/fat/ Cheat Decade Edition

Reposting because old thread is archived

5`11 150lbs around 25% bf, my TDEE is around 1900kcal. Thinking of eating 1300kcal and doing this until around 20% bf.

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

Never done any lifting before, not even stepped in a gym. Should I change anything?

I googled a random bf% calc because the tradition one in OP has been broken for ages. Hopefully this is fixed for future fat gens

>>42151371
I think you calc your bf% wrong. 150@5'11 is definitely less than 25%. But if your question is "should I work out" the answer is yes

>>42151416

No my answer is should I cut down to around 130lbs while doing the program I linked then start clean bulking

>>42151427

meant to say my question*

>>42151371
Any program works for a beginner, having said that I'd be willing to bet any routine that has 2 different curls in it is bad. Read the sticky, get something from there

or read this front to back

https://mega.nz/#!0Q1EzKYS!_xCrio63rKm7589hCts9YsuhzF-6Gt1vSYrLZaVAEZQ

>>42151427
I don't know how you managed to have that little lean body mass, but you would probably be better off eating at or just under TDEE (say 1500-1900) with a shit load of protein for now.

Hello fellow fats
Going for Lyle McDonalds Rapid Fat Loss which is both painful and effective which I have used successfully in the past.

Wish me luck.

>>42151458

>I don't know how you managed to have that little lean body mass

I starved myself for like 5 months (500kcal/day)

I started at 240lbs and was really sick and tired of being obese, didn't realize I was being autistic

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Lost 13kg on 22 day water fast boys. Lost 2 more since on IF

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>30-40 years left before cheat life is over
Getting pretty excited, guys. Can't wait to start cutting when this life is over. Any tips to look forward to?

>>42151494
That's pretty fucking stupid and is advised against by basically everyone for a reason. Too late now though

Your weight isn't the problem anymore, it's your lack of muscle. You could go back up to 180 and still be at an 'acceptable' weight and bf%. It'll also make losing weight again, if you need to, easier since you actually have muscle.

Just eat at TDEE if you are really scared of the fat and make sure to eat an assload of protein.

>>42151550

How do I gain weight/muscle if I eat at TDEE..?

>>42151371
Eat at maintenance and recomp.

>>42151589

Can you elaborate?

>>42151577
Eat slightly above TDEE, like 2100-2300, if you can't get over the mental block of gaining a little bit of fat/weight then eat at TDEE. With 150g+ of protein

You'll gain muscle regardless, especially as a beginner. And much more easily than if you were cutting at 1300 calories while lifting.

>>42151577
Gaining a pound of muscle takes half the amount of calories gaining a pound of fat does, so it is theoretically possible to eat at maintenance and gain muscle while simultaneously losing fat.

>>42151520
>Tfw cheat era just started

>>42151520
try maggots cleaning, soil enemas and go plant-based (as in grow your own plants from your own composted tissue). Oh and you can implement EF straight from the start (Eternal Fasting >infinity). Good luck anon.

>>42151628

Okay, when do I start cutting?

Meme keto diet is working pretty well for me.
Anyone else doing meme shit to lose weight?

>>42152412
idk man, when you finish your LP program or somethin. If you gain more muscle than fat during your program you'll look better than you do now even without a cut so I wouldn't be too worried about it for at least a couple months.

>>42151365
that body fat calculator uses imperial units only so it's literally useless.

>>42151371
>150lbs around 25% bf,
>I starved myself for like 5 months (500kcal/day)

There are no words.

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>tfw two maintenance days
I feel amazing, had the best BM I've had since I started eating at a deficit, and actually had the energy to lift with vigor. Can't wait to get these last few lbs off.

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Uh oh. Chocolate bars.

>>42152944

I know it was stupid

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>roommate left out a huge bowl of oatmeal cookie batter unattended

>>42151371
>5`11 150lbs around 25% bf
Nigga you need to lift holy shit. At that height/body fat percentage you're basically a skeleton in disguise.

>>42152984
Maintenance days? What you mean senpai?

6'11 82kg (180lbs in burger units) still feel fat

>>42153315
Go to AA. Anorexics anonymous

>>42153315
Meant 6'1 phoneposting

>>42153242

I just wanted to lose my fucking mantits.

They are still there, kill me

>>42153346
Your starvation ate all your muscle now you're skinny fat incarnate

>>42152474
keto makes me feel like absolute shit and I've got shit to do.

>>42153251
Eating at your TDEE.

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im almost in the 170s

but now i have plantar faciitis from running and i can barely walk

FUCK MY LIFE

There are 3500kcals in 1 lb.

So if I eat at a 1000kcal deficit every day per week, would I lose 2lbs or is it a lot more complicated than that?

>>42153764
>So if I eat at a 1000kcal deficit every day per week, would I lose 2lbs or is it a lot more complicated than that?
This is how it works. Just count EVERYTHING.

>>42153420
I work out 4x a week and work 50 hours but I'm still doing it.
Only felt shitty for a day or two thankfully.

>>42153764
you dont lose pure fat, you will always lose some muscle mass too.
but essentially you will lose 3500kcal of bodyweight a week.

>>42153778
>>42153802

Thanks guys, it just seemed too simple to be true.

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>>42153726
streach your feets mang
https://www.youtube.com/watch?v=UV0FDZThwDQ

>>42151365
I'm not /fat/ but I ate 5 mickie d's cheese burgers ultimately cheating on meeting my calories for the day. Never felt so good.

I'm only cheating myself tho.

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>>42153764
>or is it a lot more complicated than that?
yes it is more complicated than that
but its a start

>>42153726
>fatass
>running
might as well just break your legs while you're at it

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>tfw 7 lbs past goal and still feel fat while everyone tells you to stop cutting

>>42154033
crying frog with gun

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>>42154033
The worst feeling.

Came back from the gym a few hours ago and I am hungry as fuck. I can't stop thinking about grabbing a burger.

>>42154033
fuck em all and go full /thinspo/

>>42153832

you can thank fifty years of the fitness and weight loss industries for that. it has been an agreed upon scientific principle that d(biomass) = (calories in) - (calories out) for over a hundred years now... and yet almost everyone believes that it's more complex than that, due to the massive amount of horseshit floating around.

>>42154291
>massive amount of horseshit floating around.
Well, how else are all the momscience magazines gonna survive if they don't come up with a revolutionizing new method of fat loss? Writing calories in<calories out would make every edition after that obsolete.

I think I could use grape juice to replace a lot of my soda addiction. I know it's a lot better, but I know it's still full of sugar, even if it's natural sugar. It's gotta still be a lot better, right?

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Tfw 15% bodyfat

>>42154362
Juice can contain even more calories than soft drinks, just get rid of your addiction to sweet tasting drinks entirely. Drink tea with no sugar instead, it's gonna taste bad at first, but you'll get used to it and you'll start liking it eventually.

>>42154362
Nope. Tangibly better on your teeth maybe but literally juice is just as bad as soda.

>>42154362
juice also has a lot of sugar it's like drinking candy

Why didn't you Americans tell me that peanut butter and jam is so damn delicious?

>>42154033
>was 180 lbs three years ago
>now I'm 230
>I still look as bad in clothes now as I did then

shit genes mate, what can you do

>>42154362
sugar free soda is better than juice

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>>42151365
How accurate is this chart? Will I finally get rid of my distended gut if I drop my bf% to 15%?

>>42154531
if you can get your vitamins from somewhere else, you are definitely correct. Some people go all rogue on supplements tho.

>>42154621
I mean, even if you want vitamins real fruit is better than juice.
Comes with actual fiber and shiettt.

Gone from ~310 to 220lbs in the last few months. Still got a ways to go but I don't feel like a fucking useless whale anymore. We're all gonna make it lads.

>>42154539
Maybe but it could be ur posture

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any /fat/ties doing keto? I'm considering doing it for the last 30 pounds I have to lose.

what is your experience with it if you did do it?

>>42154362
Just eat grapes instead brah

>>42153726
I’ve been running since I was 290 6’3- I recently had PF, I got it settled in about 3 days.

Lacrosse ball, roll your foot and alternate between relaxed foot and raised big toe.

Freeze a water bottle and roll your foot (relaxed and with toe raised)

Once it improves (gauge based off of morning condition), then start running again slowly. Take it easy and stretch. On day 4 I was good to go again

>>42154859
>tfw used to be good friends with cler.
>tfw lost contact, haven't talked in about a year now.

>>42154859
did it once to lose about 80lbs in 3 months
it worked but I wanted to fucking kill myself afterwards
put all the weight back on plus interest

wouldn't recommend it for people who have an 'all or nothing' attitude like myself

>>42154972
Only thing I'm concerned about is my lifts going to shit, i think ill just give it a go and see what happens

>>42155009
do it bro
for science

>>42155009
I'm in the same position you are. Your lifts go to shit regardless. Only the first week is bad on keto, otherwise plenty of energy in the gym.

>>42155062
oh ok good that's encouraging.

>>42154539
I'm pretty sure I'm at 16-17% bf and I look the closest to the 11-12 on this pic

>28
>220 6'2" four months ago
>Find out cholesterol is high
>Panic mode
>Start fervently exercising and cutting 1000 from TDEE
>No more soda, fried shit, red meat, etc
>Not one cheat day or day over on calories
>164 today
>Got blood drawn yesterday
Wonder what I fucked up in the process. Also, lower belly fat pls go

So would the 5x5 routine listed in the sticky be a good place to start if I have essentially never lifted weights in my life?

>>42154859
It's a meme crash diet, did it for 6 months then yoyoed back with interest.
You might be able to employ it successfully if you manage to identify your breaking point and have a plan in place to switch to something actually healthy and sustainable when it happens.

>>42155653
What are some healthy and sustainable meals to eat

I'm on the second smallest notch on my belt fatties.

Soon I'll be buying my next belt from the normal person section.

>>42155653
You'd have to be retarded to yoyo if you're counting calories.

>>42155672
Unprocessed carbs, fruit and vegetables. Nutrient dense low calorie foods. You know, what the FDA have been trying to get you to eat for the last 50 years.

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>>42155757
what does the FDA do except protect lobbyists?

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I went on my first binge in 6 months. I don't even feel sick, I'm back on track. I'm currently at 1300 calories and need 300 more to reach 1600. Binge eating yesterday gave me back my motivation instead of habit. I think I'm going to do this again during Christmas or thanksgiving.

>>42155777
Which lobbyists?

>>42154486
>peanut butter and jam
>jam
It's Jelly you commie trash

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>>42155791
I have a goal to hit and when I hit it I'm going to go completely fucking ham, just for one day.
Bad enough to make me never want to do it again.

I thought these feelings of craving junk food would leave me eventually but I'm still a fat guy in my head.

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>>42154486
want to make it even better?
>Toast bread
>split perfectly ripe banana down the middle
>add jelly to one side of toast
>add peanut butter to the other
>place the bananas on one of the breads
>put breads together
eat senpai. Partly one of the reasons why i got so fucking fat in the first place

>>42155269
56 pounds in 4 months? Fuck

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>>42155850
This is jelly. You don't put that in snadwiches unless you're some kind of barbarian.

>>42155791
If I get 200 by my birthday (23 pounds 3.5 months away) I'll have a binge meal. Gotta keep on the narrow though because ultimate goal is 150

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I'm enjoying keto so far. After I got over keto flu anyway.
Just need electrolytes to avoid the flu.

>>42155902
There is a difference between jelly and jam, but what you posted is jello faggot.

>>42155653
I'm not even a ketofag, but please stop telling yourself you yo-yoed back because of the way you lost weight and not because you went back to your old shitty habits.

might buy a birthday cake and eat it whole

>>42154859
keto + fasting completely changes your relationship to food in general.

>>42155777
I know, right? Fucking big vegetable has the FDA telling people to eat healthy foods instead of mcshit.

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>>42156111
>keto + fasting completely changes your relationship to food in general.
Elaborate plox

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>>42156105
save it for the holidays

>>42156157
I've been saying that for months now
maybe it'll happen

>>42156171
I fucked up yesterday

>>42156152
entering a state of ketosis means your body is using fat for energy rather than the carbohydrates and glucose people usually eat. without the intake of carbohydrates and glucose your insulin levels don't jump around as much and thus you feel less hungry (a lot of hunger is caused by hormones such as insulin, leptin, ghrelin). hunger stops being a ravenous thing and more of a back of your mind thing. you might experience hunger during regular meal times like at breakfast or dinner but half an hour later you will realise you don't want to eat. and fat is very filling.

fasting on keto works because being ketosis isn't the same as being in starvation mode. your body isn't breaking down muscle to find energy and conserving all your fat like in starvation mode, in fact it's doing the opposite because you have plentiful fat stores that it can access. obviously if you eat carbs it will knock you out of ketosis and you'll go back to being carb dependent.

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

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>>42156225
>fasting on keto
Are you talking IF or water fasting?

My weight isn't going down as fast as I hope, but I'm gaining muscle, so there must be some recomping, so that's okay, but I can't recomp forever, and I need to get my weight down at least 30-40lbs I think (at 5'8 natty I think 160lbs would be a decent first goal)

I'm making it i think

>>42156338
well i'm doing IF atm. most people do either 16 on 8 off or 20 on 4 off. i do 23 on 1 off. i'm looking to do a longer fast maybe once every two weeks just to see what happens. anyway eat plenty of fiber and make sure you are getting your vitamins/minerals and electrolytes

>>42153087
You're only supposed to eat the Trump steaks for the protein.

EAT MORE FIBER

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>>42151365
Anyone else been hovering between a certain weight? I've been hovering around 170-172 pounds for a month or two now. I know I should be in the 160s by now but I'm just too lazy to make that push to do it.

Also there's the problem that I just spent a lot of money replacing my wardrobe. A few XL shirts/blouses still fit ok but size 16/XL pants looked completely baggy on me. Even size 14 is starting to feel a little loose. I hate going down a size and having to give away half my clothes ;_;

>>42155791
I can delay my binge by just eating a pizza and shitloads of cuccumbers.

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what are some things that take your mind off food? lately i've found listening to lovecraft mythos videos takes my mind off my next meal.

~7-8 weeks ago i bought a new pair of pants and it was too tight. Today i was doing laundry and low on pants so i tried the new pair and it fit perfectly, feels amazing.

>>42156427
>shirt used to be tight on my belly and is now tight on my shoulders

Somewhat REEE but also, feels good

>goal weight 130
>current weight 210

God help me

>>42154859
lost like 60 lbs in 3 or 4 months and then slowly introduced carrbs back on and never gained it back . This was in 2003 when it was still called atkins.

when I ate those first sweet sweet delicious carbs though I exploded poop for days and broke out completely

>>42154859
Why do meme diets? You only have 30 lbs left and you probably did the first X lbs the right way.

why do people say that losing the last x pounds is the hardest?
just do what you've been doing up to that point.. how hard is that?

Limit refined sugars and refined carbohydrates and wala, you lose weight, you're welcome.

>>42156452
>goal weight of 130

um anon are u fucking 5'4?

>>42156547
Not him but I'm 5'7 manlet and to have 21 bmi (middle of normal weight ) I need to be 135

>>42156541
because it's an exponential curve, not linear, because your TDEE decreases as you lose weight

>>42156561
that only increases the time it will take to lose the weight
doesn't require a steeper cut, or any extra willpower

>>42156574
>takes 1 week to lose the first 3 lbs
>takes 1 month to lose the last 3 lbs
>"Why do people say the last few pounds are harder?"

Are you retarded or just literally autistic?

>>42156583
you just repeated what you already said
and you're being very rude too, not that I think you care

>>42151365
GJ stupid op. we had a thread already. learn to use the catalog.
>>42149545
>>42149545
>>42149545

>>42156541
They want faster results. Its human nature to want the easy way. They don't want to hear "eat even less" or "work out more."

>>42156597
You need it explaining to you why something that takes a long time is considered harder than something that takes a short time?. Putting in the same amount of effort over a longer period of time is harder.

>>42156469
It was called keto before Dr. Atkins was alive.

>>42156597
>and you're being very rude too
u srs nigga? did u think ur on reddit or some shit?

>>42154362
Just go zero calorie soda anon. Fructose goes straight to fat. Besides without fiber to slow down sugar absorbtion, juice is worse than soda. Or just eat fruit

>gdq
>buy snacks erry day and plan on stopping after its over
>still buying snacks

mint creme oreos are soo good

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>was 263 last Sunday
>264 when I weighed myself this morning

This is pissing me off. I did nothing different this week eating 1500 calories or less like I've been doing for two months now and this is going to be the first week where I lose nothing.

>>42156754
>calories

let me guess you are eating oatmeal, pasta, rice

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>>42156762
I don't eat carbs. They are the devil.

>>42156762
>carbophobia

hmm

Whats a good weight for 6"2

>>42156776
depends on the muscle mass

What's a good weight for a 6'1 female

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>>42156770
>carbs are the devil

>>42151494
b r u h

>>42156781
I mean what would be a weight that has good muscle mass while lean, for male

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>>42156807
eating fat makes you fat

>>42156818
Just because I'm human does not mean I eat humans

ate at maintenance today and I feel incredibly full, don't know how I managed to get up to 260 pounds good lord

>>42154812
Routine? Calories?

Planning on going to the gym at like 5am tmrw to swim. Never been to this gym before, hopefully no one's there so I don't have to struggle to share a lane with someone

>>42157679
As long as you are in the right speed lane it shouldn't really be a problem.
Honestly I often go in a faster than lane than I'm typically comfortable with because it motivates me to work harder to not get overtaken.

>>42151365
that's the shittiest fat wojak I've seen but I'll let it slide since op actually made the effort to create this thread unlike the rest of you lazy /fat/bros

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>Tfw finally broke my plateau

On the road to sub 200lbs. We're all gonna make it

>>42156762
Are you implying eating 1,500 calories worth of carbs would cause him to gain weight?

>>42151513
Good job. How many days did it take before you stopped feeling hungry?

Cute girl I know told me today she bought a stripper pole for her apartment. Wat do?

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>>42156410
been going for more walks
learning to do some basic video editing
lots of reading

>>42158854
Ask her out.

This isn't /adv/

>>42158854
Depends on how she brought it up. Was she being flirty at all? Either way you'll have to wait for it to come up again but just "jokingly" ask if you can get a free show.

>>42158902
Oddly enough, through our work's instant messenger. She doesn't work in the office, but she lives on the other side of the city.

I did tell her "tell me when" and "I'll bring popcorn".

>>42158886
Meh, I figure asking here might help to put things in perspective. As a fatass, am I too hopeful that she is trying to entice me to see her?

>>42151365
I've gone from just under 300 to 265. I then plateaued and gave up till this year.
Recently I have gotten back on full at it I'm don to 250, but its going so fucking slow. I'm averaging only 1.5 lbs a week.

I seriously don't believe those calorie calculators. I'm keeping my dailoy calories around 1800-2000 while following a grain free low carbs 16:8 IF routine, they all say I need something like 3400 Cals, which would mean I should be loosing double. How the hell do I speed this up?

>>42158976
>>>42158902
>Oddly enough, through our work's instant messenger. She doesn't work in the office, but she lives on the other side of the city.
>I did tell her "tell me when" and "I'll bring popcorn".
>>>42158886 (You)
> As a fatass, am I too hopeful that she is trying to entice me to see her?

Not inherently, but again if that's what you think ask her out.

Just how many carbs/sodium are we talking to trigger water weight? I'm sick and tired of making a little progress, then going up a pound or two water weight, then having to work my way down again to see how much I've progressed since, then fucking bloating up again...
It's not fat, I'm under TDEE each day by at least 800, I count everything, I eat on average 50g of carbs a day, under 1200mg sodium, drink 1L of water a day, am not too backed up on BM's (maybe a meal's worth at most), always weigh with same protocol (same hour, fasted, before drinking, after BM and peeing). I know I am still going to make some progress meanwhile even though i'll be unseen till I shed it, but shit I am a visual person I need to see results...
What the fuck is going on? Do I have to go fucking keto to get rid of this issue?

>>42159276
>drink 1L of water a day
surely you're trolling. you need to drink way more than that. try drinking 4x that.

Is this bad? Yesterday I had a small coldcut sandwich and a tiny piece of cheesecake which fit my diet because I only ate one meal a day, but I feel unclean for eating crap :/

>>42159295
I am not trolling, sorry if the thought is ludacris.
Where I'm from, the daily recommended intake by health department is 1l of water per day. I'm not sure I should be drinking 4x that, as I'm not overweight anymore, but I'll try 2x and see what gives.
Thanks for your advice.

>>42159295
Not him, but will drinking more water help lose weight or is it just a health thing.
I will admit I'm not a 1k deficit and should be drinking way more than I am right now.

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Rate my dinner boys

>>42159494
You need to flavor your chicken more, is that carrot or pumpkin?

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Forgive me padre, for I have sinned. had a cheat day yesterday, with lots of beer, weed, food and candy. Fucked up my weight loss. I sincerely hope it's just water ;___;

>>42159521
It's sweet potato. I don't really know how to flavour it other than what I do which is salt, pepper and mexican spice mix

>>42159536
>sweet potato
oh nice even better
You sound like you need to buy some Garlic (real stuff not garlic salt) and some Cayenne pepper, chili flakes and lemon are also really good. You can also use herbs such as rosemary to season stuff whilst cooking.
I may not know much about weightloss, but I love to cook (maybe that's why I got so fat).

>>42159536
I use some indian chicken tandori mix. It's delicious as fuck. I start missing my daily chicken on cheat days. Always marinade your chicken in a mix with lemon juice, the acid keeps the chicken from becoming dry

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Forgive me father for I have sinned.

Back on top of it now though. I won't blame myself I'll blame this cold weather and my need for comfort food (read: KFC)

I've been feeling pains in my chest lately and I know I've neglected my health so that was kind of a reality check for me.
I just bought a scale and measured my weight for the first time in years and I couldn't believe it.

I want to lose weight but I have no energy all the time to get anything cooked.
What the fuck do I do?

Has anyone here tried a green smoothie diet?
I could do it, drink 2-3, get like 1200 calories a day.
It's recommended to not go over 10 days but maybe it will give me some energy to start dieting for real.

>>42159581

Just buy a few bags of frozen veggies and a few chicken breasts.

dump the chicken into a pot of water and boil for like 15 minutes or so.

get food scales and measure out chicken and frozen veg. It's boring (put a small amount of whatever sauce on) but easy and guaranteed portion control.

>>42159581
Sounds like a meme diet. You can easily eat relatively normally on like 1500 cal a day. You will see quick results and you won't get super hungry (although some hunger is expected on a large caloric deficit)

More sustainable than crashing yourself out on some smoothie bullshit.

>>42158800
About 4

>>42159581
Buy a crock pot/slow cooker. They're simple to use and you just dump everything in in the morning and when you come home you have a delicious stew or curry or whatever.

>>42159567
how tall are you

>>42159591
It's not supposed to be a full-fledged diet, they call it "detox", I figured it's easy enough for someone like me to actually do it and it would help me make a change.

>>42159590
Chicken is my favorite food and I can stomach most veggies even without condiment. But I eat too much and eat snacks.

I'm 5'11, 206lbs and I'd say at least 20% body fat. Everyone has started to tell me im looking to thin and look incredulous when I say I want to lose at least another 20lbs to goal. People are crazy. Also good feels, bought my first shirt in a medium size yesterday, feels gooooooodd

>>42159624
Take it from someone who has tried every meme lose-weight-quick scheme under the sun

If it's not sustainable it's not worth doing. Maybe if you go into it expressly only planning to do it for only two weeks, but if that's the case why do it at all? You got fat by living an unhealthy lifestyle for years, you don't get to undo that damage over a few weeks. You need to make a permanent change towards healthy eating and getting active. Nothing else works.

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>>42159624
>Chicken is my favorite food and I can stomach most veggies even without condiment

I fucking LOVE chicken but trust me, boiled chicken and frozen veg gets pretty fucking boring. I'm ok with it though. I need to drop the weight and I can't trust myself without meal prep lol. see >>42159567

>>42159612
pic related. 6ft

Pic on the left was ~115-117kg the other 2 are 106kg

I've had 2 DEXA scans, one at 113kg and the other 106kg.

>113kg, 30.2%BF, 34.3kg fat mass, 76.2kg lean mass
>106kg, 22%BF, 23.4kg fat mass, 79.7kg lean mass

>>42159668
but I've lost a lot of muscle since those pics were taken and gained fat for my current 104.3kg

>>42159663
I get that, I don't expect to lose much weight if any by just replacing overeating with drinking green smoothies, I'm just terribly lazy and the fact it's so easy to make one is appealing to me, I have no energy right now, if I can do it for a few days and make my switch to a healthier lifestyle "official" by changing my diet, that will be a start for me.
It's not ideal and maybe I'm making shitty excuses for my lazy self but if that doesn't work I will have to find a different solution anyway if I don't want to die from a heart attack or something.

>>42159567
What app is that?

>>42159696
myfitnesspal

download it right now. so easy to add calories for food (provided you ensure the ones you pick are accurate)

>>42159494

needs more seasoning

would eat

>>42159581
>>42159624

1. If you have no energy to cook your problems are much bigger than weight loss.

2. "detox" is a completely bullshit term used by people hawking pseudoscience health products.

If you are going to go on a liquid diet due to laziness, at least get something designed to provide you proper nutrition like Soylent, Body Fuel, or Optifast.

>>42153187
>stealing from your roommate
>pillaging from someone cooking
Forget fatness problem, people who do that are complete trash, fat or not.

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lost 15lbs this month

>>42159581
>green smoothie diet
what possible energy boost is that going to give you over say your regular diet?

>>42159674
cut

>>42159819
Soylent is fucking Lane, I use Jimmy joy

It cost 5 bucks a day for 2,100 calories plus some eggs in the morning and I feel pretty fucking good

>>42159997
no shit m8. I'm >>42159567

back on track now

>>42159947
it's rich in vitamins and doesn't take hours to prepare the food

>>42160025
and you'll feel hungry again before you've finished drinking it

>>42151365
I'm so hungry for potato chips, should I just indulge in one packet and skip a meal?

>>42160025
so surely popping a multivitamin would have the same effect right?

the answer is no anon. eat proper food, eat cooked food (because cooked food has more energy) and you will feel better than starving yourself with a fucking soccer mom diet.

>>42160057
>because cooked food has more energy
ehhhhhhhhh

>>42160049
as long as you're under calories

>>42151494
>I starved myself for like 5 months (500kcal/day)

I'm in the same boat as this anon except that my cut was less extreme at 1400 a day. Still ended up losing alot of muscle though. I need a "rehab" routine to fix my atrophied shoulders, chest and back.

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I have downloaded SS and want to read it, but I'd rather skim through the "telling my personal stories" parts and go straight to what the program consists of, and what I really need to know. Is there an abridged version somewhere, or could I get a quick rundown?
Also, are there other beginner linear progression programs other than SS and SL ?
I want to focus on lower body especially for now (I don't mind Trex mode, as I'm a womanlet).
The muscles I want to build the most are quads.
I have a personal revenge to enact against my thighs.

tl;dr : womanlet reaching end of cut, wants to get a quick read on linear progression programs. SS/SL/Other?

Pic related, goal body.

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>>42160283
The book explains the mechanics of the lifts, which is what you should be learning. The program itself is very simple.

>>42160071
There's a reason why we don't eat raw meat anon. Cooking allows to do half the work breaking down nutrients that your stomach would do

>>42160340
>There's a reason why we don't eat raw meat anon
primary reasons are killing off bacteria and flavor.

>>42160337
thanks very much for the explanation!
This might be a noob question, sorry to bother you with it, but I suppose I could do some accessory lifts to the side like isolations and the such to work on my personally tailored objectives. I wouldn't want to undo the work of my program.
I'm going to read the book, just wanted to know if there was a more concise, compact way to extract the relevant information from it.

>>42160337
These are so short, even with 1minute breaks between reps you will be done after 30 minutes.

Are the workouts really that short under SS?

>>42160368
If all you want is the program you can jump to the chapter on learning the lifts and programming. The program changes every couple weeks/months depending on your progress. The real value of the book is the step by step explanations of the lifts though.

the only accessories that are directly recommended in the book at chin ups and back extensions/glute-ham raises.

>>42160410
I usually finished in like an hour or so with rest times of 2-4 minutes. The workouts are short and simple(which is half the point of SS), that doesn't mean they are easy though. Adding weight EVERY workout becomes pretty taxing pretty quickly, especially if you aren't eating his recommended 4000+ calories.

>>42160049
If I have a craving for them I get the 90 kcal popchips

>>42160049
Former chip addict here. You should try making kale chips one day. Very easy and lower calorie. I like to add a little lime juice and black pepper for flavouring.

>>42160456
Thanks very much anon, I'll check out the index and direct myself accordingly to the chapter necessary to learn lifts and how to program.
I'll make sure to focus my attention on the step by step explanations of the lifts, it will really pique my interest I think, as it's really important for me to learn how to execute properly. I don't want to put myself at risk of injury out of ignorance.

About the 4000+ recommended calories you mention in response to the other anon, I take it you'll still make gains if you don't eat that much, right? I mean what are the benefits of doing such a thing? faster muscle (and fat) growth is what I could think of, but I doubt it'd be relevant to try for someone like me who has a yearly lean gain potential of 10.5lbs.

>>42160532
rip doesn't give a shit about fat, all he cares about is strength. Gotta eat big to get big to lift big. You'll still get stronger eating at a deficit, just not going to be as easy. I definitely wouldn't recommend a massive deficit though.

For your first couple sessions you should record almost every set you do, especially in the squat and deadlift, to get your form right. Knowing how to do the perfect squat and performing the perfect squat are completely different things.

>>42160594
Thank you so much for all this precious advice that I am sure will save me a lot of time and effort to figure those out by myself.
I will record everything until I am comfortable with a perfect proper form.

Do you mind taking a look at my clean bulk program, and telling me if there are any mistakes?
I will be starting the bulk with a caloric surplus of 66 calories a day (to gain a pound a month, since I couldn't go much higher with my genetic limitations).

Here it is : https://imgur.com/a/LeTRP

can anyone give me the basic rundown on 500 deficit vs a PSMF? what are advantages/disadvantages

>>42160643
Are you that femanon from a couple weeks ago that maximum autism'd their long term weightloss/lbm gain?

I wouldn't be able to track my calories that accurately from day to day, especially for the time span you are planning on. But, I mean, it's looking good. Much better than what I'm doing, and probably just about everyone else here lmao.

>>42159522
>97 lbs

Show me your ass please

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>>42160694
Y-yes it's me...

Since I finished with planning the bulk, I've been diverting my autism towards nutrition and exercise now. I've been doing bulking meal plans (one per day) based on high micro/macro foods I like so that I have a 60 meals ideas rotations for when I start bulking (in two months approx.).
I have to do a lot of recalculations (basically up my TDEE by 1 pound gained per month) and then plan ahead for everything to be ready for at least a good six months, then I'll keep doing that planning until I reach goal weight, and just maintain.
It's a lot of work, but I am in holidays now and have literally nothing to do in my free time. So one hour a day, I plan meals for my bulk so I don't have to track when I get there. And now I am going to start reading the basics of fitness literature to focus on exercise too.
So I asked about linear progression programs. I'll autism my way through it too I think, once I do my reading.
The other day I did a meal plan for an anon who needed inspiration for his meals at the job and some snacks too based on my ideal meals, and underneath I left him a list of micro high foods (that most of them have good macros too), so if you want it, it could help you!

>>42160715
It's KG you dipshit.

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>>42160742
wew, here I am reducing the amount of pies and chips I eat and you are doing hardcore math and planning.
You put most of us to shame.

Currently Plateaued at 294. Any tips to get the scale moving again?

>>42160742
I'll save it, but will probably be sticking to chicken breasts and lentils while supplementing micros since I have limited cooking options ( literally just a rice cooker and a microwave lmao)

Kinda in an experimental phase trying to maintain weight while lowering bf%, so a second cut will be easier to maintain in the future.

Keep up the autism, you're gonna make it

only a couple kg from my goal, after losing 23kg.
anyone else lose motivation/discipline when they get close to their goal?

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>>42160742
I guess I can share my ebook list too, it could help somebody. There's books on weight lifting programs, anatomically depicted exercises, flexibility (yoga), stretching. The books that are directed at women in the list also have a male version for the most of them.
And nutrition wise, there's some about nutrient intake timing, diminishing aging through nutrition, restoring ideal body health.
It's already a start to focus on perfect micros too, but my next step after that will be to time my intakes...quite the balancing act, but for some personal reasons, I won't be able to work for a year, so it'll be easy enough, I guess.

>>42160783
Don't worry anon, I'm sure you'll get there eventually. Trust me I am math challenged, it took me weeks to figure a simple calculation for the caloric intake. I just am stubborn and I like learning. Planning is I guess a feature of extreme autism mixed with OCD. I clean my house for hours every day...It has advantages too, like this one. Just didn't weaponize it before.

>>42160801
I'm sorry to hear you're limited in your cooking options, anon. Yes, supplementing is the next best thing you could do for yourself! Good idea on the body recomposition, it'll shave off some time of the next cut, and stabilize you at a lower weight.
Thanks for your encouragement, I'm not going anywhere, so I'll be able to show my progress and keep you guys updated once in a while!

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>>42160837
here's the ebook list

Why the fuck do I STILL have belly fat? Fuck

>>42160801
>chicken breasts
>rice cooker and a microwave
how

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From 208.8 to 200 in a week boys.

I think I'm gonna make it. Livin' that keto meme life.

>>42160849
If you're anything like me you've been cutting and hit your goal weight only to feel you made minimal aesthetic progress. The only answer for us is to lower the goal weight again and step up the training another few notches.

How do I know I'm not losing muscle instead of fat

>>42160915
you always lose both.
eat enough protons and work out to minimize muscle mass loss

>>42160868
nice anon, keep going!

Is paying for Group Fitness worth it? Or would I be better off just doing SS on my own whilst cutting.

>>42160971
I'm not familiar with Group Fitness. What is it?

>>42161027
My uni gym has the option to pay like ~60$ a year that lets you go to group exercises with an instructor in things like core, boxing etc
It seems like a bit of a meme, I don't think I would want to work-out in a group, but it would motivate me more to actually go.

>>42161078
Yeah classes are great to go further in your workout. It really helps to have someone shout at you to hold this plank, or to go fasteron your run. I know my boxing coach shout at us when we're too slow on the bag and you do go faster, even if you are tired and want to stop.
Plus the schedule forces you to make plans around the classes if you suffer from motivations problem.

>>42161078
if you can afford it, and spare the time, do both (given you can pick and choose in GF which classes to attend). Do the accessory classes that have some cardio like boxing, and work on core.
For lifting, go to a class and see how the program is. If it's meme tier just opt out of the group weight lifting and follow SS by yourself. You can also do some of the exercises they give you in GF, but only to complement SS.

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>>42156157
>tfw i've been buying a cake slice for my birthday every year for the last 5 years and say happy birthday to myself

what are some low kcal condiments and sauces I can use to make tuna and chicken breast more edible?

right now its salt, pepper, soy sauce, garlic, tabasco, mustard and salsa for me. I need more.

>>42161297
not sauces/condiments per say, but seasonings : lime, lemon juice, mint leaves, parsley, cilantro, ginger, cumin, paprika, white/black peppers (and all other types of pepper "berries", which have distinct tastes), seaweed salt (much better than reg salt, high in potassium), scallions, spring onions, massala.
Those are what I think of on top of my head, I'm sure I've forgotten a lot.

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>tfw you take a poo and lose 1 lb

So I'm not the most knowledgeable about fitness being /fat/ and all, and I've only been lurking these threads for a couple of days now, but I've finally decided to get my shit together and lose some weight before I die of a heart attack.

Well, I'm not doing any specific meme diets or anything because at my weight I need to start off with just eating less and better.

I'm 6'1, 309 pounds, with a very sedentary life style. My "plan" to change this is as follows.

So instead of eating all of the shit I used to, my breakfast will be 2 eggs, some amount of Canadian bacon or turkey bacon, lunch will be this chili I love that's basically just tomato, onion, and ground beef pureed and then chili beans, and dinner will be 2 chicken breast and 1/2 cup white rice. I'm also gonna take two 30 minute walks that are about 1.5 miles and 3000 steps, and I'll also be drinking at least a gallon of water each day.

My question is, does this sound good? being such a fatty this should definitely help me lose weight and be healthier, right?

I would also appreciate any advice to help me out

>>42161527
read the fucking stickies
count the calories

>second bf% test
>lost 20lbs
>10lbs muscle
Kill me.

>>42154275
fuck off /fa/. be gone. back to your shitty board. shoo shoo.

>>42161212
:(

>>42161609
How did you get it tested? Dexa scans have and uncertainty of 10-5%

>>42161790
Hydrostatic water testing.

Who /nightwalks/ here? Walking for 2 hours every night.

>>42161902
A man attempted to kidnap two ladies nearby the other day so I'm spooked to go out at night now

>>42161984
No one could lift you up to kidnap, tubby

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>>42162004
I'm 5 lbs from my goal weight

I'm being radical today lads, after a month straight of 1,200 calories i'm treating myself and having 1300!

>>42159938
nice

>>42159396
I'm 300 lbs and shoot for 6-8 liters if I can. It'll help more than hurt, that's for sure. Most fat people are dehydrated.

>>42162035
Good for you, kitty

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>>42161212
adult birthdays suck ass anon

I'm surprised at how easy this is and ashamed that I didn't do it earlier. 5'10 243 -> 207 since April just eating 1500 calories a day. All I had to do was skip breakfast, stop drinking soda and stop eating high calorie snacks. I didn't change any other of my eating habits.

>>42159522
It's mostly water, otherwise you would have had to have consumed almost 20,000 kcal.

>tfw national ice cream day

>>42156060
that aint keto nigga

>>42162352

how so?

>>42162235
>skip breakfast
bad idea

>>42162269
was probably closer to 4000-4500 kcal I think. And I did eat alot of salt

Thanks anon

>fapped
>felt like binge eating
>got all the food on the table
>about to eat it
>just tell myself "nope"
>put it all back

It ain't worth stuffing your face with food, bros.

>>42162516
Do you also feel hungry as fuck after a fapping session?

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Down thirty pounds in two months with keto + 1 week fast.

How am I doing? Any tips?

>>42162440
fat too low and protein borderline to high

>>42160864
just got back from work/gym.

Cook the chicken with the rice/lentils and some vegetables in the rice cooker. Microwave for left overs.
Rice cookers are basically specialized crock pots, I should just get an actual crock pot though.

>>42155793

the ones that indefinitely postpone the new FDA labels that don't suck

>>42162563

Do you lift? If not, lift.

>>42162556
Yep, I feel like eating everything after fapping.
But this only lasts for about 5 to 10 minutes, so I learned not to eat after fapping anymore.

>>42162563
which one is the before pic

>>42162556
so im not the only one

>>42162483
>believing the always eat breakfast meme
That shit was made up by the same dude who thought circumcision would stop boys from jerking off

>>42162483
>bad idea
what is it like believing in the cereal industry?

>>42156754
eat less salt and drink more water the day before you weigh in. That way you get rid of the water weight and bloating you probably have. You're ok bro don't sweat it

>>42161527
Definitely a good starting plan. But what you really need to make sure you do is to find your TDEE and stay under it. Just count your calories and try to eat healthy.

I wouldn't recommend trying to stick to the same diet every day either. Experiment with different foods and find what tastes great and fills you up with the least amount of calories.

>>42162483
I wish I could find all the people who have told me this over the year and punch them in the face until they started bleeding. That's the biggest load of horse shit m8.

Go a month eating a breakfast every day and then go a month on IF and see what helps you lose weight faster.

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>>42162650
#NotAllCereal

>>42162556
>>42162516
Same used to happen to me when I was smoking. Always wanted a nice smoke after a good fap session. It felt fantastic as well, but it should just be a testament as how weak we are after that.
Stay strong anons.

So... about stretch marks...

>>42162718
I refuse to eat anything Fiber One after what those bars did to my ass.

>>42162718
>cholesterol and trans fats
yeah no

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>>42162653
>you're okay bro...don't sweat it

>>42162718
>other carbohydrate
and then theres milk which is equally shit as cereal

>>42162653
>except he needs to sweat that water weight away

>another national food day
>tfw havnt had ice cream in a while
>mouth starting to water from the thought of some rolo ice cream or some mint oreo ice cream

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has anyone here used the Garcina Cambogia stuff?

>>42162819
Pinch your rolls whenever you feel you want it.
That's where the icecream is headed.

>>42162819
H A L O T O P
A
L
O
T
O
P

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>>42161431
mfw I took a poo and lost 10 pounds.

Does anyone here purge semi regularly? I want to learn how

>>42162786
I see 0 on both of those

>>42162801
I mix it with cottage cheese. Ends up being like 300 calories, 24 g protein, 100% daily fiber.

>>42162834
meme scam, just like raspberry ketones. the effects are virtually nothing. All positive reviews come from people who assimilate their weight loss from a slight change of diet to it.
The only thing that's mildly useful from the whole weight loss industry is colon cleansers.

just weighed my self in at 280lbs, i want to get to about 200 whats a realistic time span i should expect to achieve it in? would 8-10 months be reasonable providing i put the work in

>>42162882
If it was 0 then why bother putting it there?
It's not zero, it's 0.1-0.4 but rounded to 0, it's still there, and trans fats pile on top of each other much more and much faster than saturated fats, which makes even the tiniest amound equal to a larger amount of saturated fats

>>42162855
>take shit
>lose 0 pounds

>>42162912
im 6'2 and 23% bf

>>42162912
Took me a year to lose 80 pounds. Averaged around 1.5 pounds a week I think.

You could lose it faster than that, but 1.5-2 pounds a week is a very respectable loss rate despite what the water meme fasters would have you believe

>>42162947
alright cool, what kind of exercise were you doing? anything in specific you'd recommend to me starting out

>>42162571
I actually lift so I need the protein.

>>42162919
Because they're required to list it? Are you retarded

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>>42162977
What the fuck is a rhetorical question?

>>42162953
calories are the most important thing. Ease into both your deficit and working out. If you jump head first into a 1000 calorie deficit and running for an hour every day you'll give up fast.

Walking a couple miles a day is more than enough for now. Get used to counting calories starting at your TDEE and every week decrease the amount you eat until you reach your desired loss rate, like 750-1000 down from your TDEE.
If you feel like it you can start doing body weight exercises or more actual cardio after you get used to eating at a deficit and tracking everything.

I lost all my weight without stepping foot in a gym, but I kind of regret not joining one sooner. If you want to join one and lift, you probably should, but you don't have to by any means.

>>42162637
you just gotta circumcize hard enough

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>take longest piss of my life
>lose 1.2lbs

>>42162881
Doing it semi regularly means you won't change your lifestyle, and you will either gain the weight back, or you will have to rely on purging for the rest of your life, which can't be healthy.

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>tfw caliper is coming in the mail sometime this week
>finally will be able to get an -accurate- bf% estimate
>as a result will know for sure if end of cut is nearing or not

>tfw binge on a whole pint of ice-cream
>literally god tier macros;

>240 kcal
>20g brotein
>8g fat
>20g net carbs

I fucking love Halo Top

>>42155694
Keep the same belt and punch new holes in it. That's what I'm doing until I'm done with my cut just. That's part of how I'm measuring my progress. Started on the fattest setting, now on my 5th new hole and the end of the belt almost goes into my back belt loop

3 weeks of no alcohol and eating healthy (mostly chicken and broccoli).

feeling good and my mind feels clear, I know there is still a long road ahead of me but I think I can make it bros

I seriously dont know how you people can just eat chicken and veggies for every fucking meal. I got sick of it after the first fucking week. I cannot even eat chicken anymore.

>>42163488
I'll take spices and condiments for 1000 dollars, Bob.

>>42163488
lrn2cook

>tfw fucked up again and went to the store hungry
>1 box of twinkies
>tub of rolo ice cream
>1L chocolate milk (on sale for 99c)

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Is bread evil?

>>42163716
usually

>>42163546
That's a lot of spices you can get for 1000 dollars, Jim

>>42163716
Unless it's protein wheat bread yes.

Someone post the 'confess' image. I need to repent

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>>42163875
sorry, don't have my folder on hand, anon.

>>42164042
I broke my 5 day fast on the 4th day and ate some homemade eggplant fries I want to kill myself when will this fat leave

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>>42164054
you'll be alright, anon. You've made it 4/5th of the way this time. Next time go for it.
Eggplant fries are really good. I do eggplant crisps myself when I can afford it macro-wise.
Just take it slow, you'll be fine. This fat will leave, I promise, just apply yourself to the long run.
You're gonna make it. We're all gonna make it.

>>42163875
There's one in the other thread

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hi /fit/ first time posting here i need to know if im doing this right

>Last year around august i started doing intermittent fasting
>it worked great by december of last year i weighed arond 65 kg or less
>i had a bunch of energy all day and the best part of all was that i only needed one meal a day so i saved a bunch of money for vidya
>problem is at school i had a bunch of social problems and the thing keeping me happy was going out with a girl i liked every weekend
>last time i saw her things became akward and she never talked to me in person again
>depression hit hard i had to go back with my parents for a while
>mom forced me to work in a shithole when all i wanted to do was excercise to keep my good shape
>stress got me real bad and i gained my weight back
>dad finally managed to get me out of that shithole and helped me go back to living alone
>so 2 weeks ago i started going back to my ittermitent fasting habits
>im doing hiit cardio in the morning
>im also counting my calories which i tought i've been keeping super low
>im actually trying to fit on my old pants and it looks like i lost a bit of size
>but today i weighted myself and im still 81 kg

Did i fuck something up or am i just being impatient? i dunno i'll enter my new school in exactly a month so my social anxiety is starting to come back now that i lost most of my confidence

>>42164558
whats with this fasting meme

just eat normal