/fat/ "lift while you cut" edition

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from the other one

in the middle of a 24-36 hr fast

then onto a keto/paleo style of dieting for a good amount of time
NO grains
NO dairy

wish me luck brahs

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Confess.

>>41775688
Food woo. Pseudoscience will cause magical weight loss!

>>41775696
no fruit too
also, cheese is acceptable and even recommended on keto

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>>41775731
I denounce cheese

What do you guys know about avoiding loose skin other than maintaining/building muscle mass?

>>41775722
Failed my one day fast. Ate not that many calories but still I could not contain myself.

getting 500$ in neet stamps tomorrow. What food should i buy?

>>41775737
okay, I respect that. just saying plenty of keto / paleo dieters eat cheese all the time mostly because it's delicious, low carb, and high in fat (which is most important)

I am looking at changing my training schedule as I get closer to my target weight and more worried about loose skin/retaining muscle. Currently I do an upper day and a lower day with cardio in between like this:
UCCLCCR...
and I am thinking of switching to
UCLCUCRLC...
I am not going to change my lifting intensity, just the frequency. Could this cause any issues like overtraining or any bs like that?

>>41775323
oh this is gonna be good

what is 'fake food' please?

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>two eggs, some diced ham, and 2 packets of plain instant oatz for breakfast
>lunch is two burritos filled with mainly meat and little bit of cheese (don't know how to make eggs)
>only 500 calories left for dinner
>STILL only got 109g of protein from all that
What the fuck am I supposed to do?

>>41775748
heard some rumors about oil massages, I think it was flaxseed?

>>41775854
>make eggs
I meant to say make beans.

>>41775775
Oats, an assortment of veggies (frozen or otherwise, whatever is cheapest), eggs, and chicken. Buy what you can in bulk and freeze what you don't immediately use.

>>41775854
whey brotein with milk

>>41775760
start with 12 hour fasts, then 16 then 18 then 24. dont try to jump into a full day from nothing.

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>>41775892
>tfw all I could afford was this shitty diet shake mix that's like 17g of protein per scoop

>>41775760
drink more coffee to supress hunger

>>41775903
Per 2 scoops, I'm a dumbass who can't proofread apparently.

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>>41775917

>>41775903
how much did you pay for your diet shake?
You can afford 1kg of whey protein for around 25 dollars on myprotein.com. It feels like I am shilling at this point but honestly they're the cheapest and best quality/price on the market.
also check out that flavor variety...you can get sample packs before buying to choose the flavor you like best.

https://us.myprotein.com/sports-nutrition/impact-whey-protein/10852500.html

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>>41775722
I went to Costco today.

>>41775935
Heads up, their vanilla whey isolate tastes like ass in water. Fantastic to bake with, though.

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>>41775942
WHY DID I BUY TWO PIZZAS???

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>>41775854
In all honesty, is shooting for that much protein while on a fat cut even necessary? I do lift three times a week but not especially hard because I'm not good at pushing myself and I don't ask for spotters.

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I can see the upper part of my abs, but I still have this retarded "fat pouch" on the bottom of my stomach.

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/fat/s that lift and do cardio

When is your recovery day? Do you do it after every 2 days of working out? Once a week? Two days a week?

>>41775980
J U S T
U
S
T

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Dinner was gooood.

i put back on 2 months of weight loss in 1 week of being injured

why is life so hard

>>41776036
Because you're weak.

>>41776036
wtf did you eat

>>41776031
pro-ana mode

>>41776025
Never.

>>41776025
i do calisthenics on the days i don't lift but take sundays off completely, i would imagine you could do the same for cardio

>>41776052
i mean my weight loss wasn't very impressive recently as I have kinda plato'd but put 3kg back on over a week of 4+ gym sessions a week > 0 and eating lots of pizza

>>41775722
>Had 300g of nachos with half a jar of salsa dip, basically more than 2000 calories
>Also had 1500 calories of cereal in the morning
Forgive me father, but I had been cutting too much lately, down to 1 meal a day

>>41776031
you're doing OMAD too, or did you have your meal replacement at a different setting than dinner?
Other than that, good work anon, I eat once a day and I choose dinner to do so, and I've been shredding the fat really fast.
I also average something like 1000 cal/day.

>>41775980
I'd rather get one personal than eat half a large
I just don't trust myself

Anyone got any recommendations on pre-boot camp diets? I ship out in July and I've been on the PSMF for the last few weeks to get to my goal weight ahead of time.

Currently rucking 4 miles a day with 60 lbs in my pack and a training rifle at 9 lbs. Running around 4-5 a day, swimming and biking aong with a 3x a week body weight routine. How should I be eating to prepare myself for that next trial?

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>>41776025
I take a recovery day every 2-4 days. Depends on how sore my muscles feel. No point in going to the gym if my body is aching so bad that I do only about half of the reps that I would normally do.

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>"Just one bite good sir, on the house! I know you want to."

>>41775722
Just ate like a pound of bacon and 3 eggs. All salted to hell and back and now I feel bloated as fuck. Forgive me.

>>41776142
i-it's just one bite right? w-what could go so wrong?

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>>41776157
>"Go ahead, tell me how it tastes for the fooood review."

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Made about $107,000 selling my ETH coins. Can finally avoid loose skin surgery.

Anyone else dealing with loose skin?

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Been out the gym since June started but I'm still tracking my calories religiously. I'm still losing weight. Is this most likely water weight? All weigh ins are done on a empty stomach after pees and poos.

Got really depressed earlier and ate 2 oreos and some jalapeno cheetos and now I feel like shit

Any pajeets here trying to cut? I can never find an accurate calorie count for most of our Desi food like rotis, dals and the like. How do I even measure the weight of a chapati? Some of the sites show info for a 30g chapati, some for a 150g chapati, how do I know how heavy mine is?

pls no bully

I can't believe i was heavily memed by the fat = more body fat meme and the cholesterol is bad for you meme.
I don't live with my parents but they are consume milk on regular basis and switched to low fat milk years ago, it tastes like shit. How do i convince them that 'full fat is bad' is just a meme?

>>41775722

ate a mcdouble plain, small fry, hashbrown, and sprite before I went fishing.

>>41776266
Have you tried having some fucking willpower, Anon?

>>41775722
I've been nibbling on sweets and not logging the calories. Still losing weight but this is gonna fuck up my progress if I don't stop.

>>41776170
never tasted a brioche bun
but they look nice

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>>41776356
Especially when covered in maple smoked bacon

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>>41775677
I'm a 6'2" 25 yo male who is currently between 210lb/215lb. Even though that doesn't sound too bad, I've realized that I'm extremely under-muscled from years of chronic sitting. I used to run to stay in a p good weight range (185lb) but now when I try to do any cardio that involved impact, my knees and lumbar ache for days afterwards. Should I start hardcore dieting to lose weight or should I just start going to the gym and lifting? At about 10% body fat I think I'd way something crazy low, like 160lb... I have almost no muscle.

Any advice, /fat/?

>>41775980
Because you have no goddamn self control. You should be fucking ashamed. Literally no one made you buy those yet you're whining on the internet as if someone pointed a gun to your head and made you get them.

Shame on you.

>>41776349
Nip that shit in the bud right now, dude.

I regressed 7 pounds one month because of this shit. Cut it out now, I'm telling you.

>>41776394
yes, read the sticky, then come back here and ask specific questions

>>41776025
I go to the gym everyday, but thats just because its summer and im not doing anything i can keep that up. Also because Im bored. I do my main lifts then do cardio. i switch up cardio based upon what i feel like doing that day. I have an ergometer, elliptical, stairclimber and then HIIT on threadmill. i try to do either a 1000 steps on the stairclimber or 10 min HIIT session every 2-3 days.

>>41776394
Just eat less until you're not overweight, then start running if you want.

For cardio, neither a bike nor the elliptical machine will fuck up your knees. Lift 4-5x a week with cardio for about 30 min after.

>Have to wake up extra early tomorrow in the morning to be able to get in some lifting and cardio at the gym

Should I take my L-Arginine and water and just go, and do breakfast after? I've never done an early morning workout, but I have to tomorrow cause I'm busy the entire day.

>>41776406
Already did. I've been low-carb dieting for about 10 days now and I've seen a weight reduction of about 2 lbs, but I'm trying to determine whether or not someone who is my approximate weight should actually start lifting or focus entirely on hard-core dieting.

Former fatty here. At my heaviest I was 245 lbs 6 ft. Through intermittent fasting and lots of cardio I got down to 175 lbs. I don't binge eat anymore and I feel way better. I would like to lose ten more pounds before doing a moderate bulk.

>>41776210
How do I into cryptocurrencies?

>>41776444

You'll lose weight either way, but I highly recommend lifting. You'll lose fat and also gain a bit of muscle in the process. 5'9, started at 225, down to 210, I don't have pictures but I've slimmed down tremendously while growing some nice muscle that I didn't have before.

Also it helps protect again excess skin droop when you do lose a bunch of body fat.

You'll lose weight either way, but it all depends on whether you want to go the extra mile.

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Everyone, it's positive reinforcement and healthy mental projection time. I want you all to do this exercise with me to help you visualize success.

>post picture of goal body (bonus point if same somatotype as yours, given you can recognize it from a time before being /fat or guess it correctly)
>estimate and post the work left to do (kgs of fat to lose and/or muscle mass to build) and a timeline
>visualize yourself looking like that even just for a split second or stretch of imagination
>profit instant mental gains and motivation boost

It'll also be nice to see the diversity of goals we people have, and the different ways we see our ideal selves of the future. Just for inspiration sake.

>>41776425
Drink a big glass of ice cold water, take your supplement and splash cold water onto your face until you're fully alert, and then get your ass out the door and to the gym right away.

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>>41776507
>tfw endomorph

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>>41776507
I'll start !

>pic related
> mesomorph master race
>I have 7 kgs of body fat to lose first, and about 15 kgs of lean mass to put on next. First I'll shed the fat in approx 3 months (I have given myself this summer to do it), then I will be able to join a gym and start lifting. From there it should take me about 33 months of 0.5 pounds of muscle gained per month (on the lowest side of the average a woman gains) to achieve that so I guess it'll take me roughly 2 years and 9 months of constant progress to do so. I give myself 3 years and 6 months to do it.
I am okay with this.

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>>41776536
Grass is always greener, dude. I'm an ectomorph and when I look at the calves/forearms of you endos I feel like a fucking girl scout. It sucks knowing that no matter how hard I work out, I will never have 9 inch wrists.

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>>41776520
>>41776536

same...

(although its nice having very big chest/shoulder area)

somatypes are bullshit you gullible idiots

>>41776600
There's way too much pseudoscience in these threads.

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>>41776536
dude I am a grill >>41776594 and I love endomorph men, they look so burly and strong and manly when they are strongfat or builtfat. Even better looking than those skinny ottermode guys. I swear you'll cater to the fetish of a lot of girls if you lift and take care of yourself!
>pic related hhhnnng

Redpill me on ab workouts when you're fat and cutting lads

>>41776269
I'm assuming you've got a female street shitter doing the cooking so go into the kitchen and ask her for the recipes she uses (if she does) or to measure out the ingredients she uses next time she cooks. Should be pretty easy to figure it out from there.

>>41776600
>>41776610

jesus are you dumb? we know it's all labels and based on a theory not proven effective, it's just a way to R E P R E S E N T ourselves within a framework that is visually projectible to others so they can relate or perceive where we're coming from. Not claiming there is an actual genetic difference between the types.

>>41775854
>ham
>high fat meat
its like you dont want to make it.

>>41776640
t. demisexual foxkin

>>41776371
That looks nasty desu

>>41775981
if you dont have enough protein you'll be losing both fat and muscle resulting in auschwitz mode.

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>>41776616
I'm also bald. Still interested?
Yeah that's what I thought.

>>41776678
>implying I have muscle

>>41776025
i went from 245 lb's to 164 from december to now.
I do 30 minutes cardio everyday except tuesday and friday (the days i lift)
Tuesday and friday i do full body resistance training.
The cardio days should be your recovery days imo

>>41775981
enjoy having loose skin after losing all that fat

you gotta eat your protein

>>41775722
ate a shitload of walnuts today and didn't write them up.

>>41776402
It's hard dude. I've made a ton of desserts for my fat family recently and they'll eat some and then leave the rest for me cause they're grazers. Gonna start chucking the shit into the trash instead of the fridge I guess.

>Realize people have gym days dedicated to one single muscle group, legs, or cardio
>Been working out my entire body everytime I've gone to the gym

I can't even imagine splitting up all the lifting and cardio I do into other days of the week. I just.. work every part of my body everyday I go to the gym.

>>41776697
>lost the same in the same time without cardio
heeh

>>41776682
yeah so what? strong bald men are sexy too and a fetish for some girls...You just have to be confident, which you'll eventually be when you reach your goal I promise. You gotta stop taking the memes here on what girls like too seriously, being bald is not hard. I went bald when I turned 18 because I wanted to have a coming of age type of rebirth and I'm a girl. It wasn't bad, as matter of fact everyone told me I looked good. Anyway, I wouldn't leave my boyfriend if he were balding, or already bald, or when he'll go bald.
/blogpost

>>41775722
ate 500 grams of pasta today. 500. 1500 pasta alone, plus coindments. plus little mcdonalds. I hate myself boys.

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>>41776507
Goal is top (obviously)
>30-40 lbs to go, probably 3 months
>tfw probably not gonna make it this summer
>literally haven't been this weight since middle or elementary school
>have no idea how I'll look

Idk how long it'll take but I also want to put on a base layer of muscle after.

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>tfw the only long-haired guy that goes to my gym

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>>41776682
I'm sorry, are you implying bald men are incapable of being sexy? Jason Statham is a big bunch of sexy and he is visibly balding.

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>>41776507
>lose 10 more lbs
>go through multiple bulk/cut cycles (atleast 3 years of work)
>get tan
>stop going to great clips and get my hair cut by a real person
i have the genetics because my family has multiple body builders in it and i have big shoulders etc.
but i definetly havent put any work or effort into it at all my in my life, you lied anon, this just depresses me how far out i am

>>41776742
you'll make it eventually even if you are not summer ready, Anonette. Just think of it as prepping so next summer you'll be in optimal shape! Your goal is admirable, I wish I had the body type to go that skinny, but I am a womanlet and looked like a little boy when I was really skinny. So I am going for the muscular strongwoman look instead.

>>41776451
coinbase.com

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>>41775677
As a fatty is training to failure a good thing to do? I've noticed that after 3 weeks I'm not getting doms anymore even though I'm doing progressive overload. When I first started it used to feel like I had sharp as fuck daggers stabbing me nonstop for two days straight but now nothing. Will doing a set to failure at the end until I can't even lift the bar by itself anymore a good idea or will it just kill my gains?

>weight not dropping
>bf% is
not that I'm complaining, I just don't get why it's happening
I don't lift or do cardio

>>41776778
think about it Anon, what's three years of commitment to something you really need and want? Haven't you spend like 8 hours a day in school since a little boy up to adulthood, so what's a couple hours a week of working out and meal prepping? Plus I want to stress that it'll get easier as you go along, it'll become routine at some point. Just put on a little effort at a time consolidating those healthy habits and in no time you'll be there. What's there to lose? really nothing, but everything to gain from it.

HOW IMPORTANT ARE AB WORKOUTS WHEN YOUR STOMACH IS STILL FAT AND YOU'RE LIFTING WHILE CUTTING

THE STICKY SAYS AB WORKOUTS DONT MATTER AT ALL, AND ITS ALL ABOUT LOSING BODY FAT AND YOUR ABS WILL SHOW

IS THIS TRUE???????

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>>41775722
I ate a 250g packet of sliced turkey just now and two slices of small toast with too much butter.
I'll still be barely under my calorie deficit, but I should not have done that.

>>41775722
I ate about 12 cookies and didnt record them in myfitnesspal.....

>>41776842
No that's fucking stupid. You're abs, obliques, and serratus are all muscles and just like all muscle groups if you don't put stress on them they won't grow.

>>41776834
you're right anon, no choice but to power through and keep going, thank you.

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I have to lose "just" 25 lbs but man am I failing hard at this.

If I try eating better (salads with calorie counting) I end up craving something more delicious and fuck my diet up.

If I try not eating at all (water fasting) I manage to do that for like 3 days then I get fucked in the ass by the hunger and stomach and do a super binge of shit

I understand that the problem is motivation, how can I really force myself to do this shit?

What weight did you start at?
Who is the fattest shitbag in this thread?
I started at 380lb.

How big of a problem is eating at a much lower calorie deficit than recommended? I eat until i'm satisfied, but most of the time that ends up being really low.

>>41776922
My highest weight is 240 lbs

welp, she said it
>how much are you eating a day?
>um.. today? this yoghurt puts me at 1100
>that's not enough, you need to eat more
>I want to lose this belly
>you don't have a belly, you've lost enough weight
meanwhile she's eating chocolate rice cakes
second time she's said I should stop, why?

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>2015
>Used to look pretty good senpai

>>41775722

I just got done with my 12th nightshift and forgive me father for I have sinned.

I binged on a big ass sucuk pizza, chili cheese nuggets with potatoe wedges and sour cream. Flushed that down with a whole ben and jerrys.

never gonna make it r...right guys?

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>>41775722
Fat-her forgive me for I have sinned. i spent my Friday night amongst the heathen romans.

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>>41777004
Never gonna make it. I'm sorry, son.

>>41776924

The keto + caloric deficit depression hits hard.

>>41776978
>why
crabs in a bucket, my nigga. people who aren't making progress hate those who are, because it makes them feel like shit. and especially with women, they won't want to risk you upgrading or leaving her before she has a replacement lined up

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>>41776978
she as in your girlfriend, or your mom ?

if it's your girlfriend and she's overweight, I guarantee you that it's out of personal insecurity, rather than health concern.
My boyfriend used to say the same thing to me, until we talked about it and I proved to him I knew what I was doing and then he admitted he was afraid I'd leave him for a fit guy, and that was why he didn't want me to go to the gym, and also was afraid I would ask him to come with me because he was afraid he'd make a fool of himself in front of others trained guys...
I just reassured him and now he supports me.
Couple weeks later, he says he was buying some weights and setting up a home gym, and asks me for help making him a meal plan.
there is hope, if you can work it out together.

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>>41775722
i dindu nuffin wrong father! i swear on mary's fatass!

mmm

>>41776884
start cutting at a lower deficit to deal with the hunger pangs and cravings better
give yourself frequent, but in-calorie-allotment, "treats"
you can have ice cream on a cut and still lose weight, just don't fuck up all your numbers for it
over time, taper off the sweet shit (or whatever your personal poison is) and get to a point where you're at a proper deficit and eating clean
cold turkey doesn't work with food because evolution wants you eating the most calorie dense, sweetest, foofooest shit there is

>>41776536
>>41776616
endomorphs can def become thicc easily.

>>41776978
Some women feel inferior when their partners are more successful

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>>41775722
eye
8
bred

>>41776536
the bodytypes are momscience
sure, everybody has their own set of genes, but nutrition and routine will change anyone's physique with enough time
never give up never surrender
do not go gentle out of that good cut
rage rage against the growing of the gut

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>>41775722
i bought icecream and a mocha chocolate bar today . the plan is to eat one square a week of the bar and one spoon a day of the cream

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TONIGHT'S THE NIGHT LADS
Gonna try running for the first time in over a year. The last time I did this I was 25-35 pounds heavier, I don't remember exactly. Shin splints have always been my weakness when it comes to running, so I'm hoping that weighing less and having done mad reverse calf raises for dem tibialis anterior gainz will protect me.

>>41776781
Thanks brah, I got the hourglass figure, but I've been fat since childhood so I've never really been able to use it. My mom's body shape is a rectangle but she looks great since she got into bodybuilding, so I'm sure you'll look great too.

>>41775722
I lost 40lb during my water fast that I broke early (19 out of 30 days) and in the one day of re-feeding since I've regained almost 5lb. I assume most of it is water since all I ate was a lemon-water mixture and a salad with no dressing.

>>41775722
I ate 1 ounce of cheese as my first "meal" before gym (to take my multi and caffeine)

Had a diarrhea moment when I got to the gym.

Grocery shopped for about an hour, got lots of mediterranean ingredients to make falafel sometime this week :D

Had 2 lindor truffles because sister kept begging me to bring her chocolate (FUCKING 150 CALORIES FOR 2 TRUFFLES)

Had a mini "healthy" bag of popcorn for 100 calories

Had a hearty supper of meat sauce and like, 6 train shaped pasta pieces

Total calories for the day came out to about 660. I confess that I kind of like eating small amounts of my favorite shit than forcing larger amounts of "healthy" food down my gullet. It wasn't really helping me anyway.

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>this is what I consider a cheat day now
And dinner will be within the deficit. Am I... am I going to make it?

How much weight loss will 2 days of fasting get me? Keep in mind I've been dieting for 2 months now. I'm almost to my goal though and getting impatient.

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>>41776507
Mesomorph here.

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>>41776876
You will be punished for this better start praying

>>41777537
stats ? weight, height, bf% if possible.

>>41777394
>Had 2 lindor truffles because sister kept begging me to bring her chocolate
stop feeding goblins

>>41777537
0.7kg~

>>41777525
>51g protein
>a bunch of shit that doesnt even taste that great
yeah, you'll make it to the gates of aushwitz before your legs give out you stupid faggot

>>41777610
On a cheat day though? I was just pretty happy that my definition of cheating fell within my deficit now.

>>41777561

5'11 205lbs and roughly 25% BF

>>41776210
RRRREEEEEEEEEEEEE THEY TOLD ME IT WAS A MEMESCAM. WHY DID THE ((NEWS)) HAVE TO SAY SHIT

>>41777723
expect approx 0.450g of loss per day.

fat fucks

>>41775760
>>41775899
Does a one day fast mean not eating for 24 hours, so like eating at noon one day, and then waiting for noon the other day, or eating on Wednesday, not eating on Thursday, and then eating again on Friday?

>>41777826
hows things lad?

>>41775722
Ate at maintenance this weekend, instead of keeping on with 23:1 IF. It's so much harder to keep motivated when I don't exercise.

>>41775722
5 years ago I weighed 72kg and could bench 90kg x 5 and deadlift 170kg x 5

5 years later I'm 81kg and I struggled with 120kg deadlift.

Hold me.

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cabbage and cilantro and avocado and hot sause and stuff

Had a good run lads, nice and sweaty now. My wind is awful but at least my shins didn't feel like they were about to crack in two.

is 16:8 a meme or will you really burn fat efficiently with it?

>>41777892
not eating for 24 hours. not an actual day, but actual 24 hours. dont think of fasting in terms of mon. tues but in numbers spent eating and not.

Redpill me on water fasting

>>41777966
You will lose weight very quickly but will put just about all of it right back on when you stop.

>>41777979
Might as well give it a try anyway since i got nothing else to do in the summer

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>>41777983
get on keto for a week or two first
also google it and read some shit
and watch rhonda patricks interview of ray cronise

>>41778031
>rhonda patricks interview of ray cronise
https://www.youtube.com/watch?v=uNzZod_d18A

>>41778031
I already know about keto and PSMF, im just asking about water fasting because i want to try it out

>>41777983
Just do calorie-in calorie-out and build good habits. Water fasting is not sustainable and getting used to a good calorie deficit is great for future progress.

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I know it's unlikely to gain any strength while cutting, but is strength loss common? I've been doing somewhat worse in my lifts ever since I started cutting in earnest but I havent gone enough times to determine if there was actual loss of strength or if they were just bad days.

>>41776251
jesus you're fat

>>41776394
stop being a panzy and tough it out. or ride a bike

should i count bcaa's as calories? im not sure what to make of them

>>41776445
Very nice, that's very similar to me actually. I'm 5'11 and started at 240 and I'm 200 now. How long did it take you to get down to 175? Also do you have before and after pics?

>>41778192
>in /fat/
>wow ur fat
pure genius

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>Female video game streamers all have BFs that are skinny twigs without an ounce of muscle on them

>>41778275
326lbs is too fat for this board. he needs a hospital

>>41778280
No shit
Gamers are either skinny skeletons or greasy fatsos
If you think they are choosing chris chan, think again
Muscle chads stay with fit women and cardio bunnies, not starionary gamer sluts who live of pizzas and beta orbiters money

I'm eating more than I usually do
it's still well under my BMR, but I don't like that I'm getting complacent
need to do something to shake up the routine

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When is it time to stop cutting?
15% bodyfat here....
5'3" manlet

I'm apparently the same weight I was 5 years ago now, but looking at old pictures I'm nowhere near as slim or tight
I have a few stretch marks now, and the loose skin that comes with it, but still an awful lot of fat

I don't get it, there's no was I had more muscle back then, I was a NEET at the time and lost weight crash dieting

>>41778298
>>41778298

I've seen fatter people than me but thanks for your bright insight friendo.

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Just made cake batter (eggs, sugar, flour, butter, some milk, vanilla) and drank it all

>>41778416
Where is this?

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97 days then until my fattiversary

>>41778280
they also work as glorified camwhores for a living

>>41778221
Are you seriously taking enough bcaas for it to matter?

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>>41776821
Doms goes away after you start to lift consistently. Doing a set to failure means stopping when your form starts to deteriorate not until you fatigue your muscle until it becomes unusable and yes it would help with gains.

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6'2" 205lbs
BMI calc says im at 17% which can't be right.

How much do I need to cut and for how long to have a decent belly?

Everyone should lift. There is literally no reason not to. That doesn't mean you have to do a strength based program, 3x5 etc. there are other types of lifting out there, for conditioning, endurance etc.

>>41778723
it pains me not to be spot on in my calorie estimates

>>41778794
You autism will not improve your weightloss

>>41778794
don't bother being so precise. I know that in the USA at least that companies are allowed to be as far as 20% off in their calorie estimations on nutrition labels so you can never be fully accurate

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>>41778744
I see what about a drop set, or is that the same thing?

>>41775781
No you won't over train, definitely switch to this your other routine Is giving your muscles way too much rest

>>41775854
Eat chicken

>>41775722
I ate 200 cal of strawberries this morning and then binged on ~2000 cal of chips, salsa, beef fajita, and sugary drink for lunch. Haven't eaten anything since then. That was 8 hours ago, and it's now late at night. I can't fall asleep since I overate. I'm getting what I deserve.

day 20 of PSMF, went from 85kg to 76kg and saved so much money

>>41778987
Height and how long were you on it for?

>>41779018
5'7, 6 weeks untill I do a maintenance week and reassess

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>cheat week started last monday
>slept through the whole day today
>its tuesday now
>have to start it over it again

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I wanna fast but I have 0 energy at college by the time it's 11:30 am. I just wanna be in the 100s

>>41778987
I have seen PSMF talked about but what exactly do you do?

What is your daily diet?

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>>41779129
>cheat week

>>41779129
it's a hard knock life

>>41779299
my daily diet is 750g chicken breast, I also lift 4-6 days a week

>>41779129
I feel you man
I tried to eat an entire pan of flapjack today but I just couldn't
maybe tomorrow

>>41778693
dude...

>>41776251
No, that can't all be water weight, well done dude!

>sleep 10-12 hours every day
>1 hour travel to and from work (motorbike)
>3 hours work (wiping tables and sweeping)
>8-10 hours sat at my computer playing games
should I put that down as 'sedentary'?

>just ate a box of cheese its

giving up carbs is so hard
i am week willed
kill me

>>41779387
you should put the down as semi-comatose

>>41779418
then I don't want any more shit for going off BMR instead of TDEE then

>>41775722
Went 5 days of clean eating and following my 600 calorie deficit diet, as well as "no-fap".
3 days ago, I failed hard and regressed into my degenerate ways.
I ended up fapping at least 7 times that day.
[spoiler]At least I now know how powerful a prostate massage can feel. [/spoiler]

I hope back on track tomorrow.

>went to the doctor today
>expected to get some form of "You need to lose weight"
>she doesn't mention it right away so I ask her how bad my situation is
>Oh, you're not overweight. Your BMI is 25. You weight 180lbs
My peak was around 210-215.
Feels good, I was expecting to still be around 190lbs.
I still feel too fat for my frame and my actual bodyfat is probably higher than it should be, but I suppose I'm making some alright progress. I'll probably be in decent condition before the end of this year, it's a little exciting.

>>41779552
the only time I ever had a medical was when I had an op earlier this year
I was overweight at the time so that was disappointing
might track that nurse down and tell her I'm normal now

>>41775827
Sorry if offended you mate, keep consuming your lunchables, you'll make it eventually

>>41779601
not even going to try?
c'mon mate, what is 'fake food'?
I won't make fun, I just want to know

>Be on keto
>finish first 3 sets of the first machine perfectly
>go to the next one
>rip energy have to reduce weight

Anyone else suffering from this? what do?

>>41779629
carbs

>>41775722
There was ice cream at work and there will be ice cream at work all week this week. I ate two of the little individual cups today. Then I went to Taco Bell with a friend for lunch. I only ordered a taco salad though, nothing else, no drink.

I'm still at my limit for the day though, once I cap it off with some broccoli and a chicken breast.

hey guys. my dad goes to planet fitness and my sister is going to join him for a month too since she's got something she wants to get fit for.

they asked me if i wanted to go with them. i've never been inside a gym since the time where we did weightlifting in high school (i didn't really know what any of the machines did, or what to do, so i sat around with my friends the whole time)

what the fuck can i do in a gym? i feel like i'm gonna look like an idiot. i know that you're supposed to wipe off machines after using them. i'm basically a fat DYEL when it comes to my arms so i figure it'd be nice to work on them. how should i start?

tl;dr gym noob is going to planet fitness tomorrow and wants to build some semblance of muscle, especially upper body. what do

>>41779783
>Planet Fitness
>wants to build some semblance of muscle
bad news

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Pizza update and I still have almost a whole pizza (less 2 slices) in the fridge.

>>41779783
>i know that you're supposed to wipe off machines after using them.

"The Virgin Wipe"

>>41779799
At least he won't be alone.

>>41779792
yeah i know, i know

but there has to be something there that can help ME, surely? at least as a start? last time i remember lifting i was having a hard time benching a 45lb bar with nothing on it.

>>41779793
it's the tuna and the oj bro you gotta cut that shit out

>>41779801
Just do a dumbell routine, do DB bench, DB OHP, Curls, Rows, Squats

try deadlifting if they have a barbell place for it

>>41779807
I knew it.

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>keep losing weight by doing nothing
>can even eat normally, just avoiding trashfood

this is way too easy, it's not even challenging enough so I can feel good about myself

>>41779793
How the hell is 0.7 of a pizza 3272 calories.
That's insane.

>>41775722

Had a burger and fries at the movies on Friday, and then a dozen wings later that day.

>injured
>can't work out
>weight is stalling
i can't take it

>>41776025

I go to the gym during my work week (3 for lifts, 2 for cardio), and take the weekends off.

What kind of lifting do you guys do? I was doing SS but i'm thinking about calling it quits until I hit my goal weight, feels pointless because i can't progress anymore on how many calories im eating.

>pale as fuck
>think i got lucky and that I have no stretch marks
>get bruised
>tfw my hip is actually covered in them

Anyone have experience with T 3 for cutting?

>>41779966
how do you go months without looking at your hips?

>>41780129
I didn't look at my body for fucking years while I was fat.

By the time I looked they were white and blended pretty well with my skin color, I guess.

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>>41780065
I used it to cut for 2.5 years. Here's my progress picture

>>41780129
not him but before I lost weight I'd never seen my backside
now I can see it it's bitter sweet
loose skin, stretch marks, looks like I'm melting
but it's cool seeing my muscles and tendons and shit underneath

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I can't do this anymore /FAT/

does toasting bread add calories?

>>41779947
I'm a week and a half into SS from basically never lifting before. I'm making literal 0 gains which is real frustrating given how garbage my starting numbers are, but for now I'm just focusing on my form. Once I'm happy with my form if I'm still not progressing I'm just going to swap it out for extra biking.
Oh I'm at a 1000 cal deficit btw.

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>>41780178

>>41780169
we all have bad days lad
you can't fail as long as you keep trying

>>41780200
I can't keep trying. Been trying for 5 years now. Haven't got anywhere. Every damn time I get onto the scale it's the same fucking number. Doesn't matter if I eat like shit or starve myself, doesn't matter if I exercise every day of if I stay in bed for a week. It's always the fucking same.

>>41780178
No, it just burns the calories away.

That's why you should also always boil the calories away when you eat chocolate or other delicious food.

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A while ago I realized something that could apply to you guys as well. People generally have a need to feel good, but the way they go about doing it varies. The more food you shove down your throat, the less you need other ways to reach that threshold level to satisfy your requirement of feeling good. The more I exercise and do productive things, the less desire I have to cover that basic demand with food or other stimuli such as the internet.
It's pretty obvious, but being aware of the urges that drive you to follow your impulses can be hard to control. That's one of the reasons people fail on a cut, they feel miserable because they don't get a sufficient endorphin/dopamine rush to cover their basic need. It's quite ingenious that the body uses pleasure to ensure you do things that make life enjoyable but that often leads to overeating, as it's one of the easiest ways to feel good.
Same goes for fapping or using the internet as stimuli. If you reduce one of those pleasurable things, then you really need something else to do, otherwise you get bored quickly.

>>41780178
no, but adding butter and jam does

>>41780212
What do you weigh, how much do you eat?

If you track your calories, stay under your goal and do it for more than a day then you will lose weight. You are not some medical anomaly that defies physics.

>>41780236
>If you track your calories, stay under your goal and do it for more than a day then you will lose weight.
I know how math works, yet after a month nothing has changed.

156.5lbs

IF and eat less than 1000 cal. But giving that up and just going to eat what ever the fuck I want now.

>>41780250
How much water are you drinking?
>enough
Are you tracking it?
>n.no..
Then how do you know?

>>41780250
get a kitchen scale, because you clearly suck at estimating

>>41780269
>50g of chicken
>20g of mixed veg
Pretty sure that adds up to less than 1k cals

>>41780265
All I drink is water, minimum 3L a day.

>>41780250
>You are not some medical anomaly that defies physics.

Sorry to say you are not calculation things right. Are you by any chance biologically female? Might explain the error in your math.

>>41780289
do I have to fucking photograph every meal I eat to prove it to you people?

>>41780288
50g of chicken is like two chicken nuggests. An average breast is between 300-400 grams. The idea that you think that adds up to anywhere near 1k calories shows how poor of a judge you are.

>>41780288
Either you're lying, your scale is broken, you're clinically retarded, you're the only being in the universe that defies the laws of thermodynamics or simply fishing for some sweet (you)s

Just count your calories accurately, keep them under your TDEE , keep it up for a while and you will lose weight.

>>41780312
I said LESS than 1000 cals.

>>41780313
I'm well under my TDEE.

>>41780300
yes, that would be nice. So we can laugh at you when you tell us how much you think you are eating.

>>41780322
No shit it is less, it is closer to 100calories than a 1k. So are you telling us that is all you ate for a month and you didn't lose any weight?

>>41780337
correct. only eating once or twice a day (lunch/dinner) sometimes going 24 hours between meals. (never more though, even if I wasn't hungry I'd force myself to eat at the 24hr mark)

>>41775677
Admittedly, I did really bad today. We hosted a party for the championship and I ate a ton. Mostly bad crap like chips.

The worst part is that I am still hungry. I keep looking toward the kitchen thinking "maybe I have a few more Oreos and milk."

Not good brehs. I've got leg day tomorrow with a cute and I don't know what I'm going to do.

Wanna start keto but I have too much food that will spoil
doesn't help that I keep buying more
I just like the shopping experience, for ages I'd hurry down the food isles before anyone saw another fatty salavating

https://www.youtube.com/watch?v=Rqi91tNS2yI

make way losers

>>41780397
keto is a mene

>>41780411
been listening to this on repeat all morning

>>41780416
I know
I just want to try it to see what happens
not expecting anything more than on a normal calorie deficit

Does anyone else here have bullimia? I need any tips on how to stop myself from going to eat food. Whenever it pops up in my head, all I can think of is food like I am an animal.

>>41780426
I think about food non-stop
I don't 'purge' though, it's unpleasant and I'd rather just not eat

>>41780212
1. eat at a deficit and count calories
2. exercise and lift
3. Picture yourself in your goal body and save that in your mind (what keeps me motivated) and know that you're gonna make it if you do the above

>>41780441
Have you controlled yourself yet or did you give up?

>>41780470
10 months and 140lbs down
still on my mind, but it's kinda like static now
I know I'm not going to go mental and devour a cheesecake

>>41780484
So then what did you do man, how do you stop yourself from eating?

>>41780484
Damn, what have you been doing for diet/exercise?

>>41777979
Body doesn't work like that. Eat right after you're done and that is it.

>>41780488
I don't know. I just wrestle with my own head over what I want in the moment.
Sometimes it means debating with myself over whether to order takeout or not from 4pm to until the store closes. That's a crappy night.

We're all different, this is what works for me.

>>41780492
what do I eat?
mainly frozen meat in a wrap with veg or soup
still a slave to the instant meal, I just don't enjoy cooking
I don't exercise, my job keeps me active enough

>>41775722

Lost 25kg and was feeling good about dieting, then lost basically all my savings and had to live off ramen and rice/beans for a while. Gained all the weight back. I'm such a shit.

I cannot lay off energy drinks. In fact my taste is so undisciplined I can't drink tap water only bottled water which costs a great deal of money. Caffiene addiction isn't great either but I've been able to cut off soda and beer.

Any filter bros willing to share successful methods?

>>41776025
I lift on Mondays, Wednesdays and Fridays. Tuesdays and Thursdays is for core and abs and I do my bike rides on Saturdays and Sundays.

>>41780588
How did you do it? I used to be a fat fuck, got fired and lost 25kg while I had to live off ramen and rice.

>>41778416
wow they're so cute

>>41778693
this has to be a joke........... right?

>>41775722
Ate two slices of birthday cake. In fairness it was for two birthdays in my family that are on the same day. Only thin slices but still.

>>41776014
Same man, my stomach hangs and it's so ugly.

I thought my legs might be the same at the top, but it's just my legs are so hairy that when the fat gathers it makes it look a giant fold. So weird.

Still looking 10x better than a year ago though.

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>>41777076
REPENT

>32" waist @6'1
have I made it yet?

Anyone here fully recovered fatty to /fit/? How bad is the loose skin once you're sub-12% body fat and ripped to fuck?

Will I feel better about the loose belly pooch once I cut another 2-4%?

>>41775722
I had 3 small cinnamon crackers.
Last week I only lost 1kg since I had carbs

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Please recommend me an ab workout/routine for a starter that still has a fat belly.

I've been lifting and doing a lot of cardio for months but have completely been ignoring the abs. My abs are too out of shape to do that Athlean shit, pls help

Should I be worried about loose skin?

I've lost 60 pounds since January going from 240 to 180 and as I approach my goal weight I'm a little worried I won't look that good having lost all that weight.

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>>41776507
Right

>>41781159
You can't target fat to burn but if you want to train abdomen do abdomen exercises, google them

>>41778111
I'm on a cut (on IF). The days when I feel like I have no strength whatsoever are usually when I have eaten too little or had too little carbs.

how much weight do i start with on compound lifts?

I just want to publically commit to /fat/ that I will only eat 1000kcal or less today.

I just need to remember that I am in control, that all this is my choice.

>>41781455
god speed

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>>41781455
It's always rough at first.

It gets easier. Every day it gets a little easier. But you gotta do it every day. That's the hard part.

>just gone noon
>800kcal already
never gonna make it

>>41780421
>to try it to see what happens

No energy, bloating, constipation, insomnia, cravings, relapse.

>>41781595
will include it in my report
for science

my tailbone sticks out so much
it's actually painful to sit for long

>>41780658
Google "Alex Jones filter" and prepare to make it. It's the only thing that could curb my La Croix addiction.

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Before 294...

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>>41781658
After 216.4 as of this morning

this isn't really /fat/ related but when I am in the middle of saying a lie I run out of words and breath for some seconds, why is this happening and how do I stop it? I don't find lying to be morally wrong because my end goal is right but this shitty running out of breath might make me look like I am lying

>>41781661
Good job dude. Are you like 6 foot 6?

got a bacon quiche for 74p
shall enjoy that tomorrow

>>41781633
Honestly this

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I posted a couple days ago about breaking the arm-rest on my chair, well the manufacturer answered and said that they will send a replacement free of charge. This is great news, saves me about 120$.

My upper body is so pathetically weak
I feel like I don't even have a starting block to move on from
and I'm too ashamed to look up literal babby tier exercises

>>41781683
Nah 6ft flat. Fuck id look even better with 6 more inchs

A few days ago, a gym member (older guy like 60s) who I see every week came up to me and said he's noticing that I'm losing weight. Feels good famalam.

>>41776025
Weekends
I go in early during the week for an hour and a half and crank out as much lifting and cardio. I take the weekend to recover since my gym opens late those days.

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I finally hit 90kg /fat/. I fucking did it

>>41777933
The point of IF is "lol you can't possibly eat all your day's calories in one sitting, putting it in a window that small will promise weight loss" and to stop you from nursing a family (of one) size bag of crisps after work.

Anyone here use hydroxycut? It's great tbqhfamlads

>>41778416
>they're all over 30

>>41776884

High fat low carb.

You'll never be hungry.

>>41781811
*drinks hagendaz + olive oil smoothie*
what say ye now?

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Have you taken your Alpha Brain and eaten your jalapeños /fat/?

>>41776146
wait this isn't good? I was going to have a 2 egg omelet, bacon, hash browns and bread

>>41781902
ran out and never bought any more
I just drop some hot sauce on whatever

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>>41777931
Good jobo

>>41781902
go home, Rogan

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>>41778762
probably 190 niggaroo, it aint far off

>>41782024
Thanks bud! It was a fairly short run, I'm guessing maybe 800 meters over 5 minutes, but it was a nice way to cap off 30-40 minutes of brisk walking. Lord knows I'm paying for it this morning though, my legs are on fire from such a short run even. Gotta do it again on Wednesday!

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>>41776884
natty?

Is crying or feeling miserable impede on my test or gains? I'm using every fiber of my being to not breakdown but I don't think I can hold it in.

>>41779869
Each slice is about 800 calories

>>41782181
>>41782181
>>41782181
new

>>41782093
no. get it out of your system. don't dwell on it for too long tho.

>>41779793
eat big to get big c'mon