/fat/ TRUE fat thread, wojak edition

op pls delet this
i hate the no wojak post just as much but we shouldnt splinter /fat/

>>42756182
Fast, Just drink water and get your electrolytes. You will loose all your fat is 60 days and lose zero muscle mass. People real have no clue the power of fasting.

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Completely 100% unsupported broscience: calorie consumption on matters on your lifting days when it comes to building muscle mass. You can significantly reduce your caloric intake on non-lifting days with no ill effects to speed up weight loss.

Now prove me wrong with actual science.

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>fell for the OMAD,meme
>"you can stuff yourself in one sitting and you'll lose weight,no one can eat THAT much in a single sitting"
>consume 2200 calories and it ain't even 12 pm
>going to be 30 in less than 3 years
>will never know what it's like to not be fat in my youth
>never experiencing a gf in my teens now 20s
>dropped 70 lbs
>putting them back on slowly

>>42756182
>Be fat last decade, invisible to women
>Lift, diet, go from 97Kg -> 81Kg (179cm), gain muscle and strength
>Still feel fat and shapeless

Going on vacation abroad soon and had the crazy, far-fetched idea of hitting on women in bars or clubs. Then looked in mirror coming out of the shower and reconsider 'cause who the fuck wouldn't laugh me away in disgust.

fat fucks

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>>42756182
Almost there boiis. I'm 10 months in and my goal is to get abs by December. Does /fat/ think it Is possible?

>started at 265 Jan 15th
>currently 211

My goal is 200 by my birthday in 5 weeks, completely possible. My ultimate goal is 150 (manlet) which I hope to get by June of next year which means I would've lost 100 pounds in a year

172 pounds is the lowest I've been in my adult life

>>42761502
You're eating far less and not exercising at all.

No, you're not going to have a six pack by december. You will look thinner in a shirt though. So..tha's something.


Look bruh.
To lose weight and look good you should eat far less then what you used too AND do basic calisthenics every day as well as get an hour or so of walking in every day.

As for diet. Eating far less allways works, but eating less as well as healthy food at least 75% of the time is superior.

>>42761502

Holy mother of shit, what diet anon?

amazing progress, you're making it

>>42761502
Nice dude, makes me wish I had taken progress pics. No idea if abs by december is a reasonable goal, I haven't looked into that sort of stuff since my plan is to start a bulk once I'm finally skinny enough that it'll actually be healthy to.

>>42761529
You know nothing about the diet and work out game. Yes I'm eating far less and it's even caused me to lose muscle but I actually also work out daily and when I feel my body trying to recover that's when I eat foods with protien. I'm also smoking lots of marijuana to help my metabolism when fasting.

>>42761502
great progress man, keep going

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>>42761529
I dont know anon, i think he could. End of December is pretty much 4 months away.

I would need his weight and exercise routine to correctly calculate it, but id say hes around 95kg in his last pic. If he fasted for 2 months and did loads of cardio then he could get down to 65. A months of dieting and cardio then a month of slow bulking while counting macros.

He could have a body like pic related, but i also think he may have some loose skin that he would need to use bio oil or get surgery for.

What's the best simple routine for someone who is trying to cut from 260 to 220 and is 6'4?

>>42761663
CICO

>>42761637
....
That nigga has had more dick in and around his mouth and ass then elton john and madonna combined.

>>42761575

>>42761637 here.

dont bother doing muscle gaining exercises while at a big calorie deficit, you're not going to gain any significant amount of muscle doing that unless you're on riods. Focus on cardio and shit while you're losing weight. once you're at that low bf% start hitting macros and slow bulking

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>>42761502
starting and current stats? also when did you start

nice progress lad

>>42761669
at least hes getting some sexual attention :^)

>>42761680
i wish i could have the fat you have

>fat gut but no moobs

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recently moved into student housing with 5 other people. there's very little in the way of cooking equipment and fridge space. i used to cook quite extensively for each meal, sometimes it'd take me an hour at a time for certain things, but that isn't practical here (not to mention i have much less time). any recommendations for good meals with minimal prep? i'm already finding myself falling back on trash oven food and takeaways. my only real restriction is keeping carbs minimal, though i'm not doing keto.

>>42761718
Same. Went from 290 to 220 and my mantits barely shrunk. They also went from being the same size to being very different sizes, which is pretty frustrating.

At least it's good motivation to keep losing weight.

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reposting maymay

love yourselves anons

>>42761741
>>42761718
well my chest went from a 52 inch to 45

my stomach went from 49 to about 47
it looks better than having big mantitties, but abdominal fat is supposedly worse for you than other locations

>>42761680
Started at 320 in early last December and now I'm 225lbs. The first 6 months were slow. I was struggling to lose 5-10 pounds a month. Now I'm losing 15-20 a month.

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>>42756268
I follow this 100% seriously and have lost fat and my lifts are still going up 4 months in. I don't think it's a meme 2bh.

>>42761677
I've been jumping rope the most. I curl dumbbells and do push ups mainly to maintain the little bulk I have left.

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Can I share my diet with you guys? I'm planning on eating tomorrow:

Breky
>3 eggs scrambled
>50g of cheese
>2 slices of bacon
Total calories: ~550kcal
Total Protein: 36g

Lunch
>1 cup of white rice
>200g of chicken breast
>1 cup of grapes
Total Calories: 592kcal
Total Protein: 64g

Dinner
>2 hard boiled eggs
>1 banana
>1 cup of carrots
Total Calories: 280
Total Protein: 14g

>Grand total
Calories: 1442kcal
Protein: 114g

Is there anyway you can of to increase protein and decrease calories? I want to be at around 1300kcal and around 120g protein without sacrificing fruit. possible?

>>42762074
Replace rice with more chicken or seitan.

>>42762094
>seitan
75g of protein @ 370kcal what the fuark? what's the catch? it must taste like ass or something

>>42762111
Two small catches.
ALMOST complete protein, only lacking in one amino acid but it won't matter at all if you have other protein that day with that amino acid, which chicken does.
Difficult to cook to make it taste good.
Super fucking cheap if you just buy vital wheat gluten, some of if not the cheapest protein available.
You just mix it in a food processor with some spices, steam it for 20 or so minutes, and fry/grill/boil it.
Not great but if you cover it in hotsauce you have almost free gains.

god I miss pastries
>sausage rolls
>steak slice
>cheese twist
>pork pies
it's another food I keep checking the label then immediately putting it back

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310 in late March to 239 today.

Soon I'll be able to wear more slutty girl clothes :^]

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God, I feel like lately I've slipped. Being back home temporarily was fine at first...of course I'm not losing weight like I was at the dorm, but being surrounded by food has finally worn my defenses away and it seems like I always binge on something. A bag of chips or an idle snack. If I were shopping for myself it wouldn't be a problem, but I'm not, and this shit's just sitting around, waiting, calling out to me. I drowned myself in water yet it didn't take the ache away. I ate two pounds of veggies too but it didn't work. I still binged afterwards.

Ate around 1800 calories for sure today. Fml.

>>42762970
160% of my TDEE yesterday
could have been worse if I'd remembered the oat cakes in the freezer

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Down about 40 lbs doing intermittent fasting + water fasting + intermittent fasting on and off for about four months

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I have a huge addiction to spicy chips, to the point where now I lick the spices off instead of eating them so I don't get the carbs/calories. Picked up a bag today, put it back before I left the store. I will not feed into my addiction!
>Pic related december-july 420 - 350 down to 325 now

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rate progress lads

bf% was calculated using bioelectrical impedance analysis, don't know how accurate that is.

>>42763414
shave

>>42763376
>>42763414
That's awesome dude!

>>42762970
Have the same problem while visiting home. Only thing that works is just going back less and less. 3 days of binging every month is not too bad.

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Haven't taken my calorie counting seriously, took a month off of the gym due to travelling, I have at least been pretty good about lifting on schedule though.

If I was forced to say something nice about myself I think I may have made some face gainz, but that might be because I suck at taking photos at consistent angles/poses. This makes me happy because I've always DESPISED how I look from the side.

Been thinking of binging since Saturday night, how good it would feel to wolf down 3000kcal in just half an hour.

I've decided to never buy my trigger foods again, but it doesn't help the cravings. Is this how alcoholics feel with their withdrawal?

>>42761734
Chicken, rice and broc breh

>all these people posting their pics
>i'm literally the opposite
>pretty much have no gut but still have moobs
I have the body of a 12 year old girl that is developing her breasts

>>42763954
pretty big improvement desu. you went from looking like a chubby woman to a chubby man. keep it up

>>42763954
Anon, you look like a discounted lesbian.

am i gonna hurt myself if i go back to the gym with really stiff muscles from yesterday? i'll be doing different exercises and being easy on my legs which have it the worst

My intake varies between 500-1000 calories a day and apparently have a TDEE of 2,083, how much fat can expect to lose over a few months

>>42763414
You look great, keep it up!

>>42756268
Your fat is providing you with enough calories to survive a day. You can build muscle eating nothing.

>>42763414
anon that neckbeard has to go. you looked better in before face pic

>was proud of getting below 200 1-2 weeks ago
>had terrible depression because of my shitty life situation atm, been snacking far too much and eating out
>back up to 201
>calendar says I've lost only 3-4lbs since July now
And weight loss was one of the only things going well for me, managed to fuck that up too. Guess it's time to get serious about it again.

I swear I wasn't even cheating that bad, all my meals were 300-400 calories, but must have been sneaking in far too many snacks I guess. Could've been in the low 190s by now easily.

>>42764364
but i thought you need protein for muscle

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WHY IS FASTING SO HARD REEEEEEEEEEEEEE

>tfw been doing intermittent fasting without knowing it
No breakfast, lunch around 12-13 and dinner around 19:00 every day

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>>42761765
that file name tho.
be gone /fa/.

>>42757336
It could be much worse bro. Just about the saddest thing I ever saw was someone who was in there early 60s who was getting healthy and trying to pick girls up at a park. Young girls will love that your older, it will make them feel more sophisticated/smart that they have you.

>>42764414

from what I understand the first few times are hard but your body gets used to it eventually

what is your progress?

>>42758047
I'm 180, went from 100kg to 75kg. Still feel I need to drop at least 5kg before I can attempt to go on a date again.

Where do you plan on going, anon?

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>>42763414
I have addiction to fucking cola, fellow fatass. I fucking drank it almost every day.
Recently, there was a bottle of cola in my kitchen, right in front of my eyes. Daddy brought it home.
But I fucking resisted. Didn't even touch it until people in my house drank it.
Good fucking job.

>>42764536
Same but i switched to diet coke. Atleast i'm not consuming ridiculous amounts of sugar.

>>42764414
Just make sure you don't have any convenient food on hand

>>42758047
Anon, dont develop "fat man in skinny body" syndrome.

I have lost about 20kg and my hair has gone thinner. How do you keep your hair while losing fat, fellow fatanons? :(

>>42764589
Shave it.

>>42764589
How does that work?

>>42764589
be overweight before you start losing

>>42764602
it's common during extreme weight loss. just look what happened with the Auschwitz prisoners.

>>42764395
you do. Do PSMF if you want to build muslce and lose fast.

>>42764591
I'm a femanon so that is not an option.
>>42764602
What do you mean? I assume I'm losing micronutrients and not getting enough from my food (I did a 1500kcal cut for 4 months). I don't really know how to make up for it so it doesn't get worse.

>>42757336
life isnt over until you are dead. dont compare your milestones to others.

>>42764626
Did you use any multivitamins or other supplements?

>>42764611
I'm in the normal range now but I did start off as an overweight fatty. I think I might have cut too many kcals. Ree.

There is a point in not cuting out more than 100kcals I guess. :(

>>42764589
In same boat, lost almost 100 pounds and my hair is thinning. I guess it's my punishment for letting myself get to 270.

I'm destined to always be disgusting.

>>42764589
This won't happen to me if I go for intermittent fasting, will it? I'm only 12 or so stone right now

>>42764631
yes, I've been even taking biotin. guess I'm still not having enough vit D but I'm not an expert on vitamins.

>>42764652
Nah it happened to me at 18 when I was fat, I'm nearly 25 now and my hair is maximum JUST.

It has nothing to do with losing weight some men are simply destined for the JUST zone.

>>42764414
your body is addicted to easy food sources. its never gone too long without food for years.

who here /binging on junk food for two weeks straight/?

>>42764652
I can only suggest to study carefully what suplements and foods to take best when you are losing fat to avoid hairloss and not to lose the weight too quickly.
I thought I was doing just fine but it just got considerably thiner at one point and now I'm just sad.

>>42764662
i binged on alcohol for about a month straight and now i'm back to making progress. i didnt gain anything thankfully, just wasnt losing

>>42764669
Couldn't you get it back with said supplements?

>>42764662
two days, and it's burned a fucking huge hole in my budget
gonna have to get this shit under control sharpish

>>42764655
>I've been even taking biotin.
Just biotin?

>Lost 60lbs a few years back
>Was on the verge of having a healthy BMI
>Got horribly sick just after christmas which weakened my resolve
>Slowly went back up about 30lbs, tried several times to get back into it again but didn't see any results and gave up, but ultimately was keeping it at a fixed level for a good while
>Lose control over the last few months, can't fight the temptation to order pizza every 3/4 days and end up only 15lbs from my original weight
>Pizza place closes for refurbishment for a week
>Painfully manage to break the dependency on it and start CICO again
Six weeks since I last got pizza and I'm down 7lbs since I started tracking three weeks ago. Stopped having the urges entirely and feeling pretty happy at 13/400 calories a day, exactly like I was when I lost the 60lbs.
Shifting my mindset was really the hardest part. I feel pretty lucky that those refurbishments came when they did.

>>42763954
Your jaw looks way better, anon. Keep pushing.

>>42764652
You don't lose hair cutting, I went on a dumbass diet where I ate like 500 calories a day for a year(ended up ballooning back up later) and I still have all my hair. It's just genetics.

https://www.youtube.com/watch?v=7lLPNKDf8bg

I think this movie made me want to get fit
just the way he effortlessly springs around, scaling walls and jumping rooftops and shit, it's superhero stuff
god I'm such a child

>>42756268
her man voice

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Confess

>>42764757
pussy is the only true motivator.

>>42764753
No, retard. You should probably read up on what hair is made of. Your anecdotal evidence means jack shit.

>>42764770
Just had half a 2 liter soda in 1 day. I actually made myself a meal at 4 am just to have a drink of soda.

I didn't even buy it, my sister did, but for some reason I craved it so much and caved in. Soda tastes like shit too but when you don't have it for months it's amazing.

>>42764344
>tdee = 2,083
>3 months @ 1000 cals = 25lbs
>3 months @ 500 cals = 37lbs
That's assuming your diet is immaculate and your tdee does not change in 3 months

>>42764770
1 can of coke and 3 oatmeal-raisin cookies.

>>42764780
if it wasn't genetics you would just get your hair back like a cancer patient even if you lost it once the cut is over, most people don't lose hair dieting though unless they were going to bald anyway or have some other underlining issue going on. If cutting calories is making you lose hair you clearly have other issues.

>>42764796
>forgot average
>3 months @ 750 cals = 31 lbs

>>42764770
I just ate some toast and last night I drank some orange juice

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>>42764770
I don't wanna keep you up all night padre so I'll just fill you in on the latest batch
>krispy kreme doughnuts
got a BOGOFF voucher this morning, was passing it anyway
>Iced latte
it was horrible so I won't be getting another
>All day breakfast sandwich
not too much damage, but it was an impulse buy so I need to repend

>>42764780
It's protein but very little of your diet goes to your hair because all of your other bodily functions take priority over your hair, you don't lose hair going on a diet, fuck stick.

>>42764770
Sugar free monster energy drink...

>>42764770
I ate a kebab yesterday, but I didn't consume many calories and didn't eat anything other than that, so should be fine.

>>42764770
I was going to have 1 serving of peanut butter as a snack. It quickly became 2.5.

I'm still in my calorie goal, but that was scary!

>>42764770
three slices of pepperoni pizza,two doughnuts and a eclair last night

>Tfw fucked up your 4 month diet with one cheat meal and still craving more

Kill me p-pls

>>42763954
>I've always DESPISED how I look from the side
I know exactly how you feel, dude, can guarantee you'll feel 100% better when you lose even more weight. Totally worth it. Also, good job so far.

>>42763977
Post tiddies

>>42764239
As long as you exercise different muscle groups it'll be fine. Not different workouts per se, but different muscles.

>visiting my parents until Sunday
Pray for me.

Is smallfat a tumblr meme?

>>42764927
You fat fucks have to lose the idea that one slip equals total failure. Acknowledge you fucked up, and try again. You didn't ruin anything.

>>42763954
This is a blue board pajeeta
Cover your tits next time

>friend quit IF today
>ask him why
>says it's because were on course now, and eating less while stressed won't cause weightloss
?
Makes no sense from a physics point of view. I'm still going to do ADF regardless.

>>42764770
600ml chocolate milk, 2100kJ. Factored it into my daily allowance but it still sucks. Why is chocolate milk so goddamn amazing?

>>42765124
>joules
Who does joules instead of calories?

>>42765143
Autismos

>>42765124
>Why is chocolate milk so goddamn amazing?
Because you have the tastes of a child.

>>42765143
>>42765162
>not using SI units

it's roughly 500kcal for burgers

>>42765164
makes me wish I was a skelly doing GOMAD.

>>42761663
Get a food scale and install MFP on your phone. Calculate your TDEE, pick sedentary as your activity level. Eat at a 500kcal deficit. Do not eat foods you cannot log. Do not count the calories of your workout towards your daily calories.

>>42763954
What the fuck is up with your face

>>42765261
>pick sedentary
What if I want to work out?

Okay fuck beans and rice. I had mexican yesterday and still feel bloated and I was still way under tdee. My weight was 213 and now I'm 215 and just feel a giant shit in my system that won't leave

>>42764927
How do you even have this garbage food around

>>42765280
Sedentary gives most accurate tdee, the other options assume x number of factors and you most likely will not see great results.

>>42765280
Then you still go with sedentary. Otherwise you will miss your targeted caloric deficit on off-days.

>>42765280

The problem with exercise is that it is stupidly difficult to actually find out HOW much calories you are burning doing said exercise. Most machines massively overestimate the burn, and you can easily eat the entire of your deficit thinking you are just eating your 'exercise calories' when you didn't actually burn that much.

Hence it's recommended to just pick sedentary and go from there. You could in theory map your weight loss against calories - then up your cals if you lose too much weight too rapidly, but you'd have to stay on top of the trend or once again your cal deficit won't be there.

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>Chicken Burger
677
>Double Cheeseburger
535
>Large Coca-Cola
210
>Large Fries
384
>2x Spicy Ramen
534
>Milka Triple Caramel Flavor
480
>Milka Large Toffee Wholenut
1665
>Spicy Cheese Bits
655
> Twix Shake
244
>3 Sips
At least no calories here
>Honey Cake
1533

Total: 6917 calories

>>42765365
Great job anon.

>>42765365
How much you weigh?

>>42764770
fucking god damn fucking taco bell

>>42765433
I'm 6'1 240lbs

>>42765454
This is not me.
>>42765433

I weigh it at 154 kg at 167cm.

>>42765365
my god

surely not

>>42765468
keep it up man, only 13kg to go until you have a kilo for every centimetre

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>>42765365
> 7 gorillion calories
Jesus fuck man.

>>42765468
What the fuck are you talking about? That's my post he replied to.

>>42765007
yeah i ended up being totally fine. i used the elliptical instead of the treadmill and then did different lifts than my usual. kind of a nice breakthrough realization to have, because i've probably gone to the gym less than i could have in the past because i was worried about the stiffness

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>Eat nothing butt rice and beans for 9 months
>"Well,I guess I'll lose some weight now"
>Actually get fatter

>>42765787
> eat nothing but large amount of foods with a high caloric density
> somehow surprised about weight gain

retard

Lost 7 kg in august

38,9 BMI to 36,7

its a start i guess

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>>42757336
dusty old fat full of green fat

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>>42763954
get a hair cut

>>42757336
Just to be clear, you are the only person posting 49er pepes in these threads, right?

You sure do complain a lot about your sad feelings without ever seeming to do anything about them.

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YES finally I dropped that shit that was clogging me up for a day. 210.4 fellas 200 soon™

>>42765787
Stop checking your portfolio retard and start counting calories.

Eat chicken.

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Suns come up, guess I better get a run in before it gets too hot

>>42766079
This. Better run before that tropical storm hits.

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>>42764770
fell off the diet for a couple weeks. binged. pretty much put all the weight back on. time to start again. i have nobody but myself to blame. i will not forgive myself

>>42764770
I was cooking my healthy food yesterday and noticed a bag of Tortilla chips near its end. Dumped it on a plate, put a ton of shredded cheese on it and ate it like the dirty pig I am.

Even licked the plate clean.

Otherwise, been good this past week.

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>>42765989
>want to reach 220 lbs by the end of this year
>current weight 253 lbs
I dont know if it's possible,

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>>42756182
thanks for making wojack in the op, made it easy to find /fat/ in the catalog

>>42766129
That's doable.

Just CICO and aim for about 1000 calorie deficit

>>42766129
I lost 35lbs in three months What you want is definitely doable

>>42765787
I doubt it

>>42765802
Rice and beans are low caloric density

>>42766190
>>42766196
I'm going for 1k deficit, my tdee is around 2.8k

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>>42765989
>tfw the exlax kicks in at the gym

>>42763414
lifting helps tighten that skin

>>42757336
>one meal a day
>he chooses breakfast
you're stuoid

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Checking my log I started my weight loss process August 2016. I made it from 330 to 260 but since like two months ago got back up 275 after being discouraged from family gatherings and binging.

I wasn't liking the gym as much as I used to so I said fuck it and joined a cross fit place last month. Jesus Christ I thought I could at least keep up a little bit but the coach has me basically doing baby mode and I'm still getting my ass kicked.

Do I keep going or fall further in to the meme? There are average Joe's in my class so I'm not extremely intimidated with the ripped Gods I also see. I actually like going for some reason even though I hurt all day now.

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>>42762806
>when traps post on /fat/

>>42763414
nasty beard.
gross.

>>42764536
Switch to diet coke and then to fizzy water. I never want coke anymore.

>>42764536
think of it this way. You could just cut soda out of your diet and lose 20 pounds. I used to drink a gallon of orange juice as some kind of comfort food to grab on the way home. Gained pounds like crazy and I got fatter than Ive ever been.

Also, needing to liquidate your food is a really fucked up thing to eat. Imagine a person who also blends up chicken to drink it down, or downs grease and oil to consume as much calories as possible. You're doing exactly that. Blended up fried chicken and burgers would make a delicious and decadent drinkable soup, the only difference is it's not as CHEAP so KFC and Peps Co. aren't marketing it. What is cheap is sugarcane, and they process it so they can serve you the most fucked up thing hey can.

Also, if you do crave it, calorie count and buy smaller servings. A normal sized bottle of gatorade is only 220 calories- something you could easily fit into a TDEE. A fucking coke would be triple that. Oh, and buy the small bottles, dont buyt a big bottle and think "I'll only drink some" You will fuck up about half the time and your weight loss will go twice as slow.

Okay I tried to estimate the calories in what my mom is serving. It's not optimal, but if I don't pig out I should be fine. Still way below maintenance for the week anyway.

>>42766129
Just fast nigga. Just make sure you get your electrolytes and vitamins.

>>42767352
Eat more veg and fewer carbs

>>42767382
I just meant tonight. Not a lot of veg there, but plenty of chicken breast at least.

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hi everyone poptarts guy from last week I changed my dinner from poptarts to chicken with veggies, was hitting 1400 calories now it's 1200 is that bad or is this way better

>>42767310
I have a brother who has a soda addiction, drinks at least 6-8 a day. In addition to being 100lbs overweight his teeth are completely rotted.

>>42767647
Look up mountain dew mouth and you'll never want another soda again

Do you feel your fat all the way until you get a 6 pack, or does skinnyfat feel pretty good as long as you're wearing clothes?

Tfw great grandma offered me a dollar per pound lost, she owes me 135 dollars, REEEEEE I want my money REEEEEEEEE

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BOW BEFORE THE BIRD OF GAINS

>>42767665
I'm skinnyfat with loose skin i feel good in the morning when my skin is tight but at night when i'm shorter and heavier from eating i feel like shit

>>42767665
>Do you feel your fat all the way
I dont think that fat people wear skintight clothes. Other than that, i dont personally feel all the fat when i'm walking.

>>42767699
I reccomend layering big clothes like xl underneath then a medium on top, i'm size medium but when i layer no fat stomach is ever shown off when i jump or raise arms and the medium makes me look better

>>42767665
all the way to a 6 pack. I was overweight(by European standards) my whole life and in one year i completely changed my whole life style. I may not be overweight anymore, but as long as my belly isn't flat even when i sit down then i can't feel good about how i look

>>42767680
thanks mr cock

>>42767753
Cringe

>>42767352
Okay I forgot about the wine. Today is a write-off then.

>>42767101
Keep going lad. That or the gym. Make sure you're still counting calories. You got this

>>42761502
I mean ye it is possible but dude u rushed too quick, u have a fuckton of excess skin..
Should have eaten less and lift

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>Undo months and months of progress in such a short time

Never gonna let myself get addicted to an MMO ever again

>>42767964
What was the game, Overeat Online?

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>203

Almost out of the 200 club bros

Ah yes I can feel my annual sinus infection coming on. That'll be great for my running progress.

Should I have a small lunch and a big dinner or a big lunch and a small dinner? I'm currently on the former but I think the latter would be best

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>>42768150
regular lunch and fast you fat fuck

Almost under 90kg
I'm making it

>>42768150
Well I firmly believe that lunch is the far superior meal of the big three, so I would prioritise that, but it depends how it fits into your weight-loss journey.

>>42768237
>fast
No

Is LCHF + IF the most redpilled diet?

I'm eating at like 1200 deficit and feel fucking great and the weight is flying off

This is basically like toggling the cheats

>>42768150
Really depends on you

I still eat a relatively big dinner (actually a regular dinner with a snack later on) because I get hungry at night. Do what you think it fits best for you

>>42768428
>I'm eating at like 1200 deficit and feel fucking great and the weight is flying off
If it's your first month you are going to piss away your water weight anyway, the real struggle comes on month 2

>>42768441
>If it's your first month
As in cutting generally or this method? I'm at 79kg down from 92kg over a period of like 8 months

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>>42768425

just took the biggest shit I've taken in 12 months
fucking hell, my arse is red raw

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>>42768573
>when you don't eat fibre for a while and get a bowling ball shit stuck in your ass
>instead of pushing through it you just wipe, push it back up and carry on with your day hoping it will soften up for later
awful. never skip fibre.

>>42768587
protip: don't down a full bottle of milk of magnesia then go to bed hoping you'll wake up ready to flush that turd out
or if you DO, wear a diaper to bed

2nd day of keto, and holy fuck this is weird. I've been drinking and eat carbs for ever, and I feel like I've eaten a lot of food yesterday, had some eggs and turkey bacon for breakfast, but I am "starving," how long does this last?

>>42768606
>2nd day
come back in a week

>>42768613
>week
come back in a month

>>42768606
A week or two
Drink lots of water and some zero calories sips like green tea or monster ultra (20kcal per can, zero sugar but 5g carbs)

>>42768636
>>42768613
shit.

>>42768654
Your body is basically blaring all the alarm right now like "WHERE THE SUGAR AT?? WE ARE FUCKING DYING HERE, STOP SENDING OUT ENERGY, OUR GUY IS ACTUALLY FUCKING DYING"

First week is where your body will realize you are not dying, just not eating carbs/sugars

fatanon here, 320lb trying to lose it. got mfp and calories are doing well but I'm fucking up on my macros a bit, too much fat since I'm limited to uni's dining center usually. Any reccs for standard meals to get my macros on track?

>>42768693
I wouldn't worry too much about it. What I focus on with my macros on MFP is basically only carbs and I think you'd do well to do the same. Of course 75% fat is probably not a good idea, but if you overshoot it a bit, no worry.

>>42768693
Fat's not that big of an issue if you have low carb consumption (less than 100g a day, preferably 50g if you can manage)

You can't have both carbs and fat, though

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Rate my absolutely disfigured lunch, already at the broccoli.
>>42768679
I expected some pings you know, but not this full blown stomach is roaring at me type hunger. Despite eating.

>>42768441
Nah, on LC the first month is the real struggle as the body adapts to the diet and you feel like shit
It's easier after that with no sugar cravings and moderate appetite

>>42768679
If one were eating a low carb alternate day fasting diet would they increase the calories they consume on the eating days?

Been listening to a podcast/audiobook while walking and just found out I haven't taken anything from the podcast on. Really annoys me since I have to go all the way back to the start of this chapter.
I hear much more when I listen in bed or while cleaning.

>>42768742
When I'm in a state like that I visualise the pain as fat melting away and drink a lot of tea.
It's still painful, but makes it manageable for me.

>>42768606
It took me a full month to adapt. First week and a half was brutal, but some effects lingered till the end of the month, as in, weaker legs and softer dick. Then it goes back to normal.
If it's your second day you are yet to experience it all, you may still have glycogen in your body, it still runs on carbs.

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wanna give a shoutout to a true savior

coming in at a wopping 45 kcla per 100 grams

>>42768742
It'll happen, but power through it, man. I believe in you.

>>42768764
I don't know anything about fasting so I can't help you, sorry

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today's the day lads. I'm not fucking around no more. I just had a back day post sprain and I lost a lot of strength but that will come back within a month. However I didn't eat a single calorie today, it's 11:18 am and I'm going to prep meals again. Brocolli,chicken thighs no skinned and fat trimmed.I'll have a green drink and 40g of brown rice to top it off. It will be 1500 calories and 160g of protein. I dropped 70lbs and put on like 15 because i went into the valley of the binge but I'm climbing that mountain . I'm going to post before pics soon, I'll post a after pic around December. I'm gonna make it. I'm about to surprise these doubters

>>42768843
>didn't get doubles
>claims he'll make it
I have doubts

>>42768815
could eat a bowl with a bit of chili sauce

>>42768693
Chicken breast, ground beef (flat 20/30 fat/proton per serving is so sexy), eggs (6/6 per).

>>42768764
Honestly this depends on how you're handling it in my opinion. My TDEE is ~2000 calories, and I do true ADF where I eat 0 calories on the fasting day. On the days I eat, I give myself wiggle room up to 2500 calories, but I don't exactly aim for that number and do my best to keep it to 2000 anyway. This has worked very well for me, and I'm 75 pounds down at this point.

If you're already eating some amount of food on your fast days then I wouldn't go above your TDEE at all on actual eating days. But as always the overall important factor here is CICO. Looking at your calorie requirements in weekly blocks (so for me, out of a total of 14000 calories) instead of on a day to day basis makes managing your calorie intake easier, especially when fasting.

>>42765365
control yourself my dude, you didn't ruin your diet, just accept this defeat and move on.

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>all this delicious food i wanna cock
>getting cucked by calorie counting

>>42766116
you can do it bro, believe in yourself, every time you have the urge to binge remember the pain and guilt you feel now and don't let it defeat you please.

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Tried fasting and got some random nosebleeds daily, did I cut too much?

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>>42768941
Eat low cal. stuff. This bowl was extremely filling yesterday, only 60 or 70 something calories for quarter cup of quinoa, ~10-15g carbs. You can add spices or hotsauce on it to make it delicious. Half a cup is my only carb of the day though.

>>42768941
Cheat meals, man. Cheat meals.

I've been dieting for a few months and I thought it would be much worse. I think the worst part is that, as a fatty, we derive way too much pleasure from eating. Nowadays I treat meals as what they are: just fuel for what I'm gonna be doing, so I don't pay much attention to them. I only really go ham once or twice a week, this Sunday I went to this new deli in town that had this poutine burger that was fantastic.

You don't need to deprive yourself of good stuff just because you are dieting, just don't make it the routine, make it the exception

Also, if you are into cooking, try getting into marinades. I eat a shitton of chicken and it's never ever boring because I'm always eating different spices

>>42768606
>how long does this last?

Until you quit keto and adopt a sensible eating plan.

>>42769072
>oats are required for your body to survive

>>42764661
>used to eat like a fat fuck
>have plenty of food in the house
>can still start fasting on a dime with no issues
am I some sort of anomaly?

>achieve goal of 155 lbs at 5'9"
>last four lbs took like a month and a half, lifts only barely increasing
>still look like shit
>set a new goal of 145 lbs
>gonna take forever

Does it ever end, /fat/?

>>42769238
Same here, just fighting boredom eating. This is my issue. Or the old fatass in my head coming through thinking things like "You haven't eaten all day. You need to eat something". I'm on meds for weightloss and still find it difficult sometimes.

>>42769242
it ends when you die.

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Question for anyone who knows healthy shopping
My brother is making chicken and dumpling using canned biscuits, adding everything into MFP ,the biscuits alone are like 2500 calories making each 1 cup serving about 430cals
Does anyone know of a lower cal brand of canned biscuits?
>inb4 make your own
sadly not an option.

>>42769242
Probably need to be working out smarter, not losing more weight

>>42769271
Just don't get any of the dumplings out when you eat.

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>>42769224
Brother...

>>42769224
Required? No. But life is miserable without them.

How do I make myself feel full when I'm not or feel sick so I don't feel hungry? Is there a size zero model guide somewhere?

>>42769284
I disagree.

>>42769271
That doesnt seem right, are you using the correct amount of biscuits? On google Im getting like 200 cals a biscuit and the brand i buy only has 5 of them per can

>>42769277
it's chicken and dumplings
I mean if I can't find a lower cal biscuit brand I will just use moderation and only have a bowl or two for the day. No biggie
if I feel like I'm starving then I could do as you suggest , but I don't think I'm that bad off lol

>>42769276
Well, I've been liking my routine, and my diet has been pretty decent (tons of protein, maybe deficit of 500 calories a day). I just don't know if my overall strategy of body recomposition is the best one to take.

I just don't want to fast and cut too hard like some of the people on here who end up looking like emaciated shit.

>>42769299
Lots of water/tea/coffee between meals

What do you put in your chicken salad, other than chicken?

& what is your go to easy meal?

>>42769316
1 biscuit (58g) = 160 cals each 8 serving per can
he uses 2 cans
He makes a huge pot

Shit I just realized Im basing it off a normal pot that does about 14 cups.. He is using the big ass pressure cooker we have. I will have to count how many cups comes out of it to know how many cals per serving there is. Might be lower than the 430calories i had first thought.

sorry, new to making recipes on MFP

>>42769355
Honestly unless youre doing the cooking yourself and measuring it youself youre gonna be doing guesswork. My rule of thumb in those situations is to eat half a serving and save the other half for later and just try to do the best I can in terms of MFP and ingredients

>>42769364
I used the barcode scanner on MFP on all the ingredients he is using , the only info I don't have is how many cups of it will come out of the pressure cooker.
I was basing the calorie per serving on a normal 14 cup pot, so That was why i was asking for info on a lower cal biscuit brand because 430cals per cup seemed kinda high.
we me just not taking the pot size into factor

>>42769389
>was me just not taking the pot size into factor*

>>42768022
It feels great to escape. Come down here with me in the 180s. It's great.

>>42769349
Mayo, celery, spices.

Peanut butter out of the jar (2 tbsp); scrambled eggs w/ cheese. A family pack of chicken breasts roasted in the oven with coconut oil and garlic salt +pepper. Eat one then throw the rest in the fridge to eat the rest of the week.

>>42769349
My go-to salad is chicken, cucumber, tomato, whatever other veggies I feel like and hummus.

My go-to easy meal is okonomiyaki. I make it with leek and cabbage. It's like a big green rösti.

>>42769349
Mix sour cream with ground garlic and spices, coat your chicken in it, add some shredded cheese on top, bake

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>>42769389
>>42769355
Well I need to work out
Original question still stands however, if anyone knows of a lower calorie brand of canned biscuits, would lover to hear it. lol
The lower I can make the calories in home cooked meals, the better.

>>42761502
Great job, fatty! Keep it crankin. Prob not a six pack for Christmas, though.

>>42769299
Tea with some milk my friend. (no sugar)

>>42769349
>what is your go to easy meal?

a fucking apple

>>42769537
An apple is a meal?

>>42769401
I want to be 170 by Christmas. I think it's doable

>>42769587
If you're really hungr you can make it TWO apples!

>>42769349

Go to easy meal - chicken stir fried with rice, whatever veg is in the fridge (normally peppers, broccoli, carrots, peppers, peas etc) and fajita spices (lazy, so normally buy the spice mix).

As for salad- quite like chicken and roasted chic peas (pop a can in the oven- but make sure you dry them off first - cover liberally with salt and pepper, roast until crisp + crunchy- add oil if you have the calories, I don't normally bother) or chicken with roasted veg.

>>42770069
I know its easy but if you make your own spice mix its way fucking better

>>42770322

Yeah, but having one jar instead of six when I just want a quick fix, is more than ideal for me.

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>could not bench the 55lbs dumbbells today
No gains

>>42763414
Your face has an uncanny resemblence to mine.

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>>42769017
Probably scurvy ya salty sea dog.

>start smoking
>lose 30kg

That was easy

>>42770624
You probably have lung cancer m8, and it competes with your body for energy

>>42770741
Oh dude, earlier this year I had a 1.5lb tumor cut out of my calf muscle
I didn't see it but I was told it was incredibly vascular. Typically they're the size of a golf ball, mine was the size of a tennis ball, that fucker was RIPPED.

Oh, and it was benign, I ain't got cancer.

>>42770782
>that fucker was RIPPED
I hope you consumed it for its powers

>>42770803
unfortunately it was send to the oncologist specialist center in manchester to be researched and possibly save lives
assholes

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today was a little better than yesterday

>>42770859
Cute birb. Make tomorrow even better.

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>>42770859
So if i go to sleep a bit hungry then it was a good day?

I think I got that junk food desire out of my system

from now on it's just counting calories
fuck the scale
fuck water weight
fuck bloating
fuck macros
If I'm being honest then the numbers won't lie

I made garlic pork loin and sauteed onions, apples and cabbage for dinner tonight. It's been an hour and I still wish I could have more. Why did I have to be so short?

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This good macros for a cut?
Gym full body 3x a week.
Walking 2+ miles a day to class and back.

>>42761502
Thats is excellent work anon. Great work. Start a u tube channel, and inspire other folks.

U want six packs? Drop the six packs of beer and do six sets of ten sit ups, and still continue what ever got you this far.

>>42770938
If you mean you are disregarding macros, that's not the best idea. At the very least protein is important to preserve muscle while dieting.

>>42769027
That actually looks pretty good man. I'd probably just replace the quinoa with more broccoli if it were me though.

>Leaving 4chan for 3 weeks
>gain 15 lb
>the progress of 2 months ruined
Can i kill miself now sempai?

>>42769524
> no sugar
> what is lactose

>>42764414
idk man I find it easy. Tea, warm water, black coffee, keep busy. If you start thinking about food go clean your room or study. I never feel hungry when I fast, but if i stay idle or play video games I get cravings. I stopped playing video games and just try to stay on my feet doing productive things.

>>42764770
Not today, it's been an excellent week.

>dinnertime
>check MFP
>850/1580 calories left
>only ate brekky, lunch and a cereal bar for a snack and drank a lot of water
>realize I could pig out and even get a cheeseburger with that many calories left
>opt for simple eggs and turkey
>ending the day with 500 calories left
I shouldn't be proud of myself for just not pigging out but two months ago I would definitely grab the burger

We are all gonna make it, bros

I'm 6'0 and 193 lbs.

Can I post here?

>>42771868
I'm 6'1 and 188 and I post here, if you're trying to lose weight, I dont see why not

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Hey guys, I really want to get down to 145 pounds before school starts in four weeks. I'm 154. Is that possible? Do I have to fast or something?

t. want to at least have one school year, after 21 years of being a pig, where I'm almost skinny

>>42771964
Find your TDEE (link in OP) and eat 1000 calories below it every day and you will reach your goal.
An app like myfitnesspal will help you keep track of the calories.

>>42771964
Four weeks? Nigga just do a legit fast or 20:4 IF/ADF and you'll easily hit that.

>>42756268
>The first question is whether the surplus should be eaten every day or only on workout days. So let’s say our intermediate guy is training 4 days/week. Should he eat 120 calories per day extra or 240 extra on training days (and maintenance on the other days)? While you could probably argue this both ways, the time course of protein synthesis, going up after several hours and then peaking at 24 hours (this is often less at the advanced stages) would suggest that keeping calories above maintenance on both days would be the overall better choice.

https://www.bodyrecomposition.com/muscle-gain/muscle-gain-math.html/

Doing what you say will probable make you gain muscle and loss fat, but if you want to optimize the amount of muscle mass you gain, you'll probably need to be in a surplus everyday (bulking).

>>42771841
Good on you man. You're making good strides in the right direction.

>>42762806
Be sure to hide your cock really well.

>>42771452
It's my only carb of the day, and I try to make the broc last as many days as I can. Stuffs 2 dollars a pound, and the majority of the weight is stalk lol

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I'm fat and about to do squats ass to grass without any bar. when should I start with the bar? and after the bar,when should i start adding weights?

5''6''

197lbs

>>42768815
Dude, canned green beans... french cut... simmer is a bit of bacon fat. So much better than frozen shit. Trust me on this.

>>42772126
I'm more worried about losing fat than gaining muscle, so this is fine. I'm perfectly fine being ottermode.

>>42772281
do bar for 3x5 for a week, 3 times that week. then add 5 lbs each session and do 3x5. that should get you to 135 pretty quickly.

>>42771964
You won't make a meaningful visual difference in 4 weeks. The numbers don't matter.

>ate 1.2k calories
>genuinely not hungry
>usually starve on my typical -500 caloric deficit
The fuck is happening? Is my metabolism slowing down?

>>42772281
Do assisted squats with a pole at first. If you are anything like me, your knees aren't prepared at all to squat even 5x5 on empty

When you can do 3x8 deep assisted squats, do 3x5 with the bar

>Recent water fast prior to Labor Day
>hit all my lifts on the first week
>started failing sets on week 2
>still lost 14 lbs in 14 days.
>didn't have bone broth or sups
>ate a few manzanilla olives for sodium
>not 100% water fast, oh well
>Went from 226 to 212
>Maintaining at 216 for three days so far.

Currently doing alternate daily fasting for a few weeks or until I feel ready for more, then another straight water fast. Benefits seemed to slow after the first week, I'll monitor it and possibly stop after the seven day mark. Bought a keto supplement for shit like magnesium, potassium, electrolytes, etc... Still playing around with fasting, willpower isn't a problem... might try a 5/2 cycle. Fast during the work week and eat on the weekend.

>>42756268

1.5k on weekdays and 2k "cheat" days on the weekend + either cardio or lifting 7 days/week

Losing 8-12 pounds/month

>>42772327
Thats what eating at a prolonged caloric deficit does to your body. Resting energy expenditure would fall to 1200, you'd feel tired and cold. Getting it back up can be a bitch. Eat big, use thermogenics, and work harder in the gym.

>>42766274
dude your tdee is not 2.8k unless you're above 6'1 believe me. i don't know why anyone would use the TDEE calculators in the OP when they over estimate by a lot.
use scoobies calculator, it's not precise but it's much more closer to your true TDEE.

>>42771058
if protein is 1g/lb yeah
my cut goes about ~50% protein with carbs and fat equally split

Ate 1200kcal today and worked out for an hour. feels good man.

I feel myself speeding towards the wall

Knowing the impact is coming, but not when

I'm scared, bros

>>42772585
Have the strength to bust through that wall.

>>42772404
>muh starvation mode
That's not how it works. Adaptive thermogenesis comes into effect at very low bf %, not for /fat/ posters

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>>42768022
>pretty sure I've been 200+ for the last 10 years
>201.8 today

Are squats (with a 10 pound kettlebell) even worth it? Somehow I got the idea that it's extremely low intensity and I'm better off just doing anything else.

I do 20 squats before I eat anything now but I dunno if it's actually doing anything.

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>when you let salmon get to the use-by date
>tfw gf didn't even want the other half for dinner
>have to reheat tomorrow
Am I the only one who hates reheating food?

>>42772841
Are you stupid

>>42772281
I'm shorter and and was heavier than you and I started with the bar just fine, I just kept it at the bar for two weeks or so to nail the form.

There's no reason not to use the bar, you can handle it and it'll help you get proper form.

Plus once you add weight, when you use the bar for warmup and it's easy at hell you'll feel fantastic.

>>42772841
why squats? if you're gonna do anything, jumping jacks, skipping rope, burpees...

something cardio

>>42772841
Well no it isn't doing much, you're talking like a minute of cardio, but it's still worth doing. Exercise is good even in small doses. Don't concern yourself too much with how much benefit you're getting from something if the alternative is sitting on your butt. Just work on doing more reps more often if you want more results from it.

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I KEEP LOSING WEIGHT AND THE MIRROR MAKES ME FEEL LIKE MORE OF A FAGGOT EVERY TIME I LOOK IN IT REEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEEE

260 TO 192 AND I HATE MY LIFE IM 6'4 AND NOT EVEN A MANLET

>>42773434
LIFT
I
F
T

>>42773434
anon you need to lyft...
>>42773876
is right!

was in simmilar situation. been lifting for a bit after i made it into normal weight and 22% bf. looked skinny as shit to boot. now i look better in clothes and wimins b mirrin, but still think i look like shit at 19% bf. you will make it anon just lyft into godhood

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So since your calories reset after every sleep that means I could figuratively live off a dominos pizza + side and still lose weight? Power naps during the day to slightly reset calories so I can eat more. Also if I get the Meatza + chicken tendie sides that's like most of the protien I'll need

I think I did it. i just hacked dieting

>>42771964
I'd say fasting and just working out intensely

>>42773434
i'm similar height and weight transformation, I just posted in the CBT, what we working with?

>>42756182
atm i can only do a 5k jogging everyday and eating less for a month or so until i get a gym membership

what can i do else to loose body fat quicker?

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>>42756182
Has anyone ever gotten down to a skinny/normal weight after being fat? I'm just looking for some testimonials from former fatties and their comparisons with their lives. Both physically and socially. I've been fat for so long I don't know what it's like to be anything else.

>>42774508
yeah, I used to be 318 and I'm 188 6'1.

>>42774508
I've been skinny, then fat, then skinny and now fat again. Can't seem to stop getting fat. Hopefully this time is the last since I'll be doing things correctly(not crash dieting).

>>42774520
Do you mind expounding on it a little anon? Like compare and contrast how you feel and move in your own body, how your social life has changed, etc? I know it's weird, but it's motivation for me

>>42774546
sure, I feel pretty accomplished and I dont have cravings anymore. I'm not exactly satisfied with my weight yet because I didnt hit my ultimate goal yet.

Socially? I dont leave the house much but when I do it's with my friends and going to the grocery store. All my friends and family congratulate me on my success and when I'm out doing errands, I do see that women notice me more.

>>42774575
>>42774546
forgot to mention clothes, I used to wear 3XLT and T for tall because normal shirts wouldnt reach over my stomach as much as I wanted, that's how fat I was. I now wear a size medium, dope shit.

>>42774508
200lbs to 140 to 150 lifting...ppl treat me better now.
>5'5" manlet in asia where everyone is racist and hates fat ppl