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/fat/ - All In Your Head Edition

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>Who is /fat/ for?
For /fat/bros who want to better themselves through meaningful hard-work, strategy, and dedication

>This is not QTDDTOT, ask questions about fat loss but use that thread for general questions
>>Calculate your Body Fat Percentage
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (Gonna need waist/neck measurements)
>Calculate your TDEE (Total Daily Energy Expenditure)
http://www.sailrabbit.com/bmr/ (complex)
http://www.fitnessfrog.com/calculators/tdee-calculator.html (simple)
>Plan your weight loss week by week
http://www.losertown.org/eats/cal.php
>Track your calories and macros with MyFitnessPal, works best on smartphones
https://www.myfitnesspal.com

Previous
>>42454757
>>
Skipped the gym yesterday because I had an appointment I couldn't miss.

Walked 5 extra miles (10 miles total) to compensate, which is roughly what I would have done at the gym anyway.
>>
There's no way this is right is there? This satisfied me for the day, and I felt full but it's so little calories, I could've had candy, I didn't, but I feel like I must be inputting things wrong here
>>
>>42464894
Not pictured is two hard boiled eggs for breakfast and a 6inch Turkey and ham sandwich
>>
>>42464894
Did you measure things yourself? If not, it could be inaccurate.
Did you include any fats used for cooking? Could be inaccurate if not.

Or, you could just be fine eating at that amount, which is good. I've been fine doing about 1300cal a day for the past month or so.
>>
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>go walk for an hour through my subdivision
>track it with the Samsung Health app
>says I burned 1200 calories

That seems grossly overestimated.
>>
what's that name that fatties gave to eating whatever you want
natural eating I think

In 326 days there hasn't been a single gap in my food diary.
I would like to ditch it eventually, but it's become ingrained in me to log everything that goes into me (no homo).
I don't feel I'm at a point where I can eyeball calories and be comfortable with it.
Will I ever?
>>
>>42465023
thats a big subdivision.
>>
>>42465023
There is no way to perfectly track calories from exercise, unless you were running that whole time I doubt you burned 1200 calories.
>>
>>42465058
I walked 3 miles. A lot of it was uphill though.

>>42465064
Walked. App says my pace was 3.2 MPH.
>>
https://www.cdc.gov/healthyweight/losing_weight/index.html

Thoughts?
>>
>>42465085
this is all good advice
>>
>>42465023

Rule of thumb: 100 calories to the mile, whether you are running or walking.
>>
I've been on a good trajectory of weight loss for the past couple of months but I want to gain muscle too. How many reps should I be doing if I want to achieve both? Or is this too vague of a question?
>>
FORGIVE ME FATHER
CHRIST ABOVE
>>
>>42465035
Maybe.

I'm getting to the point where I feel like I could ballpark some things, but definitely not others. I eat a lot of the same foods, though.
>>
>>42465035
You'll be able to eyeball staple foods.
You know how much an egg is, right?
Eventually you get better and better at figuring it out, will still have to periodically check on foods you don't know though.
Just be comfortable that you are eating a good diet and aren't overeating, I rather check my scale once a week and see if my diet is working as opposed to checking every calorie.
If you are gaining weight, then go back into calorie counting for a while.
>>
>>42465368
I'm legit considering purging when I get home seriously, holy fuck
>>
>>42464894
That amount is what I eat everyday, eating satiating foods is much smarter than just eating less.
I've nagged about it for a while but you to fill yourself up you got
>fiber (spinach)
>protein (chicken, turkey, ham)
>fat (mayo)
>volume (assuming soup, probably drinking water throughout the day and tomatoes are good volume for the little calories)

If you have these 4 things checked then you shouldn't feel very hungry, your diet could use a little more fat (more filling) but if you aren't hungry you aren't hungry dude, as long as you are getting more than 1,000 calories a day you SHOULD be getting the necessary nutrients (if you're eating veggies).
>>
>>42465495
You went over 1000 cals, just eat 1300 calories for 5 days and it's like it never happened, learn from your mistakes.
>>
>>42465495
Don't do that, you stupid asshole. Deal with your mistake like a man. Eat a little less over the next few days to compensate.
>>
>>42465530
>>42465539
2800 calories (forgot to include the soda) in one meal? I'm sorry but this time it needs to be done
>>
>>42465257
If you are planning on lifting follow a beginner routine and incorporate cardio into it. If you only do cardio and lose weight you are most likely gonna be skinny fat.


By beginner routine I mean something like ss or sl or even ppl if you have he time
>>
>>42465035
Intuitive eating?
>>
>>42465649
>I can't hack it so I'm going eating disorder mode

Never going to make it.

2800 calories is a lot. But divide it by 7. That's 400. Just add 400 to your deficit for the next week Jesus dude.
>>
>>42465681
yeah that's the one
>>
>>42465703
My diet is 1500 a day, I can't eat 1100 a day that's too little
>>
>>42465722
So eat fucking 1400 a day.

Or stay at 15 and just remember your fuck up.

If you purge, you are walking a path I can't follow (and you will never fucking make it because purging means you aren't actually dealing with your failure, you've learned nothing)
>>
>>42465722
You are trading mental health for VERY minimal physical gains, fucking up your esophagus and teeth for what you could fix with jogging a little more or fucking eating 1400 calories for a while.
Or like the anon said, just eat 1500 and know that you are going to have a week of poor results, but will be back on track the next week.

Big problem with the populace of fatties and even /fit/, being so ashamed of failures that you give up or do something retarded.
You get lazy and gain some weight?
Don't give up because you feel bad, get back up on it pussy.
You eat a little too much?
Don't purge you cunt it's unhealthy for mind, body, and soul.

Get mental gains broseph, I just went on a 5 day vacation and fucked up a months of progress.
Should I have not done it?
Absolutely.
Do I feel bad?
Only a little. I can get that progress back within a couple weeks with hard work (not retarded purging) and a couple weeks is no time at all.
>>
>>42465966
By months I meant a single month of progress, could you imagine gaining like 20 pounds in 5 days?
>>
ok does this sound autistic / weird?
lately what has been helping me is whenever I have the temptation to cheat / eat foods I am no supposed to eat, I tell myself (out loud, whisper, or in my head) "no" or "you are not allowed to do that". It fucking works. I used to try to reason with myself as to why cheating wouldn't be good, but now I'm just authoritative with myself.
>>
Hey fatties! Keep going! I believe in you!
>>
Ate 920 calories today, tdee is 2080
gud
>>
>>42466137
people always do mental gymnastics to allow snacking, why not use those techniques the other way round? whatever works for you anon
>>
>>42466137
Of course it works! You listen to the things you really think. Actually thinking "do not do this" instead of just being vaguely aware that it would be bad is a pretty different thing.

That's why a lot of people around here have low self esteem. They berate themselves for failure without realizing they are doing far more damage for responding that way. They look for support from the outside when if they just supported themselves they'd be feeling much better.
>>
My belly look like a fucking face
>just
>>
>>42466222
shave your chest and L O N D O N
>>
>>42466222
ugliest pair of tits i've seen
>>
>>42466242
No bully pls :(
>>
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>>42466222
>body covered in nigger hair
well at least you got trips I guess
>>
>>42466266
Im italian
>>
>>42466222
What the hell is wrong with your hair
>>
>>42466318
I didn't shave it for 7 months
>>
>harder workout than normal
>hungrier than usual
>eat a bigger dinner than I normally do and feel like I'm about to explode
>447 calories below my calorie requirement to lose 2 lbs a week
Probably explains why I lost 9 lbs in a week, I'm eating way below my TDEE
>>
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Another weekend another weekend shitposting on /fat/
>>
>>42464894
im confused
my chicken breast pack says 110cals per 4 oz so my 339 grams/12oz is 330 cals, why is your 200 more?
is it just the brand or am I miss-calculating my chicken?
>>
>>42466479
Maybe he used olive oil and it's part of the total calorie count?
>>
>>42466479
and no, you're not miscalculating, but it can change a little according to the brand.
(100g = 95 kcal, 103 kcal, 110 kcal, etc)
>>
>>42466513
i hope so because i just about panicked thinking i have been eating an extra 200 cals a meal and not realizing it.
>>
>>42466479
Bone and skin, not everybody eats boneless skinless. Or maybe just >>42466513
>>
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>>42466550
I didn't even consider he was eating bone/skin
ok thanks, panic adverted
>>
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>>42466470
>>
hi anons, pasta always seems to make me hungry like an hour after eating. I use whole wheat pasta. I'd assume its the carbs, but it seems pasta in particular is bad for it. what can I swap the pasta itself out for? I have it with a bunch of veg and chopped tomatoes and some parmesan.
>>
>>42466667
You could just not swap, and omit it.

Or throw in some meat. Try rice, or beans, or both together.
>>
3 day streak under my limit
best I've done in 4 weeks
little victories
>>
>>42466713
beans sound like a decent substitute. might throw some chicken in too. good ideas, thanks
>>
>>42466571
I don't want to freak you the fuck out but it's boneless skinless

I buy HEB brand and I can't recall seeing the calorie count on the package
I'm gonna be honest with you I always ALWAYS choose the highest calorie count on the tracker even if I know what the packaging says, it helps me out but I don't know my friend

Follow your packaging
>>
>>42466667
You could make zoodles or bake a spaghetti squash. Wheat's glycemic index is astronomical, which is probably why you get hungry.
>>
>>42466744
Yea I rechecked (twice) and it's 4 oz 110 cal and I usually have one breast per meal which is around 10-12 oz for 300ish cals
must be the brand,
for a second i thought i was eating an extra 600-800 a day.
>>
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>>42466824
needless to say , was a "holy shit" moment.
>>
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can anybody recommend me a protein shake/supplement that has low calories?
>>
>>42466756
good point, totally forgot about veg spaghetti. is there a database for glycemic index anywhere like mfp? could find much except short lists on Google

>>42466824
I heard some brands add water, to increase weight. I guess that could decrease calories per 100g or whatever
>>
>>42466824
Funny I checked my fitness pal and it says the chicken I used is 113 per 4oz. I think it just displays it weird I don't know man

You're fine I'm sure
>>
>>42466667
It's been proved that protein is the macronutrient that fills you up the most, so as other anons said include more meats in your food.
>>
So /fat/ what are some unexpected benefits you've experienced since losing weight? I've significantly cut back on drinking alcohol and fapping
>>
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>finally looked at myself in the mirror for the first time in months
Bigger motivation than anything else, fuck I'm fat
>>
>>42466954
Less anxiety and somehow less fapping but only because my endurance is A+ now, so the amount of time is the same.
More and more mires but it seems empty because I feel like they only fetishize my more polarizing traits (really long hair, 6'6", manic).
Need to calm the fuck down and hit the gym though, accomplishing the amount of shit I have done in the past few years gives me confidence but I still will have a panic attack if I step into a library alone.
>>
>>42466858

Just get the purest protein you can. Look on labdoor for the highest purity stuff. You can't break the 3cal/gram limit though so there is a floor there.
>>
>>42466869
I'm sure there is. You really just need to know the high ones though, if it's medium or low you can eat it and be fine.

>>42466954
>I've significantly cut back on drinking alcohol and fapping
I've also stopped drinking almost completely, but I think that's a cause, not an effect. I'm kind of the opposite when if comes to fapping, since I am not allowed to do it unless I stuck to my diet and exercise plan that day. I've lost 15 pounds.
>>
>>42466222
>>42466999
So it seems fucked up bodys and trips are related
>>
>>42467104
I'm down 17 and I think I've cut back because, even though I'm still fat, my self confidence is rising every day I stick to my diet/exercise because plan. I used to get home and pour myself a big glass of whiskey and snap a few off to dull the pain. Now I get home after an 8hour shift and 1 hour of exercise and feel fucking amazing. No need to dull anything so no need to drink. Not sure about the fapping though. Maybe I'm just to worn out after exercising since I exercise right after work from 6-whenever
>>
I was on a water fast for 40 days and lost 10kgs. Now I haven't lost weight for two weeks now. I tried eating again at less than TDEE (Eating 1200 when TDEE is 2000). Still can't lose anything. Is the weight plateau real or just a meme? I thought the whole metabolism slowing down was a meme
>>
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>abs no longer visible

I JUST KEEP LETTING ME DOWN
LETTING ME DOWN
LETTING ME DOWN
>>
>>42465368
Man forget about it. Don't eat less to "make it up" or "compensate" shit happens. If you try to "compensate" you are just gonna make yourself want to splurge even harder next time. You messed up today, your goal now is to not mess up tomorrow. If you do, that's okay too. Your in a marathon not a race. Try your best and stick with it.
>>
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>>42467461
>abs have never been festival

IT ALL COMES
TUMBLING DOWN
TUMBLING DOWN
TUMBLING DOWN
>>
>>42467415
>water fast
found your problem
>>
>>42467511
>festival

Visible. What the fuck?
>>
>>42467518
Why. Its been proven to be effective
>>
>>42465368
>chocolate thunder from down under

What literal shitposter decided to name a food item after what sounds like a hilarious euphemism for explosive shits?

AND WHO APPROVED IT?
>>
>>42467415
I'm in the same boat. Was eating really low calories per day on keto and my weight hasn't moved in a week while eating well under TDEE. I guess the metabolism just needs time to get used to it again or some shit.
>>
>>42467522
>not showing abs off at a festival
I wish that I could turn back time
'cause now the guilt is all mine
can't live without the abs from those gains you love.
>>
>>42467643
Week to week fluctuations should not be worried about, most likely just water weight/shit weight.
Once you hit over 2 weeks is when you should readjust.
>>
>>42467415
10kg for 40 days of water fasting? That's unusually slow. Did you do any exercise?
>>
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>lost a shit ton of weight
>people waaay fatter than I trying to give me advice on dieting
>they're getting bigger
>I'm making gainz
>>
>>42467661
No exercise. Had a few cheat days in between. Lel
>>
>>42464664
I always feel bad when i look at this thread

Lose weight is hard when you are fat, you have to change many things and do many sacrifices


Hope you people all make it

Blessings
>>
>>42467415
>I thought the metabolism slowing down was just a meme

You could've lost 10kg in as much time by just a sensible diet and exercise, but you played yourself.

>>42467714
Jesus, and you didn't even actually do it for at long as you said? Why the fuck didn't you just eat at a deficit?
>>
>>42467715
Thanks for the support ,it's sad some people actively hate this thread.

I'm down 50 lbs in 5 months, feeling great.
>>
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>>42455782
320 today, no change from yesterday, V5lbs from start.

3.2mi on treadmill today, 23.8mi overall.

Found out I have a tiny chance of getting to run a leg of the Olympic torch lighting ceremony. That would be really cool.
>>
I love you /fat/ bros

I've been visiting /fit/ for a long time and these threads are great, particularly the fat Wojak oc's.

I hope you all make it, I went vegan a few months ago and if I were to give some advice to help with weight loss it's "fill up on vegetables". I struggled with getting under my calories until I went high fiber, now I'm fine.
>>
GET OUT FAST FOOD REEEEEEEE
>>
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Your weight, right now.
>>
>>42468413
300 starting end of June, 276 since I weighed myself last week. Hopefully less by this Wednesday when I weigh myself again.
>>
Whole Food Plant Based #1
>>
>>42466280
and?
>>
>>42468413
148 kg. Though I'm about to get up for work and might weight myself in a sec.
>>
time for that 48 hrs fast bros, uncontrollable urges result in yet another binge fest

when will my body realize no, no you don't need three sandwhiches, a bowl of cereal and blueberries, a donut, half a cookie, some blended strawberries and coconut milk, bacon and egg bites, a bowl of leftover goulash-

my fucking god i'm disgusting holy fucking shit my ancestors look down upon me with shame in their eyes, as they search for the rest of my family but can't even see them due to my massive fucking size and degeneracy

band camp in five days, visible abs still within reach, let's go /fat/, it's time to
>kick it into high gear
>>
>>42468413
86 kg but some of It might be water weight since I had a fuckton of simple carbs and sugar the past few days
>>
>>42468413
I don't know. I can never know.

I gain three pounds every second. Soon, my love handles will consume the bay area.
>>
>>42468564
>gain three pounds every second
thats about 3.90 usd for you burgers
>>
>>42468533
I don't know about you but my stomach is full after 3 bananas and 2 peanut butter and frozen berry sandwiches on whole grain bread.

ditch the bacon and eggs unless you want to have a heart attack at 50.
>>
>>42468413
218lbs (99kg?). 4 lbs away until I'm no longer an obese statistic in burgerland
>>
>Was 360
>Down to 220
>Starting to pick up 5/10 tinder dates
>Slowly getting over my awkwardness around women
>Getting laid somewhat regularly
>Climbing out of debt paycheck by paycheck
>Noob gains showing on my arms a little

WE ALL ARE GONNA MAKE IT
>>
>>42468740
>getting laid
Unfortunately I have severe trust and commitment issues so I'll never make it on that front. Still losing weight with no signs off stopping though
>>
When the hell do man boobs go away? My BMI's 23.6 but my chest still juts out.
>>
>>42468773
Same here anon but you are only going to get over it by facing your fears. Go sign up, and meet some chicks. You're gonna get friend zoned a lot till you learn how to act around them but it's worth it
>>
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i ate 2 meals today

i fucked up again boys, getting to the 160s is going to be tough as hell.
>>
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>>42468786
Need more info. What is your diet like? How much do you exercise and what are you exercising? Oddly enough estradiol and testosterone are almost the same
>>
>>42468860
5'9", 160 lbs.
Jog for 20-30 minutes every other day
My weight's pretty constant but I eat plenty of sweets.
>>
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>first cheat day in 6 months
>ate 1600 calories of shit
>trying to sleep but keep farting farts that smell like roast beef and i have been shitting nonstop for 4 hours
i will never cheat again
>>
>>42468885
Are you sure it's actual gyno and not just chest fat? How much do you weight lift? I'd recommend cutting out sweets for awhile and doing some lifting, focusing on your chest
>>
>>42468533
Any food you have a temptation to binge on, throw it away. Make it indedible if you have to. If you start feeling anxious about not having trash to binge on just sit down and take a deep breath and remind yourself that you gain nothing for it.
>>
>>42468936
I didn't say it was gyno - I assume it's just chest fat. Also, I don't lift at all.
>>
>>42468903
Your body probably got used to your weight loss diet and was freaking out. My recommendation is to save cheat days for major goals, and even then keep them as close as possible to your typical diet
>>
>>42468995
yeah that fir certain is the case, i had a friend over and decided id treat myself today. big mistake. ill save it for when i reach my goal weight because i dont wanna spend 2 hours on the shitter again anytime soo
>>
6'4" and 300+ pounds.
Went to they gym today and leg pressed 660. I think I could have gone a little higher but my spotter was worried I'd hurt myself.
>>
>>42468981
Sorry, I make the mistake of man boobs=gyno. If you have pockets of fat elsewhere look at your TDEE and calorie intake. Chest exercises might help too. I still stand by cutting out sweets, or at least cutting down on them.
>>
>Just poured out a two liter of soda that my girlfriend left here


No temptation
>>
>>42469010
Friends and family are the hardest part of weight loss in my opinion. They want to eat whatever since its supposed to be a fun night and you are stuck between a rock and a hard place
>>
>>42468688
yessir, shit doesn't even fill me up; eggs on their own are alright though, yeah? maybe i just need to start adhering to one large meal and stuff myself silly with healthy shit and prohibit long term binge over an hour or so

>>42468966
while uni's out i've been working at starbucks for insurance and the pastries are just so tempting, nothing comfier than a cup of black coffee and a croissant; but when we close, we throw out an entire case full of sweets and my poorfag heart breaks as i throw bundles of lemon pound cake, doughnuts, chocolate croissants, et al into the garbage...guess it's just time to ramp up that willpower bois
>>
>>42469030
That sounds good. I'm thinking of taking my coffee without sugar from now on because I've heard you can get used to it. I'm still curious about the man boobs, though. Are they supposed to go away naturally once I get closer to the mid-lower level of BMI, or do I have to exercise them specifically to fix it?
>>
>>42468791
I work and spend time with chicks all the time and they even ask me to come to parties, but i guess I'm to much of an autism. I'm working on it though. One of my female coworkers is leaving soon and asked me is I wanted to go out with her, her husband and a few of her friends and I excepted. Just hope I don't fuck up my diet
>>
>>42469103
>Just hope I don't fuck up my diet

That is one downside, I got like 3 to 4 dates a week and it's getting harder and harder to still eat at a defect. I pretty much fast on non date nights.
>>
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>>42464894

>4 oz of chicken
>552 Cal's
>mfw
>>
>>42469096
I won't lie that I'm an expert on man boob elimination, but big or persistent tits in males means some form of breast tissue has formed. Chest exercises can lessen them over time, but beyond that I'm out of my scope.
>>
>>42469142
No problem, man. I'll look up some exercises, thanks for the help.
>>
Can I get an end result similar to pic related from swimming and diet alone?
>>
almost dropped 170lbs in 2 years, man boobs still here, it's time to start saving up money for surgery?
>>
>>42469191
Yes
>>
>>42469208
Thanks.

One last question:

Does it matter results wise whether I choose to focus on HIIT swimming vs your standard low intensity longer duration swim?
>>
>>42469194
boobs and belly last thing to go, keep going faggot, you arent even there yet.
>>
Is eating a high amount of protein while cutting going to hurt my cut in any way? For the last week I've started eating 150g a day instead of the usual 1g per kg of weight as I have lost more muscle + strength than I wouldve liked to in the last 3 months of cutting. Since doing this I can feel my lifts getting slowly back up, and my chest + arms are noticeably bigger. For reference:
>1700kcal / day
>3 resistance gym sessions a week
>Work requires heavy lifting too
>Losing 1kg a week
>Started at 90, currently 77
I really need to keep going at 1kg/week, so if having more protein is going to slow it down at all then I will have to just bear with losing muscle as I need to be 65kg by January for surgery.
>>
>>42468413
100kg
Aiming for 80kg
Then Im gonna go full bearmode.
>>
I'm on vacation
I have lost weight
Family is telling me to stop losing weight and I look good even though high body fat...

They are proud of me again
Haven't seen them in 5 months..
>>
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>>42468413
320 lbs :( This time last year i was 195 lbs. Fuck me up famalam
>>
Make sure you're going to the gym, anons.

Pic related. Starting at 220 lbs and trying to lose 20lbs, while eating 2000 calories, would take 27 weeks with no exercise vs 9 with moderate exercise (3-5x per week).

Plus you won't be a hungry skinnyfat
>>
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ok I got myself protein supplements. when do I take em though, before or after working out? fucking confused fattie over here
>>
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I CAN'T FUCKING DO IT. FUCK FUCK. EVERYDAY I WANT TO LOSE WEIGHT BUT I CAN'T DO IT. I WAKE UP AND JUST EAT. ICE CREAM, SODA, CHIPS, PIZZA. HOW DO I STOP I HATE IT. I HATE MYSELF. FUCK IM HUUUUGE AND I HATE IT. I DONT WANT TO KILL MYSELF BUT I FEEL LIKE I SHOULD. EVERY TIME I TRY TO LOSE WEIGHT I CAVE IN AFTER A FEW DAYS
>>
>>42469590
stop buying crappy food
>>
>>42469622
it's the only thing that makes me happy, but also fuck me up
>>
>>42469647
throw it away, all of it. dont hesitate, make it inedible if you have to. when you buy food only buy what you need to diet, you can resist the urge to spend money on garbage food, you wont have to worry about resisting the urge to binge on it when it is not there. it seems anxiety inducing for a couple of days but if you stay calm and and just meditate a little it will pass. i was in the same situation as you and ive now lost 100 lbs after finally saying one day im gonna throw this shit away and anymore that comes into my house is also going into the trash. say goodbye to that shit man.
>>
>>42469679
Thank you for the words, it means a lot. I just feel like without stuffing my face, i don't know what to do with myself. I know if i started losing weight it would make me happy, but it feels like it would be an eternity away, whereas sitting on my pc and eating is like temporary, in the moment, happiness. I hate it. I can't seem to ever break the cycle of "Tomorrow i'm going to start losing weight". I feel like I like food more than I like myself. I literally have fantasies of going on nights out after losing weight and getting complimented on my weightloss from people that used to know me. It's fucked up
>>
>>42469679
to add onto this
>>42469647
you have to decide whether you want short term happiness by gorging yourself on filth and hating yourself afterwards or long term happiness and loving yourself by throwing that shit away and starting over
>>
>>42469734
I was the same way, I got fat after a bad breakup because I was a beta loser who had no coping skills and I would often times fantasize about my old thin self and the clothes I usef to be able to wear. It drove me absolutely insane, but one day after like 2 years I had enough rolling around in my own shit and picked myself up and did what I should've done a long time ago and tossed all that stuff away. There is no tomorrow man. Never tell yourself you will stop sucking tomorrow, there is only today and now. you have to stop sucking now otherwise you never will.
>>
>>42469575
I've been losing weight but dont have a scale (just the belt I have from college which goes down a notch a month)

I work in a restaurant 7 hours 5 days a week, and walk 45 minutes both ways. I lift dumbbell weights 3 days a week but DONT do any cardio. How active would you says I am?

I'm going to get a bike once I can afford it soon but fuck running.
>>
>>42469562
I'm proud of you too anon. What're your stats? Did you reach your goal?
>>
>>42469738
>>42469752
Again, thank you. This is super motivating. I hope I can do it, I really do. I want to wake up and actually be able to go out. I want to fit in clothes. I don't know why I keep denying myself happiness, but I need to do something about it
>>
>>42466999
Too much fat producing estrogen in your body that's a HRC voter body lol
>>
>>42469756
just buy a scale dude they're like $15-$20

https://www.amazon.com/gp/product/B00F3J9G1W/

I would say you're lightly active. I always tend to go for the conservative amount so you don't end up overeating.

>>42469647
Just throw it all out. Like >>42469679 said. It's either the food or your health. Find something else to occupy your time.
>>
>>42469780
You have to want it enough, if you dont you are only going to make excuses bro, get up and throw that shit away. flush it down the toilet do whatever. just let it be a reminder that you are doing it because you want to love yourself and to be the man you want to be. there is more to your life than food bro. if you feel you need help it might be worth it to see a doc ir some such about depression if you havent, helped me a lot.
>>
>>42469780
I believe in you. Start right now. It always takes a while, but soon enough, I know you'll make it.
>>
>>42469797
Funny you should say about the whole seeing a doctor thing, because I actually did. I spoke to a health doctor and told them everything, about having anxiety and depression and they transferred me to a higher up weightloss place that go in the mental health side of things and stuff, just weighting for my call from them telling me my appointment. Maybe I will make it after all
>>
>>42469820
Thank you, I've tried at least a couple of time every month this year to do it and i always fail. I hope I make it eventually, it's all I want. I appreciate you for believing in me
>>
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>>42468413
108kg checking in. started at 205
>>
>>42469837
Dont wait, call them about it. good luck with your weight loss. you always have /fat/ if you need help, we are in this together
>>
>>42469585
i mostly drink a shake after workout
never bothered with the science tho. mfp tells me to aim for 75g but i take 100 +shake on workout days
>>
>>42469797
>visiting specialist for depression
Second this. I went to a doctor a few years ago about my anxiety and depression, and it is one of the best decisions I've ever made without a doubt.
>>
>>42469890
thank you, i will :]
>>
it's fucking crazy seeing the posts talking about starting weight loss and people feeling like they can't do it and just binge on shit. i'm glad i'm not there anymore. best of luck to you guys.
>>
>>42469789
theyre all fucking electric and will just tell me Im fat.
>>
>>42469855
Of course, buddy. Keep us /fat/bros in the loop, we're all rooting for you.
>>
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>>42470009
you are fat

that's why you're here
>>
>>42468413
79kg. very happy atm. need to cut down to 75kg but I'm keeping my current weight for another week at least.
>>
>>42469647
Find something else to make you happy.
>>
>>42466999
why are your nipples so tiny
>>
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down 23kgs

currently 81kg

can i ever /make it/ with my body shape?
>>
i really hope you are a woman
>>
>>42470198
for>>42470196
>>
>>42470198
do i look that manly :/
>>
>>42470210
no but after spending years here im conditioned to think anything that looks remotely female has a dick
>>
>>42470196
nice feet.
how fucking tall are you?
>>
@apple
Kabigon
243.6lbs
>>
>>42470196
shoo shoo roastie.
>>
>>42470196
This is a safe space for perma virgins, take yourself to r9k where you belong thot
>>
>>42470216
i know they're fucked thanks

i'm 5'7
>>
>>42470251
i'm a khhv
>>
>>42470252
5'7" and I look way fatter than you at 81kg, you're pretty fortunate
>>
>>42470264
>female
>khhv
That cannot be true.
>>
>>42470272
they say it ain't
but it do
>>42470269
i store a lot of fat on the backside
>>
>>42470264
>khhv


LIES! TAKE YOUR BLOODY CUNT AND GET THE FUCK OUT. THIS IS A SAFE SPACE REEEEEEEEEEEEEEE
>>
>>42470292
>but it do
Lose weight and then you'll be able to get Chad. Hell, even now if you'd get Tinder there are plenty chubby chasers.
>>
>>42470252
>5'7
>81kilos
wtf really, that seems insane
I'm 6ft man and I'm 86kg and I look crazy nofat compared to you
>>
>>42470292
show yo bum so we can give our objective perspective
>>
Result of daily weigh ins since i started on the 5th July, am I gonna make it /fat/?
>>
>>42470196
L O N D O N
O
N
D
O
N
>>
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>>42470309
it's grossly fat
>>
>>42470350
looks like you made it once then spent 2 weeks making it again
>>
>>42470364
be my braaaphog
>>
>>42470364
Christ enough
>>
>>42470196
I hope this thread doesn't go to shot because of this post
>>
>>42470364
>81kg
you look like that at 81kg? how tall are you

about the ass, a bit flabby but nice shape, just get a bigger ass and it should all work out well
>>
>>42470426
>I hope this thread doesn't go to shot because of this post
51.5074° N, 0.1278° W
1
.
5
0
7
4
°
N
,
0
.
1
2
7
8
°
W
>>
>>42470196
>>42470364
Post more for research purposes
>>
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>>42470364
>>42470196
>81kg
wtf, where are you even storing that weight? you must have a huge head
>>
>>42466479
When faced with conflicting calorie data for a food, I always pick the higher value.

When faced with conflicting TDEE figures, I always pick the lower.

When faced with conflicting calorie burned data for an exercise, I always go with the lower.

Always err on the side of gainz.
>>
>>42470196
>currently 81kg

There is NO WAY you're 81kg. I'm a 187cm male weighing 75kg and I look fatter than you.
>>
>>42470462
pictures may not represent actual size
i wear a US size 12 so bretty fucking fat
wore size 16 before at 104 kg
>>
>>42469567
>320 lbs :( This time last year i was 195 lbs.
>a buck 25 in ONE YEAR

Not to be a dick but how??? That seems like it would almost to be deliberate.
>>
>>42470364
fuck off. I would still bury my face in your grossly fat, sweaty asshole after your daily 30 min elliptical workout you disgusting hog.
>>
>>42470462
>187cm male
>75kg
>fatter than that chick
fuck your genetics must be absolutely horrid
>>
>>42470427
>just get a bigger ass
You monster. An ass with that shape would look great if she was LESS fat.
>>
>>42470513
or he has mental problems. My money is on the latter.
>>
>>42470528
she may lose her ass before losing fat on other parts depending on her genetics, just give it some consistency by putting some muscle below and making it bigger, can't risk losing that
>>
>>42470556
>by putting some muscle below
Ah I misunderstood you. Go with this femanon.
>>
is 1970 a good Calorie intake for a 295 6"0 24 male
should i eat more or less
>>
>>42470586
less

i'm 6'2", was 301lbs and have been eating 1500calories
>>
>>42470586
It should be much less according to your height. I eat 2k kcal and i'm 6'4 260 lbs. Just calculate your TDEE and eat with 600-700 deficit.
>>
>>42470586
>try 1970 for 1 week
>did you lose weight? y/n
>increase or decrease calories accordingly
also depending on your eating habits it may be easier to count weekly calories than daily calories, try and see what works better for you
>>
>>42470586
find out your tdee and eat 30% less
so 1970 is fine, be sure to update your caloric intake to your tdee every few weeks
>>
>>42465058
for you.
>>
what is a good
macro-nutrients goal for myfitniesspal
for carbs protein and fat
>>
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>>42470196
>5'7" 81kg
I'd double check my scale or praise the gods of fat distribution
>>
>>42470721
Would slam that piggy
>>
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>>42470721
i look fatter on a full frontal shot desu
>>
>>42470739
you could lose that in 1-2 months
you caught yourself real early
>>
>>42465981
What the fuck, how did you manage that?
>>
>>42465656
I know about PPL, but what's SS and SL? Just so I can look it up.
>>
>>42470801
What he said. Now stop whoring for attention already and fix your shit while you have a chance.
>>
>>42470801
My goal is to get below 60kgs
Ideally 55
>1-2 months
I wish
>>
>>42466739
Hey, good job, bro! Keep that shit up!
>>
>>42464831
Good thing would be doing something like 20 min bodyweight exercises instead if you dont have enough time. I use sites like fitnessblend for ready instructions if im lazy or too uninspired to come up with a routine.
>>
>>42470721
>get good look at torso
>better lighting
Yeah okay I see what you mean by fat now. Stop eating, get thinning.
>>
>>42470838
it's a different person anon
>>
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i've finally stared to train again after a 2 year break, obviously my muscles cannibalised themselves and i got small and fatter. i'm about ~85kg and more than 20% bf (i guess between 20 and 30).
i want to cut till winter and then bulk again. my question is what are the best reps and sets to keep a maximum amount of your muscle mass and burn the fat and what type of cardio should i do?
my routine now
running at 6kmh or 10mph for 30min - cardio
pull ups and dips till i can do 20 reps without a problem
>>
>>42468413
130kg (like 286lbs).
Working down from 135 for about 4 months and sucking at keeping my schedule, but I've moved to a new place, new me etc. Shit's gonna go fine.
>>
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>>42470821
it's doable in 2-3 months. i'm a 5'8 guy and was around 80-85kg. started lifting seriously, eating 1500-1700 cals depending on the day (tdee is around 2000) and doing cardio 3-4 times a week 4 months ago, i'm 68kg now. as a women it should be much easier because you don't have to worry about the skinny fat curse as much. you have to have self-control, drastically reduce the amount of carbs, eat around 1300 calories and do half an hour of cardio every other day. i'd look into stuff like bodysquats as well. good luck anon, we are all going to make it.
>>
>>42468688
Eggs are good for you tho, and depending on your bacon it can be ranging from very bad to middling. You don't gotta cut bacon entirely, just ramp it back.
>>
>>42470848
oh shit lad, you're right
then I officially have no fucking clue what's up with the first chick
truly bamboozled.
>>
>have work at 5am in the morning
>often work until 10pm for the overtime money
>never pack a lunch because fridges at work are hard to come by
>never have time to make breakfast save the occasional cereal
>supplant that with vending machine and fast food options
Okay, I need some sort of cheap, quick option for breakfast to make at the house. Not superfood option, I mean something I can make at 4 in the morning and be fine doing amidst showering and shaving and getting to work. And I need some sort of food that will take for a trip to work for times that switch up a bunch (7-8am, to 12-1pm depending on the time). This is a killer on my budget and my waistline, and I sort of realized how toxic this food situation is last night. I went from XL to XXL at one year there, and it's a fucking hospital. Also I've been eating out fancy a lot as a sort of destressimg thing since good food makes me stop thinking about work and life for a while. I need alternate options for relaxation, and besides exercise because cardio just leaves me stewing on my flat feet hurts mg and my bad day.

Tl;dr what do about time-fugged diet, and stress?
>>
>>42469090
About the one large meal, try eating smaller meals instead. An all day breakfast has a greater potential of being massive, calorie wise, compared to many snacks over the course of a day.
Just if you're gonna go to snacks, make sure that you don't over do it, many little things add up. Just be concious of how much is in them and stuff. Bananas are great, both for your hunger and for your lust for cock.
>>
Dumb question, don't know where to ask.

I'm taking some fat burner for the kek. Should I take them immediatly before workout or 30-40 min before ?
>>
>>42470919
you shouldn't
>>
>>42466842
Holy Beautiful
>>
>>42470875
?
>>
>>42469096
The main problem with not liking coffee is that it's bitter. Get an aeropress or a drip coffee maker if you don't have them already. If you can, grind your beans yourself (though that's not always necessary), and use a lighter roast for an even smoother taste. Remember to wetten your filters before you use them and get the coffee out of the pot immediately.

Coffee's great if you just do it right. IMO if you need cream or sugar in it you're doing something wrong.
>>
>>42469237
Low intensity long duration is so fucking boring. High intensity is more fun but leaves you tired much more quickly. I say do something in the middle, swim pretty fast, but not sprinting, for a set amount of laps, get winded, have a short break, rinse and repeat.
>>
>>42470821
>My goal is to get below 60kgs
you need some muscle, specially legs and ass, if you gain that you can look great at 60-65kg, depends how much muscle
>>
>>42470923
I know they are a meme, i'm not planning to use them for a long period, just a month.

I only want to know how to min max that shit
>>
>>42469734
A friend of mine has ADD, her therapist said something that's very true for most people. "There is no later". Your brain and body doesn't want the change, it wants to keep you fat. You rationalise wanting to stay fat by saying "tomorrow I'll start losing" "I'll go on that walk later" and so on. While some times it does work, for the most part, there is no later. Do it now.
>>
>>42469780
Remember that hope and motivation only go so far, they run out after a week or three. What gets you results is discipline. If you struggle with that, try talking to a therapist or meditating.
>>
>>42471018
This, meditation seriously helps me clear my mind when I have a desire to binge on trash I can go for an hour or so now in comfort and come out of it feeling really refreshed.
>>
>back from a run
>butt tingles
hmmm
>>
>>42468413
360 lbs down to 309
stoked about hitting 50lbs but fuck it's going to be a looong grind
>>
>>42471026
you have cancer, sorry.
>>
>>42471060
not agaaaiiiinn!
>>
>>42470664
Beans, my brother. Carbs, fat and protein in one delicious little package.
>>
>>42471141
He's right
>>
>>42470902
For breakfast, oat porridge. Fucking great food. Get some oats, mix them 2:4:1 with oats:water:milk (sub milk for water if you want, but it helps give a smoother taste), add a pinch of salt and nuke that sucker for about 3 minutes, then let it rest for maybe the same amount of time. Add a little low-cal apple sauce or jam and you're got a great, whole day breakfast on your hands. You could mix up the shit, stuff it in the nuke-box, run it while you're showering and stuff, when you get back give it a stir and your breakfast is ready. You could bring it with you, though it might be a bit weird. If you need to, though, let it cool down for a little bit and put it in a double plastic bag (not expensive ones, like zip loc, just regular bags) and cut a hole in one corner, then put a bag clip over it. Just suckle that delicious teet, brother, and you have sustenance for a day.

As for snacks/lunch, bring a banana and an apple in your bag, maybe a whole-grain sandwich if you get hungry.
>>
>>42471025
Also green tea helps me a lot to control both my hunger, hydration and cravings. Just make sure to keep the fuck away from Lipton and brew at the right temperature. It's even got a slight little sweetness to the back of it. Good shit.
>>
Just ate 1.1kg of red cabbage. I picked it up when I saw it was reduced to 30p. Felt pretty fucking good stuffing my face to oblivion and it was under 300kcal. Just buy cheap veg lads.
>>
>>42471272
Cabbage is the shit. You could live a healthy life on cabbage, onion and beans alone.
>>
>>42465368
>CHOCLATE THUNDER FROM DOWN UNDER

KEK
>>
>>42468413
72.3kg
>>
>>42470364
I look fatter at 72kg 5'7 REEEEE
>>
>>42470821
You can lose 4kg a month on a 1000kcal deficit fairly easily.
>>
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Went pretty hard today, three hour long walks and a two hour hike up a mountain.

It was exhausting but now I feel pretty good. And I came in at 1244cal in MFP.
>>
>>42471341
been plateauing for 2.5 months :(
need to step it up
>>
>>42469567
if not bait, how
>>
I've just thought of something

I've put weigh on this week, for the first time since I started losing weight nearly a year ago
the only thing that's changed recently is I've stopped drinking diet soda (because I can't afford it, lol poor cunt)

would that somehow mess with my weight?
it's only like a couple of pounds, but like I said, it's the first time the scale has ever gone up.
>>
>>42469734
I know your pain bro.
I'm struggling myself but improving slowly (went from 240 pounds to 220 in one year)
>>
>>42470902
>quick option for breakfast to make at the house

Went I don't have much time, I blend one banana, one egg, a few berries and a glass of milk together and drink it, only take like 10mins tops
>>
>>42468413
~116 kg
>>
@apple

165lbs

At a hotel right now and the scale is a shitty looking old manual one so might not be too accurate, but better than nothing. Will see tomorrow morning when I can use my usual scale again
>>
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There's no fucking way this is accurate. So this is what I've been eating at for a while. Couple this with me just learning about how much calories is in a typical fast food place. Kinda eye opening.
>>
>>42471618
Oops, my TDEE is apparently 2968.
>>
>>42470884
Unfortunately, you seem to misunderstand reaction images you retarded faggot. The image actually has to relate to the post you stupid retarded idiotic faggot.
>>
Hey Apple, I'm 120.6 this morning. Could have done better but oh well.
>>
>>42471629
>tfw 1915
man oh man, what I could do with 1k spare calories
>>
>>42471652
Hey, we all crave for some mcdonalds but there's no need to lash out over a reaction image, fatty.
>>
>>42468995
>>42468903

>not integrating cheat days in your calories goal for the day

are you even trying at this point?

>>42469567

teach me senpai
>>
>>42471699
>breakfast at mcdonalds
>0 calories from 10:30am
such fun
>>
@Apple
CrushCrush
228.14
>>
@Apple
Oz
170.5
>>
Been on a 1000 -1600 cal diet for a few months

Losing steadily
Been lifting and doing cardio
Looking better and pants are looser but I only care about the numbers on the scale

>go for one night out with my friends, have a few beers and some nice food not too excessive
>gain 15lbs in a day
>doesent go away
>starve myself and burn 1000 calories so I'm negative 1000 calories for the day
>scale didn't move this morning
>raged and smashed it and went and lifted weights
>second day of zero calories

Fuck this shit. MAKE FUCKING PROGRESS
>>
>>42469121
The baked part of the chicken probably has breading, egg, etc. which gives it extra calories if I had to guess
>>
>>42470984
They don't work, period. Full stop.
>>
>>42470721
not to be rude but you would look 10000% better if you just had panties that fit
>>
I want to eat lots of food but I can't coz I'll get fat
anyone know that feel?
>>
>>42471809
So what you're telling me that in one night, you ate around 52,000 calories? In one night? Because that's really the only way that you could gain fifteen pounds in one night minus water weight.
>>
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>>42471911
I want to not want to eat a lot of food
>>
>>42471933
Man, those chili cheese nuggets. They're too good.
>>
>>42471944
seems logical
>>
>>42471911
Eat lots of big foods, like cabbage, root veggies, so on.

>>42471944
Drink unsweetened tea, preferably loose leaf green.
>>
>>42471809

congratulation, you just proved that starvation it's not a meme, also, how the fuck you ate 7kg of food?
>>
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>>42471955
thank u senpai
>>
Too self conscious to exercise at day, area is too ghetto to do it at night. Are prison exercises I can do in my room worth it, or would I be extremely better off outside?
>>
>>42471959
not him, but easy if its watermelon
>>
>>42467711
I've noticed this trend too. Lose a considerable amount of weight and everyone around you turns into a nutritionist. They're probably just insecure that you're losing weight fast so they try to reassure themselves they could do it if they want to.
>>
>>42471992
personally I tried the treadmill but I just got off when I got tired
if I go for a run then at the very least I have to walk back home no matter what

that's probably not what you were asking but perhaps someone will benefit from reading it
>>
>>42468413
270 down from 310
>>
>>42468773
Listen to jordan Peterson, clean your room. Stopping playing a victim, travel to the underworld, slay your dragons and be your archetypal hero within. GO NOW
>>
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>tfw managed to work out for 2 and a half hours today and tracked all my food
>>
Boom! First milestone reached. I got under 250 lbs. today after starting above 260 less than three weeks ago.
>>
>>42472108
If you're working out for that long you are probably doing it wrong. Try HIIT. Oh well, good job anyway.
>>
>>42472108
>>42472110
good work /fat/fellas
keep working hard and i'll be getting hard
>>
>>42472116
No I just do lots of cardio and weight lifting on the same day
Usually 2 minutes breaks between my sets
>>
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>>42464664
I'm trying to do intermittent fasting /fat/, but I feel like I eat too much for dinner. I have one meal per day (dinner ~5-6pm) which usually contains a protein and a carb-y side dish. If I feel like I'm starving because I ate less dinner I eat a light lunch of a boiled egg or something at 12-1pm the next day or a light snack at 8pm.

Am I doing this shit right?
>>
>>42465368
Hey faggot eating that much is probably just maintaining, so don't sweat it
>>
is water only going to kill me if I do it for a week

t. 260lbs
>>
>>42472154
Water fasting is retarded. Learn self control faggot.
>>
>>42472154
No you'll be okay.

>>42472161
>t. someone who failed a water fast
>>
>tfw you're staying awake just to create the next /fat/ thread
cmon bump limit
>>
>>42472161
Water fasting teaches you self-control, faggot.
>>42472154
It's fine, just don't do it all the time and don't be some loser who water fasts to make up for being a disgusting pig.
>>
>>42472173
what is it about a total lack of food that you find appealing?
does it sound like it'll help you shed weight quicker?
Genuinely curious
>>
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>>42472175
fuck u
>>
@apple

197lbs this week, down 5, had a stoumach virus so lost a bit fast for my liking
>>
>>42472206
sorry bro
wanna make the CONFESS post for next thread? i can give you a few images if you'd like
>>
>>42468413
65kg for 6" of height
>>
>>42472206
>fuck u
>for keeping the thread going
kill yourself kike.
>>
>>42472223
Im new here, what's the CONFESS post?
but yeah i always need new fat wojaks
>>
>>42472227
same but I have an inch on you
why are you in /fat/?
>>
>>42472227
>>42472258
LEAVE SPOOKY SKELETORS

LITERALLY AUSCHWITZ MODE
>>
>>42472283
I'm 3lbs from underweight
which is 2 brackets away from overweight
it's like a safety buffer
>>
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>>42472250
its a post where guilty /fat/bros post their sinful dietary decisions

>ctrl f
>no CONFESS this thread
wtf im kinda disappointed

>pic related
here post this guy next thread which i'll make in a few minutes
>>
>>42472302
alright thanks
>>
Is it too early for @Apple ?
>My Real Name
>206
Decent week.
>>
@Apple
JDM
234.6
>>
I look like Vladimir Harkonnen. What do?
>>
NEW THREADS BCS
>>42472387
>>42472387
>>42472387

POST (WEIGHT) GAINS AND (POO) PAINS THERE
>>42472387
>>42472387
>>42472387
>>
Am I fat, /fat/?

180cm 76kg for the record.
>>
>>42472398
put some more clothes on so we can give more accurate advice
>>
>>42471933
I didn't, I counted it.

I burned into -negative 1000 cals before I went out , counted the beers and the food and got up to 4000 cals

I think my basterding muscles are retaining glycogen

>>42471959
Im pissed because I do 5 days a week, 2 hours workout

Eat a maximum of 1600 and aim for 1000 most days and only drink water and don't consume any sugar

Burn a minimum of 600-1000 via exercise
>>
>>42472398
Yes.
>>
>>42471618
the heavier you are, the more you use
do some exercise, watch it spike up to 3300-3400
>>
>>42472142
Remember that being hungry is alright, starving is not. If you feel that niggling little feeling in your gut you can probably wait another hour or two before eating more. If your stomach is growling, aching and you're having troubles concentrating on other things, you're eating too little/too seldom. Pace out your meals to not overwhelm your stomach too. Your body gets used to stretching the stomach if you eat whole-day meals. If you eat multiple smaller ones your body gets more used to keeping your stomach small, which has an effect on your ghrellin production and helps you eat less on the whole.
>>
>>42467576
Australia, not even once
>>
>>42470894
>eggs are good for you

the overwhelming body of evidence points to the exact opposite, despite what your keto blogs say
>>
>>42470802
I said it was only a single months of process, so like 7 pounds (some was water weight).
>>
>>42470902
IF, train your body to only truly get hungry in a small window of time.
Only eat after work, have food cooking in the crockpot or whatever.
Get home and eat yourself a good 1500-2000 calories meal, will be satisfying as hell.
>>
>>42471910
I'll worry about buying clothes that fit once I'm at target weight
Thread posts: 330
Thread images: 49


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