eat absolute shit every single day
>Move to night shift
>Great, gonna gain more weight
>Turns out almost all the closers go to the gym after work
>Welp guess it's a sign

I've already cut down 5-8lbs in the 1 month I've been going with these guys. I've been doing the same workouts they are (Main guy is trying to bulk), and doing cardio as well. I've stopped eating/drinking all sodas and junk, and I'm feeling x2 as good as I did about a month ago. I've already had a good chunk of fat gone and I need to buy a new belt. This is literally the best I've felt in my entire life, even though I just got home and I'm sore all over.

I didn't do it for a New Years resolution, I didn't do it for grills (Just a bonus), I'm doing it for me.

I have a question about my fitness pal

You know how it lets you add the cardio exercises that you've done, should I add them or not?

For example my goal is 1900 calories but when I add the cardio exercises it becomes 2100 calories. Does that mean I can eat 2100 calories?

>>40558944
yes, but don't then use it as a reason to eat the calories you burned.

>>40558944
Depends on whether u used tdee to calculate ur cal intake

>>40558926
That's awesome dude keep up the good work.

>>40559113
why not?

>>40550672

Im 6' and 300lbs
My body composition looks like yours did in the first pic.

I'm encouraged by your lack of lose skin though. It's the only thing that demoralises me.

>>40559313
because you want to be a creature of good habits

Added incline crunches to my routine. They were ezpz and felt really fucking good to do

>>40559689
>It's the only thing that demoralises me.
yeh m8.

eat clean and lift big so you have a good starting position to fill up any loose skin with muscle

>>40552439
This is exactly the type of attitude that'll ensure you will never make it.

First time i'm in a non plus size in like 10 years, feeling like a billion bucks but I still have tons of work to do. About to bump up dumb bell weight again and look into a bench to get into bar. Wish me luck

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>>40552439
>1/2 hour for a weeks worth of lunches because rice cooks in the rice maker and roast beef in a crock pot and veggies cook easily while you're away doing other productive things

>more efficient than waiting in line at the drive through for 10 minutes a day and shit macros cooked god knows how by welfare queens or retarded teenagers who are likely to fuck up somehow

Finally lost my first ten pounds my guys

It only took a month and a half but I feel like I'm gonna make it

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>>40560259
hey m8, me too

>>40560194
that post was me but i was joking, i actually bought meal prep containers and for the first week (starting sunday) i will be cooking chicken, with rice and mixed vegetables. 1 Box will have about 700 calories.

>>40560259

How often did you cheat in that month and a half. or was it a month and a half of straight clean dieting?

>>40560383
>1 Box will have about 700 calories.
not shabby m8, you got room in your plan for an after workout snack? I like to have a protein bar or a small smoothie

also what meal boxes are you going to use? glass? wood? plastic?

>>40560414
i bought plastic boxes, i don't lift there are no reasonably priced gyms nearby, i walk (to fat to run/jog) and do bodyweightftiness at a beginner level. Also because my tdee is 2900 i try to eat around 2000-2200 so 700 for a meal is not a problem.

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a-am i making progress guys?

h-help me I just over ate about 6k calories over my 2000. thinking about fasting the next 3 days

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>>40560462
what are you current stats bro?

>>40560465
yes, lose another 30lbs and start slow bulking.

that little pudge you see on your stomach is a bad fat/muscle ratio really.

>>40560479
damn fat boy

you just gained 2 pounds today, how does it feel?

>>40560498
>>40560465
also what are your stats besides weight?

>>40560401
I don't feel like I could ever do a straight clean diet. But I worked hard to watch what I was eating and had two cheat meals a week, went to the gym 3-5 days a week for an hour and with my new job (daycare job) I move around a lot more than my last one.

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>>40560479
holy fuck you disgusting pig how the fuck could you even do that?

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Ayy, just got below 240lb at 239 this morning from being 250lb at the beginning of this semester. Now only 14lb away from being where I was when I lost 75lb four years ago.

Hopefully I'll keep goin once I get there unlike last time...

>>40560485
1,75m
started at 158 or 159kg ~4 weeks ago
last time i was on scale i was 150,5

>>40560498
6'5'' tall.
don't know about my bf.
lifts are bretty bad

>>40560276
Nice job m8! Keep it up man!

>>40560502
not bad honestly I havent had a cheat meal like this in 8 weeks, it will probably help me in the long run
>>40560511
food is good and being a very-high testosterone makes you really hungry

>>40560518
150kg 1,75m

how do you even reach that point? even at my fattest most disgusting point i was 115kg and I was living off junk food for 16 years

>>40557688
>>40557445

sounds like youre doing protein spared modified fasting

you should have a cheat meal once a week to not fuck yourself up and your metabolism

>>40560498
was planning on getting to around 12% bf and then slow bulk.
what do you think my bf is on both pics?

>>40560519
damn bro, 6'3 and we're like identical in our starting point, and our right now point.

I haven't taken my second set of progress pics yet, but I'm borderline where you're at.

I'm about 5 months in, hbu?

>>40560541
being depressed and unemployed and eating food if you are bored will do this to you. I had days were i would eat like 6 sandwiches, a pizza, 1kg of icecream and a bunch of snacks daily. I didn't really care for a long time, feel much better at the moment thats why i'm trying to fix myself now.

>>40560529
well, at the very least, I hope you're pumping to the max today and putting all those gainz to use then.

if you're gonna eat big, might as well load big too. hit some new PR's and make that your new benchmark for your next pump, bruh.

also try not to eat a weeks worth of food in one day next time, fat boy.

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>>40560510
>I don't feel like I could ever do a straight clean diet
I bet you that you could man.

>>40560514
Nice job on those 10lbs and keep going man!

what are you doing differently to make sure you're going to stay on this righteous path bro?
you got any goal bods picked out and a workout plan that you stick too?

>>40560518
solid 10lbs loss my man, my gym is 40 minutes away because the ones close are expensive or in the ghetto and I don't want to be in the ghetto.

you're a bit heavy for any real cardio but walking is alright, swimming is goat

if you can find a gym or a rec center with a pool I highly reccomend getting a year long subscription and setting aside at least a day a week where you go splash in the pool.

if you're self conscious that's great, because it means you know that you want to change your body.
don't let that stop you from doing the things necessary to change your bod.


>>40560519
>6'5'' tall.
>lifts are bretty bad
you might not need to be 190 but definitely focus on those lifts brother, any progress, or even maintaining is pretty ok in the short run until you can get to a bulk period and make solid gains

>>40560529
>very-high testosterone makes you really hungry
it doesn't turn you into a guiltless animal you disgusting fuck

>>40560562
I would estimate between 20% and 27%
but I am following the pic related chart and it may not be 100% accurate since it's just a comparison

>>40560634
why is everyone in the lower part of the body fat % extremely ripped?

like, why doesn't it show some 110 pound 6' nerd for the 5% picture, instead of some 220 5'8 muscle freak?

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>>40560650
because you shouldn't want to be a 110 lbs nerd
it's almost as unhealthy as being a fat sack of shit

you should want to be a low bodyfat shapely brick of trained muscle and bones.

>>40560650
Because the only people who bother to cut that much are body builders, roiders, and people who lift?
10-15% is the normal natty limit.

>>40548630
Im here

>>40560674
>>40560670
but I'm a fatty trying to cut down to 5% then bulk up from there..

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>>40560703
you'll have some muscle when you cut down but cutting to 5% is not great.

cut to 10% if you can and bulk from there unless you're doing roids

>>40560703
>but I'm a fatty trying to cut down to 5%
You should throw away that delusion right now. Cut down to 12%-15% at the lowest for your first time.

Have you done hydrostatic bf testing?

>>40560754
no.. I don't need a doctor to tell me I'm fat, I got a mirror that does that for me.

>>40560770
Hyrdostatic bf testing is important if you want to cut to a certain bodyfat percentage brosph.
Tells you your body fat and lean percentages, long term health prognosis, bodyfat percentages for optimal health, how much fat you need to lose to reach your goal, an accurate BMR reading, and a caloric intake/expenditure chart.

Being a fatass is possibly the best time to get this done. Get it done and do it again in ~6 months. Extremely motivating and fantastic information seeing the numbers change.

>>40560810
how do I go about getting one? is it a special thing I have to seek on it's own, or can I just tell my doctor on my next visit in a few months?

I started going to the gym and got my body composition checked. I was 88kg of which 32.2 was muscle mass and 30.8 was fat.
Now I've been on a deficit diet with very low carbs (only from apples) and high proteins. This should allow me to loose fat while leaving my muscle mass intact, correct?

>>40560810
I knew a guy who had this done once.

his sister tried to put her hair in a pony tail but she didn't and she was all wet

>>40560821
You should be able to request one but do it in advanced, as they may direct you to another facility. No idea what your place is or like.

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>>40548808

UPDATE: still no mercy

still down 3lbs this week. bought some magnesium. can't wait to step on the scale afterwards

i'm kinda getting used to the pain

>>40560857
how much fiber have you been eating brother?

>>40560874

150g broccoli daily
200g rice every other day
fiber pills for the past week

>>40560479
8000 calories? What the heck did you eat?
I'd concentrate on solidly hitting under your calorie max every day instead of yoyo-ing into fasting from over-eating. It's ok to do fast days but if it's in response to a binge, neither is healthy eating.

>>40560880

oh and kidney beans, this fruit + fiber cereal twice a week as kind of a cheat, other odd veg all the time

it feels like i'm getting enough

>>40560880
that's a decent amount

wtf m8

>>40560582
Well i've been lifting for 9 months. Lifting serious for 3 months (did a real program). Didn't start cutting till 6 weeks ago.
I'm close to the last stage of progress pics for my cut.

Can't fucking wait till my cut is done. Haven't looked like a normal person in years!
>might even get that gf..

>>40560634
I thought around 20% bf aswell. shouldn't take long before i get to 12%.

Gonna train shit loads of strenght after my cut. Wanna get 1/2/3/4 for reps

>>40560893

it happened in my first week of dieting too, but that stopped. i figured my body was just adjusting

i ate a lot of kidney beans last week, then found out my mother is allergic. maybe they fucked me up

>>40560894
bulk slow bro, from what I've read you can only pack on max 2lbs of muscle a month.

Wendy's 4 for $4 is a trap, it maybe affordable but has around 1130 calories among other stuff. Don't fall for it bros

>>40560925
I'll probably be able to slow bulk for a long time starting at 12% bf.
>that kid who's starting to outlift you because cutting

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Anyone here have a real scrawny friend who wanted to get fit with you but refuses to eat or work out?

>>40560941
the meals in general are the biggest trap.

>lock you in to getting some shit unhealthy drink
>lock you in to getting nothing but carbs and fat from their fries

don't be a fool, order your meat filled sandwich, and a water.

I lost 7 kilos on my first three months of diet/moderate excercise and now I am losing only .5 kilos/month.
Should I step up my excercise?

>>40561089
try a week at maintenence and then drop down 500 cal or so below your TDEE

>>40561129
>at maintenance
what do you mean?

>>40561147
the TDEE that is neither losing weight nor gaining weight.

>>40561147
>>40561159
you've read the sticky right?

>>40557447
made like 10 MFP friends from fit in a thread like 6 months ago

I'm the only one who's still active, none of their profiles show recent activity

Pretty sad desu

>>40561147
When you started diet and exercise you calculated a calorie count to lose weight. Maintenance is calories count for maintaining weight. As you lose weight you need to recalculate the calorie count for your new lower weight instead of your previous higher weight.

>>40561159
I guess I can try eating a bit less, wouldn`t be so hard for me tbqh. I am going for a lifestyle change (6 months into it now). Just kinda bummed that I haven`t been losing the same amount that I was before. But I guess that is to be expected if one is going for longterm goals.
>>40561170
Yes.

>>40561198
>I guess I can try eating a bit less,
that's not what I told you to do though, I said eat at your maintenence, which should be more than what you are eating currently

then go back to where you are now


what do you use yo count your calories?

>>40557447
>tfw lactose intolerant
Mostly feels good. Unless my gf makes my protien shake... she forgets lol

>>40561190
is mfp some social networking thing now? i only use it for tracking foods


plz tell me noone else is looking at what i'm eating..

>>40557704
Yeah man, it is. You ain't gonna enjoy it though.

>>40560941
Fast food in general is a trap. Figure out what gets you 500 calories (or whatever your meal should be) and don't get anything else.

>>40561208
I have been eating the same for the past 6months. Which is chicken, rice, pumpkin and/or brocoli, fruit and tapioca with parmesan cheese.
I don`t count my calories tho. I changed my diet radically and started running 6 times/week.

rate my diet:

breakfast:
>Sonic Bacon Breakfast Toaster
>Black coffee

lunch
skip

Dinner:
>KFC Chicken Tendie go cup
>water

Pros: Found a Powerlifting gym in my local area! Holy shit, I wanted it so bad but could never find one. Not even a decent regular gym. It's farther than I want and I already built a home gym, but at last I can get some proper coaching

Cons: Still in snap city because I've never had proper coaching and I fucked up a squat. Fuck me. I think it's healing decently, however. At the least I've been told to just give it time and it should be fine. But it's extremely annoying.

I'm 5'11" at 205 right now, at least I'm finally starting to feel like there's a way... once I'm clear of the snap, at least.

>>40561282
>I don`t count my calories tho.
you're a fucking moran

count your calories or stay fat.

>>40560980
>>40561230
>>40560941

For me it is the McChicken, or really any chicken sandwich. Can't go wrong.

>>40560822
Please?

>>40561321
meh, i'm gonna stick with what I'm doing. It`s working out, albeit slowly.

>>40561342
Stop eating fast food

You might think it's healthy because it's chicken

but it isn't actually chicken

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>>40561408
yeah OK m8

New bread (get it lol) when?

>>40561722
Not yet , have some self control man

>be fatfuck
>lose weight stop being obese and now just overweight like an excess of 5 kgs
>still feel fat as fuck and by consequence have zero, (0), nada, confidence
>feel the need to become skelly mode everyday and can't stop thinking about how fat I still look
Will this ever end? Or is this some kind of body dysmorphia shit

>>40562222
Become stronk, then your weight won't matter as much.