/fat/ - Friday Night Depression edition

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CONFESS

>Calisthenics earlier
>Managed to do sets of 5 pull ups
>Walked dog for an hour
>Walked to and from work (bout 30 mins each way)
>Spend all day on feet, moving boxes, lifting stuff.
>My core, shoulders, legs and biceps burn nicely
>Ate my 1660 calories.

Is this what it feels to start making it?

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>>42063661
I feel like a huge piece of shit /fat/ and a big disappointment to everyone.

Last July I was 330. Since then I got down to 260 and had a winter goal for 230, ultimately I want to be 180.

Then June came along.

My sister graduated, took time off from the gym to travel. Nieces and nephews had birthdays every week, ate a bit too much. Got a summer cold, took off gym time. Last week had wisdom teeth pulled, didn't go to the gym and ate stupid calorie dense shit like ice cream.

Last I weighed it was 270. Ten pound difference and I won't hit that winter goal. I've been feeling shitty enough that I feel like I should quit altogether but I actually like going to the gym and that other aspect has been depressing me (as in not going and having a daily routine).

I fucked up and I hate myself.

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>stopping trying to lose weight so I have something to blame as to why im a khv at 25.
complicated feel.

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>>42063661
I'm a recovering fatass. I was at around 180 (6'0") and I decided to try SS which made me think I had carte blanche to gomad and so I "dirty bulked" all the way to 220 inside of a month.

Now I'm a fatass again and I want to keep getting stronger but I also need to cut. Goddammit why.

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>>42063661
Got down to 117 lbs, but back up to 122

I hate myself

>>42063703
You failed. Your options are to learn from your mistake or to allow it to blow up in your face and turn into fully fledged depression.

What lessons can you learn from this? Be aware that major disruptions to schedule are a danger sign for you and you have to be doubly cautious to ensure you are doing the right thing.

The most important thing is to get back on the horse right away. You are a fatty for the rest of your life no matter your weight. If you nourish the demon that lives inside you it will gladly take over your life again and you'll be back to 330 before you know it. You can do better anon.

>>42063734
shit anon, I just got down to 117 lbs yesterday.
What's your goal weight, if that wasn't it?
It's not over, it's just a minor setback.

>>42063703
>setting goals and thinking meeting them by a certain time is more important than just constantly making progress

not

gonna

make it

>>42063703
Don't quit. You can do this but heres the thing.

Don't eat the shit. If they have a birthday? Ok, eat a healthy meal before and refuse to eat any junk.

If they invite you out for a beer? Don't go. Jump back on the horse; ban the shitty food from your lifestyle and start filling up on high fiber foods. You can do this, if you quit now then you will never be happy. The only way out of the hole you're in is to climb out yourself.

Don't let peer pressure force you to eat cake though Anon; if you go to a part or out for a meal with family then pick the healthy option. Theres ALWAYS something otherwise; I know the feeling.

>>42063752
Goal weight is 112, I'm 5'2"

>>42063703
listen up, you're in this shit for the long haul. we live in a decadent society that will shamelessly drag you back to your old ways. don't give up because you failed yourself once. take this as an opportunity to self-reflect and improve yourself. getting from 330-270 takes legitimate dedication, and it's respectable even if /fit/ would berate you for it.

keep grinding anon, i promise you're gonna make it if you keep focused on the long-term - you're in this for health and longevity, not to be rail thin tomorrow. i believe in you

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Going to the pub for a friend's birthday tomorrow. I know for a fact we're gonna get plastered so not drinking isn't an option.

What's a /fat/izen's alcoholic beverage of choice?

>>42063802
depending on where I am and what's available a decent scotch neat or jack + coke zero

>>42063789
you're literally so close, it's 10 pounds away.
I know how hard it gets the further you go down, but just give it more time per proportion of weight lost since you must be shedding on a much lower deficit now.
Right now my goal is 110, but I think for the purpose of getting a good base to bulk on I might go down to 100.
Stay strong, you're almost there.

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>>42063827
thanks anon, I promise I'm not crying

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>>42063802
Order a vodka soda first off. Time your last gulp to when none of your friends are finished. Rush off to go order another one; come back with a diet Sprite. Repeat until the ruse is up.

@apple

>211.5

Posted at the end of the old thread but not sure if you saw it since it was toward the end.

>>42063802

Don't drink faggot. It kills gains, and makes your liver work overtime. The workload is in fact too much for the liver, so it just deposits the calories as fat on your liver.

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>>42063861
don't cry now, unless it's tears of joy for still finding hope in the hardest of times!
You're just in one of those trials and tribulations montage where they show the main character at their deepest despair, sad and miserable, before they break through it and rebuild a stronger, better self. You'll look back on what you've achieved, and how it was all worth it when you're there!

>>42063814
Brown spirits was what I was thinking so yeah maybe.

>>42063882
But they'll call me a faggot and slap my belly.

>>42063903
It also kills the pain. I've not had a real drink in months so this is long overdue.

>Finished a 3 day fast for first time
>Wasnt hungry today but wanted to experiment and eat something I usually crave so I got a 5pc chicken meal from Popeyes
>Ate a lot slower and the food didnt taste as good as I remember, and I feel like shit.


So with this knowledge I feel I can do my planned 3 week water fast, as I know the food wont be worth it when I get temporary cravings.


I felt like I had to labor through the meal and couldnt stuff it in my face like I could a week ago the last time I had the same thing. I think I might make it.

I NEED to lose 20 lbs for my job before August (currently 240 at 5'10") so water fasting is my only option

What are some good accessories for SS. I'm ready to start lifting regularly and I want a good overall body workout plan. I wanna be shredded when I get to my goal weight. Not skinny fat. And I want to spend as much time in the gym as possible doing a variety of lifts. SS seems boring and like it would on take 20 minutes.

>>42064001
I'm not going to advise you accessories as this is really subjective to which groups you want to work on, isolate and the such, but I can give you the next best thing which is knowledge on what to focus on from an anatomical level, so you can better decide what to work on.

>Start with Frederic Delavier's Strenght Training Anatomy (also has a version of the book For Women).

Then focus on mobility to improve your lifts :
>Becoming A Supple Leopard (2nd Edition)

Third, but most importantly something that people think is accessory, but is actually vital to good progress is stretching :
>Delavier's Stretching Anatomy

If you want to really get in touch with your flexibility next, try :
Yoga Anatomy (2nd Edition) Leslie Kaminoff

Once you've covered all those bases, ie mobility, stretching, flexibility, you should know enough to be able to target the muscles that need work, and exactly what to do, as well as how to do it.

I have some lifting books too (other than SS) that I need to read before I can give you a definite positive recommendation.

>>42064097
Addendum, if you want the anatomical breakdown on a series of exercises (that you can apply as accessories after careful selection), I'd suggest checking out :

>Frederic Delavier's Strenght Training Anatomy, The Workout

I managed to jog a half mile today without stopping. It isn't far but after not being able to jog 1/4th a mile when i started it's way better. I feel great after doing it too.

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I've been in love with 2 people in my life. One of them is my best friend and we had sex on Tuesday out of nowhere, we just started making out and we fucked. It was bomb.

The other blocked me on all forms of social media and then last night hit me up at 2 am trying to make conversation. Life is weird and I'm in a good place.

I'm not upset it is just weird how both interactions that had a 1% chance of happening, happened within 2 days.

How fat can you not be before girls don't find you completely disgusting?

>>42063988
Make sure you're getting your sodium, potassium and magnesium. You will feel a lot better and you won't go into cardiac arrest. Godspeed anon.

>>42064179
Yeah I will just take a multivitamin and drink a couple cups of water w/ salt daily

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>>42064151
Good for you. Small milestones lead to bigger ones. Jog 3/4 of a mile next week, in 3 or 4 weeks you should be jogging a mile. Keep at it.

>>42063988
and have a batch of bone broth ready in case you feel like you could faint, lose consciousness and be in real danger.

>>42063988
>need to lose 20lbs in a month
>"water fasting is my only option"
>literally described eating fast food chicken

You're a fucking idiot and you're going to fail

>>42063988
>I NEED to lose 20lbs due my job before August

For what possible reason?

>>42064151
>I feel great after doing it too

That's good. You're gonna make it.

>>42064161
Nice blog!

>>42063988
>I NEED to lose 20 lbs for my job before August
Curious what your job is..

>>42064197
Make sure the multivitamin has all of the electrolytes you need. Don't want to read about anon starving himself into cardiac arrest.

>>42064212
>>42064210

There's only 2 jobs that care about your weight:
Model (LOL not a chance)

Military and he's trying to ship out to boot. 230 is the max before auto fail for 5'10 so I'm going with that

>>42063640
began at 200lbs even roughly
down to 148. Calculators put me between 15-17% BF. Almost there bros. Might just make it after all. Going to start Yohimbine and fasted cardio soon.

>>42064200
Yeah I have been watching Dr. Fung's shit on YouTube and I feel like I can take it now after my 3 day experiment and "relapse" test

Oh if anyone cares about in depth sports nutritional science, I'd advise to check out :

> Advanced Sports Nutrition, by Dan Benardot
>John Ivy and Robert Portman's Nutrient Timing

>>42064205
I only ate one meal in the past 4 days and it was only to verify that it would not be worth it to break my fast.

>>42064210
Military

>mfw it's so easy to forget
>easy to forget tips, tricks and rules
>easy to forget why you're doing it
>easy to forget you're still a fat fuck after a week of good progress and you don't deserve a treat

Fuck my life.

The only thing I'm proud of is my muscle mass, because I weight lift when I eat and feel bad afterwards. Doesn't change the fact I'm still a fat bastard though.

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>It's been weeks since I had something to complain about
>Life is good
>Life is really good
>Keep moving lads, keep striving and you will reach your goals
>Find new goals while you're at it
We will all make it

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>>42064258
but you did break your fast dummy

>>42064268
Is it for a PRT or just to get into boot

>>42064274
Yes, he never said he didn't. You seemed to think him deliberately breaking his fast was actually him caving in, when he feels it confirmed for him that he can continue fasting.

Its dumb, but it isn't the same thing.

I have this sugary aftertaste in the back of my mouth.

It's making me crave food.

I gotta go cold turkey on this shit man. It's horrible.

>>42063988
>I NEED to lose 20 lbs for my job before August
never gonna make it

you will fail. why not try something more failure-proof?

>>42064273
one of my new goals is to get back into reading more. I used to be a pretty avid reader, I'd finish a book in a couple hours...
I'm going to also hit two birds with one stone, by reading a collection of books I have downloaded on the topics of mental health (like psychotherapy toolkits to deal with my medication induced anxiety, stress relieving techniques, rewiring the mind with neuroscience findings), self-help (themes of success, positive mindset, productivity and effectiveness, being organized), as well as fitness and physical health books. Then there's the literature I might check out after I am done doing some productive reading, just to relax.
So I've put enough work into getting a decent ebook library now for the summer, and my goal is to have read 2/3 of those by the end of september.

>>42063668
no this is what the rest of the planet does you piece of shit

>>42064279
PRT

>>42063734
are you 4'5"? if not eat

>>42064274
I know. I just did a test run and a test "relapse" to see how my body would react. If I didn't know a cheat wasn't worth it I would be tempted to do it during my water fast and fuck it all up

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Have been eating a little more 1 day of this week

>>42064367
>be fat as fuck
>start doing a healthy and normal level of activity

sounds like making it to me

>>42064295
No.

"In the past 4 days I ate only 1 meal"

Implies he had been fasting for 4 days. If you eat something you are no longer fasting, your motivation doesn't matter, once you eat the fast is over.


If I want to stay awake for 5 days, but on day 3 I take a nap, just to verify I can do without sleep. Did I stay awake for a full 5 days? No.

>>42064384
I need to look like a kpop star, you don't understand

>>42064176
i'm getting at least a little bit of female attention at 215 6'0"

>>42064399
Did you not see the OP where he said he fasted for 3 days?

Both statements are accurate. He never claimed to be fasting for 4 days, dude, just that in the past 4 days he's only had the one.

>>42064399
What's so hard to understand about doing a dry run of a fast when you don't know how your body will react to your first extended one?

>>42064377
I failed 2 of mine and got kicked out for being fat.
Still an honorable though and got 60% disabled

>>42064406
I'm 6'1 206

>no you're not, this is all in your head

>>42064426
Damn that sucks. Like I said I really need to lose this weight so I at least have a chance

>>42063734
>>42063789
>>42063752
>>42063827
>>42063861
>>42063915


are you guys larping as womans

>>42064446
>Damn that sucks
Not really. I fell into meme depression and had long stopped giving a shit about my health the last 1.5 years I was in. I knew it was coming and I didn't really care about staying in anymore.

It all worked out though. Got an honorable so GI bill, 60% disabled so money for life as well as >free healthcare, and now I don't want to kill myself anymore so I actually care about my body

>>42063755
I like this.

>>42064432
i got my dick sucked for the first time in 5 years back off nigga

>>42064415
Precisely. Because his one meal broke his fast which stopped him at day 3 of the fast.

>>42064424
Is logic difficult for you? If you stop doing something, then it is simply over. If you eat, you are done fasting. If you wake up, you are done sleeping.

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I skipped the gym Thursday to go to a festival and felt bad about it.

Friday night was a big, expensive party I didn't want to attend, so I went to the gym instead.
Lifted and did about an hour of cardio, then relaxed in the shower and bath.

It felt fantastic. This morning my friends told me the party sucked anyway, so I dodged a bullet.

>>42064587
2 separate fasts nigga

Was 75kg somewhere in 2014, now I'm 100kg. I eat like there's no tomorrow and never exercise.

Today I went to the gym for the first time in forever. I did cardio until I more or less hit my limit, which was 25mins on the elliptical. I'm a fat fuck, and I need to get better.

>>42064623
Good on you, but it's even more important to watch your calorie intake and start eating healthy macros.

Look at the OP to calculate your TDEE using sailrabbit.com, input how much you want to lose per week, and log all your food with myfitnesspal.

Good start bro.

>>42064591
Another /fit/fag in Japan? Where you at brother? And how do you deal with the fact that nearly all gyms are machine city here?

Used to be 125kg.
Now I'm at 77kg. I'm still overweight.

I still look at myself and I feel like I didn't change, AT ALL.
I put on the pants I used to wear back then and they simply fall to the ground, I put the clothes and they're enormous.
But I still feel like the same piece of trash.

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>>42063640
Been studying for the Bar for a whole month, and I've got another month to go.
It's been the hardest work I've ever done.
My life has felt even emptier than usual lately.
>tfw no gf
>tfw living far away from my friends and family, and no chance to go home, because studying all the time
>have to maintain constant discipline and constantly keep studying or else I might fail the Bar, and not become a lawyer, which is the goal I've been working towards my whole life and went into debt for.
>feel like I'm under constant crushing pressure
>tfw no gf
>feel like even if I do become a lawyer, will it even be worth it if I can't get a gf worth marrying to raise a family with.
>tfw no gf
>tfw no gf
>tfw no gf

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Been dropping weight

Decided to take a photo a few minutes ago, noticed my face is not only looking better, healthier but younger

I'm almost 30 and I look like I'm in my mid 20s
I might actually make it

H-hold me lads

>>42064676
I read somewhere that if you're fay during your formative years you will never ever get rid of the i'm fat mindset even if you become underweight. We're fucked for life brah, but at least we're healthier than we'd be if we were actually still fat.

>>42064604
exactly. boy u ignant

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>>42064667
Shizuoka city. It's awesome. How about you?

The gym I joined is like 9,000 a month, but it has one squat rack, bench, and Smith machine. Plus I'm only just starting to lift.

>>42064676
That means the problem isn't just the weight. Think about what else you don't like, and how to change it.

>>42064651
Thank you. I have used myfitnesspal before. I stopped because my phone was too shit and kept crashing.

I'm gonna start working on my diet, no more fast food and I'm gonna start cooking more and eating out less.
I'm done being this fat. I hate it.

>>42064717
I'm in Tokyo, still studying though and hoping I can find a decent job once I graduate. I don't dislike living here but it feels like everyone is on edge all the time, I'm guessing Shizuoka is a lot more chill. My gym ends up costing about the same, it's literally always crowded as hell and I hate it but I have no choice, no other decent gyms in my area.
What do you do? JET?

Getting ADHD meds next week.
Hope it helps losing weight. Went from 76 to 87kg. Pretty bummed.

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>>42064751
Yeah, I was too much of a pussy to study abroad. It took me years to work up the courage to apply to JET and my Japanese is still total shit, like tourist tier.

As I drop this weight I really should start studying, too.

What are you studying? How much do you have to lose? I started at 108kg, now I'm 92.3 on my way down to 60 (for starters, at least).

Been out at the races but I still need weigh ins from an obscene amount of you new people. Last update before tomorrow where the brackets are decided and a lot of you are looking to be out on your ass.

Get me them weights, fats.

@apple

s33kn2br3b0rn

Current weight
265

>>42064874
I replied in an earlier thread but in case you missed it

Annie 242.8

>>42064808
Doing business. I'm around 80kg at 175cm (5'9) at the moment and actually look good and thicc because I'm pretty muscular but I'm too fat for Japan and ideally would like to drop to around 70-72. My face looks really good below 70 (was 67 3 years ago) but I feel weak and pathetic at that weight so it's a dilemma.

is it true you can eat whatever as long as you stay under 1500 calories a day and you will still lose weight

>>42064948
Yes. Enjoy being unhealthy and having high bodyfat if you eat shitty food though

Visiting family for the weekend. I can see how I was so fat as a teenager now.
They're all fat and just constantly offering food and talking about food.

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>>42064948
Yes, you will technically lose weight by cutting calories, but how you want your body to look does depend on what you eat. Macronutrients play a factor as well. A pound of Muscle and a pound of fat both weigh the same (a pound). Muscles are more dense, smaller and compact. Fat is big and blubbery.

High Fat and High Carbs with little protein while on a caloric deficit = Skinny fat mode

High Protein and either a combination of Lower Carbs or Lower Fat while on a caloric deficit = Ripped Juicy Muscle Toned Body

>>42065036
I know this feel, whenever my family comes into town the discussion is always "where are we going to eat" and "what are we gonna cook together" its almost disgusting now that I think on it

>>42064948
Yes, but if you are eating shit it'll be tough. Watching your nutrients and eating food that is good for you will actually fill you up and help your body.

The important take away, I think, is that eating something bad will not ruin your progress automatically. If you are dying for a candy bar, go for it, but record it for the day and only do it once in a long while.

I have 4 grams of chocolate a few times a week, and a cheat meal once a month. But I never go over my TDEE, and I've lost 1.5 to 2 pounds a week consistently since I began.

Should I include ab work in my PPL routine even if I still have a sizeable gut? If so, I should probably include it in leg or pull, huh?

>>42065088
yes, and every day

>second reason for losing weight after bettering myself is for my waifu

anyone else?

>>42065094

Obviously it won't produce anything that looks good until I get lower BF%, right? But it helps strengthen my core in a way other workouts won't right?

>>42065137
I just want the nightmares to go away

>>42065142
>it won't produce anything that looks good until I get lower BF%, right?
one of the biggest things with fatties, especially with huge guts, is the tendency to let their gut "go". after years of gorging and forward pull, intraabdominal tension is lost to a degree in some people. regular ab work can keep the core strong and balanced, while helping reinforce good posture. you may not see abs, but you would likely look better if you improve your posture and can control your gut without having to suck it in.
also, doing extra ab work is almost mandatory if you want to avoid back pain in the long run. gotta keep a safe spine n shit

I can't get fat and never have been what is it like? It must be exciting going from really overfat to skinny/fit. How do young people even get fat? It seems impossible.

>>42064948
true, but only to an extent. You still need to hit your protein targets for muscle sparing purposes while on a deficit. Fail to do that, and you're going to lose muscle mass as well and will still look like shit and carrying too much bodyfat. If your goal is to drop bodyfat, you need to spare muscle.

If you can hit your protein target, and still have caloric "room" for whatever treat you'd like, then it will fit. This approach is called an IIFYM, or If It Fits Your Macros, approach. It is generally not recommended if your calories are that low, for a couple of reasons.

1. Insulin spikes, and perpetuating a situation where you are desensitized to Insulin (and therefor require more and more Insulin to achieve the necessary effect), are not good long term.
2. Perpetuates bad habits, when you should really be taking this time to restructure how you eat and what you eat in order to achieve lasting results.
3. Calorically dense foods will take up an inordinately large amount of your daily allotment and will result in you feeling hungry and like shit at some point in the day.
4. You risk overconsuming on one macro, at the expense of another. Lack of healthy fat will crash your hormone levels, lack of carbohydrate generally feels like shit unless you're used to Keto and have gone past the initial Keto wall

So as I said a few threads ago, I had an interview today.

I had a day to plan and basically ate very little and like no salt per advice here.

On the bright side my clothes fit.

Turns out this low salt was very bad for walking up a few hills in full suit in hot weather. I still feel extremely weak 11hrs later.

So thanks guys you almost made me pass out.

help me im retarded and started PSMF again, it already ended in me binging twice and killing the progress I made twice. what do? give me a calorie numberI should hit as a 5'7 175 male training 5 days a week, PSMF will end with me binging again

>>42065062

Is the protein goal on myfitnesspal premium enough to not be skinnyfat? Currently wants me to be at 75 grams on a 1500 caloric limit

>>42065191
2000 calories, 150g of protein or more. drop calories by 100 a month

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>>42065172
Live in the southern US and discover the joys of endless refills, fried chicken (fried everything), and delicious home cooking

Its nice to lose weight but I would trade it all to be a skinny fag my whole life. I cant even imagine the things ive missed out on because of my weight

>>42065196
this is not really hard. I hit 150grams everyday on 1600 calories.

2 whole eggs
3 egg whites
protein shake
over 50g protein

lunch
protein bar
protein shake
45g protein

usually chicken breast or lean turkey
a vegetable medley
cottage cheese or yogurt
over 50g

>>42065207
Hey it's me again you should just stop eating so much. Then again I can eat a whole pizza and I wake up with a flat stomach...

>>42065191
>PSMF
Advice here from a legitimate thin guy that grew up fat; I'm a fighter so I regularly have to change my diet to get lean as fuck.

Listen to me and do what I say; this is what works.

Stop doing stupid meme shit. Eat 1800-2000 calories a day and 3 some cardio 3 or 4 days a week.

Get 100grams of protein a day; spend the rest of your calories on vegetables such as carrots, peas, green beans, broccoli. No potatoes.

Eat a high fiber diet; the high fiber will fill you due to being able to eat huge meals. 600 calories of rice and chicken isn't very much; 600 calories of vegetables and chicken is a HUGE portion.

Cut out bread, cut out alcohol, cut out sweets.

Take it SLOW. Weight loss is a slow process and it's a life style change; it's not a diet. If you need to put in will power then you're setting yourself up for a binge due to the stress and pressure; just eat at a decent deficit such as 1800 calories and lose 1 - 2lbs a week max.

I'm slimming down for another fight at the minute, I eat 2000 - 2200calories a day and do HIIT cardio for an hour at a time 4 days a week. I just had dinner which was a tin of stewed steak (450calories 60grams protein) and a bunch of mixed veg (200 calories worth). I'm stuffed now and it was a nice tasty meal. I woudn't usually go for tinned shit but I'm on a nightshift.

Take it slow and don't do stupid diets that make you suffer. Crash diets don't work; anyone that tells you they do is probably still fat themselves.

>>42065240
Really? No fucking shit I think I figured that out

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>FOOD FOOD,EAT,EAT
>CINNAMON ROLLS FROM FOOD 4 LESS
>CHINESE FOOD
>EAT BREAD
>RICE,EAT RICE
>ICE CREAM
> STEAK
>YOU'RE BELOW YOUR TDEE BUT EAT MORE
>YOU HIT YOUR CALORIE INTAKE BUT EAT

I've lost a shit ton of weight an look like a new man. I've been on no fap for 2 months and eating straight clean the entire time. I'm getting severe cravings, no cheat days during this time either. The cravings have come back with a vengeance. 1700 calories for me isn't cutting it I guess. I'm fucking hungry, after the gym I must have a shake but it doesn't help. water doesn't help anymore, I drink almost 2 gallons a day. Mom and my brother keeps buying fried chicken and pizzas but i keep on pushing and it fucking sucks but I keep on going because i'm going to make it

>>42065245
thanks, I am getting to understand this finally, the weight loss is fast on PSMF but after that I just end up in a binge. Not surprisingly the best progress I had was when eating 2000 calories and training well. I am just going to do what you say and take it slower.

>>42065207
Stop being a pig then

Need your help boys
>sleep cycle is fucked, go to gym on thursday, sleep at 8am, wake up at 8pm friday
>wake up sore as fuck, still awake now at 04:30 saturday, gym opens in 4 hours, thinking of staying up, going, trying to stay awake as long as possible to reset sleep

Should I go to the gym when I'm this sore and tired or go the next day/sleep, will it do me any damage?

>>42065255
You are going to make it!

>>42065277
drop weight in half and do long pause reps. won't be nearly as taxing, and may work as active recovery. get some food and caffeine in you, but not a whole lot. the key is regular intake of caffeine to maintain a degree of alertness without spiking your hr too much.
take 20 min power naps as needed, and take melatonin before you want to sleep for realz

>>42065255
this is your body sending you signals to rebound. Your body does not want to drop bodyfat, it wants to recover what was lost. Just realize that you're on the right track. The cravings go away eventually.

>>42065264
It's gotta be sustainable weight loss; and it's gotta be a method you can stick to.

The problem is that people diet hard; and then when they come off the diet they put weight back on because they don't know how to eat properly.

Find your method which keeps you satisfied and full; for me it's a high fiber diet. I don't really eat bread often and I don't eat rice or pasta; if I do eat bread then it's wholemeal.

A typical meal for me at home would be a large Salmon salad with tomatoes, leafy greens, cucumber etc all on the same plate. A nice big portion washed down by water which seriously helps you feel full.


Or a tin of stewed steak or minced beef with a load of peas or mixed vegetables. I use starchy carbs like peas for my carbohydrate intake. I find bread doesn't fill me for long; where as fiber expands in the stomach and stops your blood sugar spiking or crashing.

I experimented where I ate a shit load of vegetables for meals for a few days with some low calorie gravy for taste; it filled me but it was boring as fuck and not sustainable. But I learned from that just how important fiber is.

If I were to eat 1000calories of peas I'd be stuffed; 1000 calories of rice would fill me for an hour or two sure but it wouldn't be the same. 1000 calories of garden peas is a HUGE meal and I really like the taste of garden peas; not that I'd eat a plain meal of garden peas but you get my drift when I talk about satiety.

>>42065294

I was going to use machines today instead of free weights, would dropping the weight by half still apply? I'm eating fine and I drink tea regularly. Does melatonin actually work?

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>>42063640
Tfw gf of 5 years cooked so much made me phat, then she cheated on me for 4 months i found out and then she left me. Why even live? I have lost 15kg since she left but im dead inside.

>>42065326
>would dropping the weight by half still apply?
yes. the idea is to work the muscle through a full range of motion under a controllable, submaximal load.
>Does melatonin actually work?
there is some scientific research to suggest it does, if i recall, and i can personally attest to it helping me feel a desire to sleep. results may vary, please be careful.

creatine just makes you hold water correct?

>>42065368
helps increasing intramuscular water after prolonged usage, yes.

>>42065368
Creatine allows your muscles to utilize ATP more effectively. That is, to make better use of energy. It allows you to go harder, and push your muscles furthur in intensity before failure.

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>>42065338
>3d women

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the cravings won't stop lads,water does nothing !

>>42065305
the thing is that on PSMF I wasn't hungry, I even trained 6 days a week but when I had refeeds I just lost it, I did 3 weeks of PSMF with no refeeds and the refeed broke my head, one day turned into three and then into a week of eating like shit.

I feel like I am addicted to losing weight that fast and fat but I know in the end it ends up b ad fuck Im getting that bulimia thing where they binge and purge, I have to learn proper eating

>>42065399
I had the same problem, drink low calorie kool-aid like the mix in packs helped me

>>42065399
For what? Food in general because you are on a water fast? Eat something, eating 2 is dumb.

For garbage? Eat a little, stay in your TDEE and see if that holds you off for a week or two.

This shit is only difficult if you make it difficult.

new day, clean slate

>>42065277
if you do it all the time yes it will hurt you, but if you don't do it often you will be fine

>>42065391
Indeed, she took lots of money from me while cheating.

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>tfw looking forward to my morning oats
>300 calories,per 80g dried

who would have guessed that I would acquire the taste of oatz cooked in water flavored with cinnamon

>>42065399
do not eat the garbage
>>42065414
We all know you cant just have 1 bite of cheesecake and 1 chip its better to go through the pain

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What happens after you make it? Is that it?

>>42065405
>I have to learn proper eating

Literally eat meat, fish, eggs and vegetables/salad and don't eat anything classed as junk food or full of sugar.

it's that easy Anon.


Breakfast? Porridge, or eggs on wholemeal toast, or fish and vegetables.

Dinner? Meat or fish and vegetables.


etc

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>>42065423

>>42065338
Stop being a sad cunt. She was a dirty whore and you're better off without her; plenty more bitches out there who would actually appreciate you rather than cheat on your mentally weak ass.

Lose weight. Get fit. Get a hobby. Meet grill with similar interests and go from there.

>>42065436
have you ever heard of many plates theory, anon?
as a man, the key to success is having many different plates spinning at the same time. even if one falls, there are many others left standing, and when one plate sits still you focus on a more at risk plate in order to set it right.
>if you stall in one area of life, bring your attention to a different but similarly important task.
>you'll inevitably slack off a bit, but having fitness as an enjoyable hobby for a few years, while you maintain 90% of max gainz, will let you focus more intensely on other areas of interest. you won't burn out on lifting from forcing yourself to go 100% all the time, so it's a good idea for those planning for the long haul

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>>42065433

When I started this journey I asked if /fat/ thought I could have one square of a chocolate bar a few times a week as a treat, or would it fuck me up. The general consensus was that I'd try and fail miserably.

It's been three months and I'm down 32 lbs. It works for me specifically because I know just bearing through the cravings wouldn't, I don't deny myself things but I force myself to be responsible.

I get why people say "don't eat x" but if this is going to be a real, sustainable lifestyle change, will you really go the rest of your life that way? I think my strategy is viable long term.

>>42065485
Not OP but I've never heard of this; that being said it's what I do and it works for me. I've had girls come and go over the last 5 years and I've not been too bothered because I still had a life to fall back on whenever they left. People who get a girlfriend and suddenly stop all their hobbies/sports/friends are setting themselves for disaster. I have a girlfriend but I balance her with boxing and my social life; never build your life around a person because if she goes it'll all crumble.

>>42065495
people here can't operate in grey areas

you're either succeeding or failing,Either eating clean or eating dirty.
And if you even smell some kind of junk food then you're 100% going to buckle and eat an entire bath tub of ice cream because they think you're just as weak as them.

don't listen to anybody here
including me

What are the best sources of fat lads
I need something cheap and at least pallatable

>>42065470
Im just afraid i will have loose skin now.

What are some good, tasty snacks that I could have when losing weight?
I simply do not have the willpower to never have any snacks.

>>42065705
eggs, boy

>>42065743
if you like sweets, special k pastry crisps are 100 calories for a pack of 2 bars and they're really good. a lot like pop tarts but tastier and more light and crispy.

pickles are low cal and very tasty.

>>42063734
I weigh 3x your weight lol. Get in my belly!

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I've gradually cut my calorie deficit down the last month and a half

>2800 is my TDEE
>eating 2400 first few weeks
>then 2200 for 2 weeks
>im eating at 2000 now
>but lately i've been eating at about 1700
>i am afraid to eat more than 600 calories at once now

this is ok right?

water

snacks mean less calories in meals for me so drinking water to feel full kinda helps

>>42063661

>did my cardio, walking up the 11 flights of stairs at work, and back down.
>Walk to 6 floor office. so 17 flights in total.
>Do 35 push ups, 30 squats, 30 seconds of that sitting without a chair and your back against the wall thing.
>have Little Caesars as only meal of the day, and tons of water.
>Probably clocking in at ~3000 calories

So, I mean, I'm under maintenance, and I did do exercise today...

>>42065723
You might. It's better than being fat, and you can mitigate it by losing weight slowly and building muscle. Remember, often "loose skin" is actually excess fat clinging to skin, making it look saggy and shitty.

>>42065743
Beef jerkey, peanuts/pecans/walnuts, vegetables, cheese or peanut butter if you are careful about it. I also like pickles, if you are into that.

>>42065798
Considering you are losing weight, probably. If you start refusing to ever eat out, eat something you don't know the calories/macros of, or begin to purge then it's a problem.

Snacks are my problem. Every time I'm on a diet for too long I end up eating empty calories and never realizing how many calories I'm actually eating everyday. I'm thinking about doing something different this time and want some opinions on that. this is what I'm planing:

- no snacks
- no drinking calories
- fruits for breakfast
- lean protein + salad for one of the main meals
- "cheat meal"

I think it would be easier to avoid having snacks if I knew that everyday I could eat something like a tasty pasta or a big mac if I wanted (just an example that everyone will get, I dont want mc donalds everyday) and still keep the total calories of that day around 1500~1700. I'm not counting on exercising but I'll set a goal that If I want to go out drinking I'll have to "pay" that earlier with at least 4 days of exercising. What you guys think?

>>42065866

I've lost 20 pounds in 34 days.

- Breakfast is nothing
- Lunch is meat+vegetables at 11:00, other half at 2:00
- No drinking calories
- Snacks highly encouraged every 2-3 hours
- Lean protein and vegetables (salad or otherwise) for dinner
- Cheat meal once per month

Depends how bad you want results. I don't like wasting my time.

>regular chicken ~190kcal per 100g
>chicken nuggets 210kcal per 100g

yeah, i'll keep eating my nuggies

Being skinny (or at least skinnier than you were) seems to bring out the maternal instinct in a lot of women.
They just want to bake you a pie.

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>>42065903
>I've lost 20 pounds in 34 days.
>2000kcal deficit every day

are you starving yourself or are you just really fucking fat

>>42065951
Yes

>>42065866
It's worth trying. As you get used to it try to remove the cheat meal, or scale it down.

If it doesn't work so well, don't give up, just change your approach.

Alright, time to attend to business as my Saturday is booked solid...

TOURNAMENT MATCH-UPS HAVE BEEN DECIDED! 3 brackets were left empty as neither competitor showed up, so we have a 'Second Chance' Bracket Again. This means that people who lost their match-up but had the highest % of weight loss earns a place back. These people are...

Fishbreh at .99%
Analfag at .87%
Annie at .82%

Yes. You three get a second chance in the tournament through sheer luck and pain in my asses not bothering to participate despite joining just days ago. That means, going into next week, you better be on point because your competition sure as shit is.

Next week showdowns are as follows -
Adam vs. Pet
Apple vs. BIG CUM
HellsChef vs. AmbrosiaMaple
Enema vs. Curiee
s33kn2br3b0rn vs. Diesel
Glitch vs. Fishbreh
Kunf vs. somefatguy
CrushCrush vs. JDM
Analfag vs. Annie
nope vs. Oz

As for the main contest, our % Lost Winner was -
Kaz
Pet
Oz
Pounds Lost Winner -
Kaz
Pet
Curiee

Kaz has, as you all know, officially ascended to godhood and has thus vacated his slot. Hell of a note to go out on, so much love to Kaz. We also had a staggering amount of new people fail to check-in again and thus they are immortalized in our hall of shame because fuck them sincerely.

I'll be opening up the forum for new joins once I'm free tomorrow. Keep in mind you won't be in the July tournament but if you're actually active you're set for August.

Congratulations to our winners, of course, and I'll see you all tomorrow. Happy cutting, /fat/ties.

>>42065903
my problem with that is that after a while I get used to having snacks every 2-3 hours and if I'm somewhere where I dont have my healthy snacks I end up eating something that I shouldnt.
I usually dont eat anything for breakfast too, but I think that eating fruits might help with candy cravings.

great weight loss btw!

>>42065980
thanks for the support! I plan on removing the cheat meal later on, but I think that having that rn would help me to avoid snacking

>>42065990
Damn, man. I'm surprised at myself.

On the same day I joined the contest, I happened to join a gym and I had just started keto. I'm sure that was the reason for the boost, but I'll do my best.

I was a bit skeptical of the contest /tournament at first, but it's a good reminder to stay on track. Thanks for putting the work in, Apple.

PS: I'm on this thread daily right now, but I'll only use a name when it's contest related.

>>42064691
i got there bro, you can too
studying for the bar is so worth it in the end

My rapid weight loss has given me gallstones. I've had several attacks this week and went to the er earlier.

Should I get my gallbladder removed? These attacks are extremely painful, but I don't know how my weight loss will be affected by the removal of my gallbladder.

How much fruit is too much fruit? I'm worried about sugar.
Can anyone give me an example of how much you guys are usually eating a day?

1500 cal diet here

>>42066114
2-3 pieces of fruit is fine. meaning like a banana, an apple and something like a couple of berries. count your calories.

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Anyone else use Garmin?
I know /fat/ has a Fitbit group, but mine just died so ordered an upgrade. If there's a group or some users, let me know so I can add you guys.


>>42066100
Those are questions for a doctor. Someone here might be able to give you a partial answer, but have you seen a doctor and discussed the issue yet? Your longterm health is more important than the speed of your weight loss.

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>>42063755
I second this

>>42066131
don't garmin make GPSs?

>>42066163
Yeah, but they make a lot of activity trackers. Before Fitbit blew up, Garmin had some GPS watches and sport watches. I guess they ramped that shit up. This particular watch is a GPS runners watch. Runners, cyclists, and triathletes can track their distance and times with 'em.

Fitbit refused to replace my unit which clearly has a manufacturers defect, so I'll definitely be recommending their competitors now. There are probably more then you'd think.

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>>42063640
>247lbs
>been walking in the woods
>walked down to the river which is a half mile away.
>didn't bring water
>felt like I was gonna die on the way back home

>>42066114
Be smart about your fruits. Kiwis, Mangos, Granny Smith Apples, and blueberries are your best fruits. Low in sugar/carbs, filling and delicious.

how much is too much cardio? can i walk around all day or will my knees die
>234 pounds

>>42066248
wear and tear is inevitable
'too much' is more than anyone is capable of

>>42066248
I'm a little bigger than you >>42066199
it hurts a little but it's not to bad but it's mainly since I sat in my chair and didn't move for a year and half and gained 50+ pounds during that time.

>>42066248
Walking won't do any damage, man.

But serious walkers do set limits. Marathon walkers have training schedules that include low mileage days, for example.

>eating handfuls of cereal during the day
luckily I measure each bowl so I know how much loose cereal i've eaten
not looking forward to tallying it up, but it needs to be done

>>42066199
Are you short? I'm somewhere near 240 at 6'1" myself and walked for 5km every morning and evening for three days now without any suffering. Shins kinda hurt though.

>>42066267
I'm 5 10 but like 6ft with my boots

>>42066275
also I didn't take a break when I went for a walk.

>>42066248
you'll be fine buddy i'm 220 and i play high level ddr + use treadmills a lot and my legs have just gotten stronger to compensate

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Sup /fat/.

Busted a meth fueled all nighter last night. Haven't slept in well over 24 hours. Re-dosed twice at work which worked wonders on my apetite or lack there of.

Forced myself to eat some dinner my mom made. Then decided on going to the gym. Tweak work out sessions are something else. I felt really focused and motivated to get through my work out. I kept getting godly tingles around my entire body. 10/10 would reccomend.

Have work early on Saturday so I picked up some Xanax bars to crash out and wake up feeling refreshed tomorrow. Also hung out with some buds, and had an extremely relaxing cruise around my city.

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>tfw just got home after gym + 8 hour shift and I don't even feel hungry

Is starvation mode going to meme me into gaining weight or am I alright?

>>42065705
Eggs, meat, avocado, nuts

is diet soda the key? i can get rid of cravings by drinking pepsi max

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>>42066547
There is a strong attitude towards getting rid of anything that's not water, black coffee or tea on /fit/

I like to drink zero sugar iced tea specifically pic related. It fits my macros and calms my cravings for sugar so fuck it. Yes it's a crutch but I'm also eating substantially less than my maintenance goal weight. When the time comes I will find a sustainable and healthy way to scratch that itch and get rid of the crutch but it helps for now

Jormungand here. Been sick and busy lately, honestly don't think I've made any progress in what feels like months. Think it's about time for me to give up. Lowest I reached on the scale was 69kg but I felt fatter than ever before.

>>42063661
I don't want to go to the gym today because I feel extremely fat, despite being under 91kgs twice in a row. But I'll go...

I went over maintenance today. The environment that led to the temptation is one I have to revisit tomorrow for work-related purposes. Instead of just ditching my diet altogether because of one bad day I'm gonna get right back on my feet. Won't make the same mistakes tomorrow.

>>42066100
how much weight did you lose in what amount of time

did you do a low-fat diet

>>42066547
ill have the occasional diet dr pepper. Just make sure you drink alot of water still

>>42066626
That's the spirit, fuck everything and never try! Too bad you wasted all that time with self improvement. Maybe you can be HAES now, that's way easier.

i fucked up /fat/

yesterday i ate 3600 calories over my TDEE

>not gonna make it

kill me

if I have sporadic urges to consume lots of high carb/sugar foods does it mean I'm cutting too hard?

or should I just suck it up and crack on

>>42063661
Even after being 400kj over for the day I indulged myself with a bag of popcorn and a bottle of beer. I was also supposed to exercise but didn't. Forgive me, father.

>>42063661
4 gigantic cookies for breakfast and a big glass of milk.

That's 1150 calories.

I always say the last time will be the last.

Gotta kick this shortbread addiction.

ive been lifting for 2 years now but still a bit chubby because I love to eat but I noticed that even so I look better than 90% of the guys outside? what is wrong with them and why is /fit/ making me think I am smaller than before I started despite this? I mean every guy outside is either a fat slob or a skeleton

>>42066876

fast

>>42067097
>I mean every guy outside is either a fat slob or a skeleton

I feel like the world is headed towards 3 main groups of people. The first group is the people who are fit, and they will rule the world. The second two are both people who don't really give a fuck about their health (or do give a fuck but are too lazy to work at becoming fit) and they either become fat slobs or they are they type who don't have the urge to eat and have trouble gaining weight and those are the skeletors.

>>42067128
2 days should fix it, r-right?

>>42067144

nah f a m, going to extremes is what got you into this mess, find the comfortable middle ground

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>go from 200 to 185 at 6'1
>look exactly the same
>despite doing Stronglifts for 5 months and getting much stronger

>>42067169
This fag again

How do I help it, I hate this and I want to go back to eating carbs so fucking bad.

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>>42063988
Almost done with my 3 week fast. Just be cautious when getting up quickly/swinging your head around.

>>42063988
gonna copy this post and substitute "water fast" for whatever the next /fit/ fad is

>>42067132
i dont know man I thought I had bad genetics and shit but the more I go out and see the way some people look I am starting to think I am special. I might be a bit autistic but its like I am in a videogame and the people around are randomised made NPC's with horrible appearances

>>42066876
fuck me how is that even possible did you eat a fuck load of kfc or something??

>>42067181
Have you been taking photos all along? I doubt there's been no change over 5 months. Post your before and after

I lost 25kgs before I noticed any kind of loss and that was only because I saw a photo. You don't notice physical changes because you look at yourself in a mirror every day and the changes are imperceptible on a day-to-day basis

>>42067182
>when getting up quickly
i sometimes feel light headed when i get up from sitting or lying down too quickly. what could that be? anything i can do to stop this shit from happening? i'm not water fasting or anything, i'm just cutting at a 700~ Cal deficit

>>42067244
I used to binge eat and yesterday after fasting a bit i went to town

>>42067268
He should flex his arms and notice the shoulders and traps. Even if you're still fat, those places will show improvement.

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>>42067268
Wanna bet nibba?

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>>42067334
and heres right now, the july pic was actually june 31st at 198, this is me rn at 185-187

>>42067323
Blood sugar dropping beneath normal levels/ electrolyte imbalances. Watch your alcohol and caffeine consumption and drink more water. It's pretty common when cutting (for me at least).

>>42065810

dont do the sitting against the wall thing, its extremly fuckign bad for the tendons and ligaments in your knees because your quads are not taking the weight, your knee joints are. much much better to do a plank or russsian twists with a 10 lb medicine ball in your hands

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Is it possible to get a relatively hot gf after dropping loads if weight? Will losing 200lb be inspiring to a girl even if my body is a flappy mess or should I get fatter and get a feeder gf and die young but not alone?

I can't shift from a deficit to maintenance.

It just feels like an excuse to eat more, which is counter-productive.
I know... gotta think long-term, but my brain just won't let me.

>>42067396
Asking a question like this means you don't know how to get a GF at all.

If you do, and she likes you, she'll be fine with loose skin. But not being fat isn't a magic rocket to pussy town.

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somebody please tell me what the fuck I'm doing wrong

waist is your gut right?
and hips is where your pants sit right?
and neck is your neck, right?

>>42067490
hips includes your ass at the widest part

>tfw 100g of fiber a day
good shit lads

>>42067326
Damn dude i'm sorry to hear it. Don't let this be the end of the road. I wouldn't recommend fasting or punishing yourself

Get back on the wagon and doing what you're supposed to. You know you can do better

>>42067490
>Height 186cm
>Be 175cm manlet

Feels bad man

I have been getting horrible headaches these past few days, what am I doing wrong? Not enough sugar? My MFP macros indicate I should be eating more sugar but I get all my carbs from vegetables and brown rice

I am 4 weeks into my loss and everything has been going fine other than some fatigue and these headaches

>>42066439
Starvation mode is a myth

>>42067490
Waist is at the bellybutton

>>42067607
I'm 165cm,if that makes you feel any better. But I also don't feel bad about being short, so maybe I'm better off.

>>42067615
You don't need more sugar, period.

Drink more water

>>42067323
same shit happens to me. I'm on 900 cals a day though, considering picking up electrolyte water. I don't want to spike my insulin so there's no taking in sugars. I'll try my luck with the electrolytes.

>>42064232
I believe you about the body fat but be careful with those calculators, better off using pictures

>>42067396
to be honest, anon, my boyfriend (who is overweight but kind of strong) was really self conscious about his stretch marks at first, because he used to be legit fat before and lost a bit of it. And it really doesn't disturb me...I think if he had loose skin too, it wouldn't bother me either, because the way I see it, I'm in love with the man within, and as a result I am attracted to everything he is, imperfections included.
I am in the "made it" - 20.3 BMI/ 24bf% - category by normie tier standards (but I want to keep pushing myself to at least 15%bf so I can start a nice long bulk to put on the muscle mass), so you could say I am a "hot" girl by my body, and I absolutely value the hard work and discipline of a man even if at the cost of "battle" scars. We're not perfect as humans, we can make mistakes and let ourselves go, but there's always getting back up after a fall.
Don't lose hope, anon, there's someone waiting for everyone.

I just threw out a whole bottle of fibre supplement gummies I bought today because I started feeling the urge to binge on them

How fucking sad is that?

I'm never gonna be normal

>>42067490
anon, these bf% calculators are bogus for some, and others are based on such various formula variations that it's impossible to really know which one is correct as the difference of results between them can reach to up to 5% (in my case, trying out multiple ones), which is critical at a certain rate.
The best advice I can give you is to get a caliper (from 60cents for basic one to 8dollars for a professional clinical grade one on aliexpress), and to take those measurements. Calipers have a higher rate of accuracy than tape measurements, as you have to account for disproportionate body parts (in my case I am a hiplet, but some other common disproportions flawing the calculations are bullneck, cannonball gut, wrist/necklet). Calipers work on adipose tissue under the skin, there's no miscalculating that if you're thorough in pinching at the right places, and make up for loose skin if you have some (pulling it away should work).
Also when something doesn't specify where the measurements should be in, ie "thigh" take it at the widest place of the area, except in case of the waist where the general designated non specified place is at the navel.

since starting my diet, ive been shitting less

am i not eating enough or what

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>>42067781
>put less into your body
>less comes out of your body
what isn't to understand.

If you are really concerned find and eat pic related

>ate mcdonalds for lunch every day this week
>lost weight

Not sure how to feel about this.

>>42067339
What are your lifting stats maaaaannnn?

>>42067837
indifferent...?

>>42063720
>40 pound dirty bulk in a month
What the fuck are you doing

>>42063661
Had a little too much rich food this week. I stayed under my calorie goal but was eating very dirty, lots of sugar and saturated fat. I feel like shit.

>>42064367
Spoken like a true wage slave bitter at anyone else having free time.

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bought some oats what can i do with them on a cut
> inb4 use google
all that showed up were women blogging about eating oat cookies with sugar.

>>42067837
>obeyed the laws of physics
>suprised magic didnt happen
Your weight isnt determined by what you eat, but how much. Eating healthier foods only becomes important when youre no longer a fat ass and need to worry about body composition.

>>42063802
Select 55s and straight rum/vodka.

>open pot of hot sauce
>lick the lid
MISTAKE

>>42065196
You have to know how to game that app, it has a few flaws out of the box but it has also been my greatest tool for weight loss. If you go to the Goals tab you can tune your macros, I suggest trading a few %s of carbs over to protein. See if you can stick to that, then see if you can comfortably, sustainably add more protein.

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>>42065245
>Stop doing stupid meme shit.
>No potatoes.

Recipes?

>>42065866
If you are a chronic snacker you might work that tendency into your diet. Actually alot of lifting programs suggest small protein snacks immediately following exercise. Just have healthy snacks like asparagus and fruit, hell even beef jerky (watch the sugar content tho.)

>>42066114
Always 1 piece of hand fruit in the morning. Usually some high fiber dried fruit as a snack later in the day (prunes, figs, etc.) And it's summer time so I've got a watermelon I've been trying to finish off since the 4th.

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>>42065426
>tfw morning oats

>>42066100
Be prepared to have diarrhea for the rest of your life if you get that thing cut out.

>>42067953
½ cup oats + 1 cup milk + one pinch of salt. Heat for a few minutes. This is the basic delicious oatmeal (some people use water instead of milk but I dislike it).

Enhance it by adding other items if you so wish. Various fruits and nuts, but don't go crazy. I'd recommend some cinnamon, banana, and vanilla essence. You can even put in an egg with stevia to get a French toast kinda feel.

Pair with black coffee and a protein shake to get the greatest goddamn start to your day.

>>42065426
Oats is goats lads

>>42067813
Careful with this weaponized fiber tho, drink plenty of water with it and don't go over 1/2 a cup a serving the first week.

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>>42068153
thanks cooked this up without milk. oats are very filling and 2 cups were too much, didn't finish them up. i kinda overdid it but whatever, might eat the rest after working out. eating once a day got me lean but my stomach is fucking tiny.

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Decide what I will eat for dinner tonight, /fat/.

>>42068278
Breaded chicken

>>42064676
Same feeling desu. I went from 3xl to medium. Still fat

>>42068367
>breaded anything
yucky

>had a dream where I was forced to consume 2000 calories of sweets
NO NO NO NO. Fatception

dnp's giving me carb cravings like a motherfucker
might not even lose any extra weight at this rate
>fyi, on the home stretch, 15lbs to go, just speeding it up

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Good morning everyone. I'm ready to begin again. Rate my meal plan for the day, please. I fell off the wagon last time due to lack of protein causing crazy cravings. I'm hoping to avoid that this time around.

Goal is 110lbs by the beginning of my masters program in September. I'm 120 now. This goal is most likely a bit unreasonable though for someone of my size.

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ate ice cream and jaffa cakes yesterday. An extra 1000 calories. Did a week of 1200 calories and somehow told myself i should reward myself

>>42068570
>110lbs
How fucking short are you

>>42068278
here's what I am planning for dinner tonight, for inspiration :

Entrée:
>Comté cheese and vegetable soup

Main course:
>Grilled chicken breast
>2 eggs roasted on top of bell pepper, red onions veggie roast
>dried Grison meat wrapped potatoes.

Dessert :
>Cottage cheese with ripe black cherries

Total :
>697 calories
>23g fat
>50g carbs
>70g protein

>>42068586
5'2"

I might have to go up to 1500 in order to preserve my workouts though. Running, biking and
>cardio barre.

>>42068570
hey anonette, your plan for today looks good, apart perhaps from the bagel, and sauces. What are your macros? Do you reach them with that plan?

I'm not sure 120 to 110 is achievable in september on that average caloric intake. Would have to check on losertown. It's going to be much harder to shed the last bits than it was getting here, so expect much much slower progress..

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>>42063640
Daily Diet
under 2k calories and cover my carb/protein/dairy/fruit/veg

gonna make it

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Well lads, I finally damaged my rotator cuff somehow and am probably going to have issues with it for the rest of my life. That's what I get for trying so hard to make my lifts go up at a caloric deficit.

>>42068648
uh pal, I think you're missing the important part here...the protein.
unless you're like a 5'4 130lbs girl, I don't see how 97g protein is enough.

>>42068637
It's a pretty even split, 33% of each. Is there an optimal ratio?

I was considering adding some fasting days as well, but it's become really hard at this point instead of just normal hunger it feels so much more desperate. It's bizarre.

>>42068674
it's not about how equally you split them, it's about meeting recommended nutritional health requirements on the most important macro and adjusting the others considering what you are trying to achieve.
so you're going to need to calculate bf% to get an estimate of lean body mass, and after that you're going to eat 1g of protein per lb of lean body mass.

I'm a 117lbs femanon, and I need 89g protein daily for reference. However, depending on body composition - you might need more or less than that.

>tfw cant drink coffee cause acid reflux

feels so bad man

>>42068651
I fixed mine with shoulder presses some how, just build it back up. I refuse to see doctors though

>>42063661
Went to a brewery and tried 0.3 pints of ale x3. Bought one to take home.

I-it's ok because it's a saturday right father?

>>42068674
>>42068703

cont...

>I was considering adding some fasting days as well, but it's become really hard at this point instead of just normal hunger it feels so much more desperate. It's bizarre.

I know what you mean. It's starting to get somewhat difficult at that range. As per fasting protocols, I'm going to share my personal experience with you.
I started practicing first IF with 18:6 for a couple weeks, then moved progressively towards 23:1 with OMAD, which is what I do now.
One thing about OMAD is you gotta be prepared to eat "large" quantities of food in one sitting, and I am not talking calorie dense food - because if you're gonna hit your protein macro with a TDEE around 1500, and aiming for a 600 cal deficit, so under 900 calories, you're gonna have to eat really lean, with very little space for nutritionally void foods.
What I am saying is eating 900 cals worth of eggs, cottage cheese, chicken breast, fish and some accessory veggies for fiber, IN ONE SITTING, isn't going to be easy. Protein is really filling.
However there are rewards as you can expect, from such a protocol. For starter only one insulin spike a day. Increased fat burning during fasted period. The possibility if mastered the skill to actually still hit a decent deficit at very low TDEE.

To give you an idea, on that protocol, I went from 120 to 117 in 12 days.

literally growing fat because i went to university and drank a shit tonne of beer

5'7 165lbs, 20-25% bf

help

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>>42068795
read the OP and the sticky faggot. The first step for you is to stop asking for 'help' and make a change by putting some work in.

>>42068781
That might be better for me than just diving right in, adding that transition phase. It'll also give me time to slowly move through the random stuff I have in my pantry.

>>42068795
stop doing that

>>42068795
>growing fat : present
>went...drank : past

so you're still growing fat because of something you drank the past? that doesn't make sense. If anything you're either still drinking, or still eating too much and that is why you are presently gaining weight.
Stop with the enabler narrative and fix your mentality on the way to weightloss while you're at it.

When do the endorphins from lifting and the pride of self accomplishment surpass the mental illness and the desire to not give in to the mundane struggles of life

i am happy that i am losing weight and getting strong but also still not happy because life still kinda sucks

>>42068933
It's never going to "get better" you have to make it better yourself

>>42068869
yeah, take your time increasing the number of time fasting progressively, in the end a good buffer period of about a month to adjust to fasting should be enough to get into something like OMAD.
Even on 16:8 to 23:1 I was getting decent results, albeit I was a bit heavier, thus the weight was shedding proportionally faster.

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>be 15 fat and 162cm
>tell mom i hate myself and how i still didn't hit puberty
>mom said i lose weight maybe i'll be able to grow taller
>mom says have positive thoughts and keep telling myself that i'll grow taller and lose weight
>be me walking through the streets chanting "i'll lose weight and grow taller" silently
>hit puberty at 16 and grow to 170 at age 20 but still fat and short for my age
>th-thanks mom
>look at myself now
>still want to grow taller and lose weight
>back to chanting

Can someone explain calories to a brainlet? Like if it says 100 kcal on the packaging, do I just count that or does it need to be converted into cal?

fat fucks

>>42069172
eat less than your TDEE to lose weight, your TDEE is the amount of calories you can eat to maintain your weight, eat less to lose weight and more to gain, count the calories you eat

I desperately want to be underweight
when I see that 18.4, i'll be happy

>>42069317
Yeah, but is kcal the same as cal or not?

>>42069371
http://lmgtfy.com/?q=is+kcal+the+same+as+cal+or+not%3F

Getting closer and closer to 110kg each day.
If I can get below that, I might just actually make it.
Down from 124kg.

i never understood why manlets were so upset until my hair started thinning

>>42065947
I am 5'6 55kg and you just explained to me what's happening throughout my whole life and it's not just girls, guys always try to be my older brother
Time to no more Mr nice guy and bulking

>>42068971
I'm 184cm at age 21 and still want to grow. If you only think about what you don't have, you will never be happy.

>>42069652
>I am 5'6 55kg
pic

>tfw eating 1 kg of broccoli seemed like a good idea
>tfw it was not

>>42070119
that's like 300 calories tops, but you'll be shitting out your intestines tomorrow, godspeed anon.

>>42070119
kek
>tfw reduced to eating something like half a kg of assorted veggies to get my daily fiber in
>tfw feel full after not even a fifth of it

How am I supposed to eat it all? I can't fucking do it. I already struggle to eat all my proteins.
I've gone from overweight to full stomach shrinking anorexic...

>>42063661
My July 4th week as shit. I had barely stayed under TDEE some days, and couldn't make it to the gym nearly as much as I should have.

I got a bottle of hydroxycut.

>>42070197
>hydroxycut

what do you even expect to accomplish

>>42070267
I'm on /fat/. I wanted to give it a try.
I count calories, stay under TDEE every day, and go to the gym 4/5 days a week.

>>42070300
I dunno. Trying a diet pill that has been reformulated a bunch of times because it keeps on giving people ulcers and shutting down livers does not seem like a good idea to me especially since it sounds like you are living properly anyway.

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> tfw store is out of broccoli

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>tfw gained 0.5 kg this week

REEEEEE. How? Fuck my life. Im not gonna make it

https://www.youtube.com/watch?v=APZCfmgzoS0

is it possible to do intermittent fasting with 1 meal a day? a meal high in fat and protein and low in carbohydrates? and would it be possible to mix it up with some 2 day fasts?

been doing intermittent fasting this past week. apart from my stomach grumbling during 'meal time' (when i would normally eat breakfast, lunch or dinner) i don't have any ravenous hunger and feel quite fine, been keeping my electrolytes up.

>>42070830
>FASTED FOR A YEAR STRAIGHT

bullshit

>>42070830
have been doing this for more than two months, eating around 1500 calories. have lost about 10kg and gained muscle. not really hard at all past the first 2 days or so, the only downside is that i feel drowsy and sleepy after eating. i work out pretty much everyday for an hour or two so i never skip meals. beyond the science it's great because it creates a good habit - mainly not snacking which was my biggest problem to begin with.

probably going to do intermittent fasting eating 2 times at maintenance once i'm lean enough, i love having breakfast.

>>42068648
Alot of empty calories when you are low on protons. Maybe sneak in a shake instead of the cookie?

>>42070919
Let's look at the maths.
Average of 2500 calories a day (higher at the beginning, lower at the end).
365 days * 2500 calories = 912,500 calories.
912,500 calories / 7700 calories (1kg fat) = 118,5kg.
So, if you are 120kg overweight, you might be able to eat close to nothing for a year except for minerals and vitamins.

is myfitnesspal out of their minds?
Lately I've been trying to hit all my micros one by one and tweak until I get to hitting them all, and been doing a lot of researching.
I've recently focused on potassium and checking the nutrients section of the alimentation drawer, I found out they put a 3500mg cap on potassium. Everywhere else I've looked (link related) said not to exceed 300mg. Are these morons at mfp insane?
this is a general safety announcement.

http://www.webmd.com/food-recipes/tc/high-potassium-foods-topic-overview

>>42071347
udpate, I'm dumb I misread this particular article. Other sources have potassium up higher to 4700mg though. Live and learn, at least I recognized my mistake before I went deficient!

Apple or FastingAnon or whoever's running the contest
Imouto here. I think I got kicked off yesterday for not weighing in but if I didn't, I'm going to voluntarily take myself out. I'm having a bit of a mental health moment over here. The eating disorder I had as a teen appears to be back with a vengeance. I'm losing weight but not through healthy means, so I don't really feel like I should be competing against people who are doing it right. Sorry. I hope you all make it though.

>>42071574
don't let it kick you off the wagon dude. at least you realise your mistake and are willing to admit to it. make some changes and get back to it

>>42064367
>>42063668

This is a man who is doing what everyone should be doing
He's gonna make it

Not a shit posting basement dweller who is a perfect example of a waste of a human

i have been doing horribly this week
i ate at maintenence for two days and ate over 1200 calories the rest of the days

two weeks before that, i lost 8 pounds

rip

>>42071796
>>42071796
>>42071796

>>42071791
That's not the worst pattern in the world, as long as you aren't eating in excess

>>42071574
Consider forfeiting the tournament but stay in the contest? The support of the group can still be useful for you friend.

>>42063661
Five Guys for Breakfast with like a gallon of Diet Coke. Please forgive me Father.

>>42071574
If you are the one I encouraged to see a doctor, who told me you never have before: See a doctor, please.