>Who is /fat/ for? For feta orbiters who want to better themselves through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss
>Now what do I do? Count calories, all of them. Calculate your TDEE at sedentary Buy scales, be accurate in your measurements Learn how to cook. Try to stick to lean protein and green vegetables. Eat a lot of protein. 1g per lb of goal body weight. Do cardio. Even if its just walking, cardio will improve your health which is sorely needed. There is no such thing as a healthy fat heart, but you can off set the risks. Lift weights. This will keep and gain muscle mass and burn fat much quicker. No lifting results in the body burning away muscle AND fat. You don't want this. Post your height/weight/screenshot of MFP/Cronometer food log when asking for advice
>DON'T Eat refined sugars, they're terrible for you regardless of calorie count Eat processed foods, or at least try to avoid if possible Drink your calories. Alcohol, soda, hot chocolate, fancy starbucks shit. forget it. Freak out over a stall in weight loss. Plateaus can last up to three weeks. "Reward" yourself. Be a retard.
Do you have gains goblins in your life? Who are they and how do they try to fuck up your weightloss? I've had luck and didn't have anyone trying to throttle my weightloss but I've heard a couple of comments that I've lost too much weight when I was 20kg fatter than I am currently.
Evan Moore
1,500 calories a day bros. Counting calories is all that matters.
left is my weight in pounds, right is date in Canadian format
Ian Morales
>just count calories bro you can't outrun a bad diet A reminder that a 6' tall 220 lbs man working out at 8 Mets/h burns about 721 calories per hour, about the equivalent of 1.3 Big Macs.
Andrew Wright
>thread keeps dying Bros don't let these quarantine days stray you from your objective
Even though my weight loss has stalled for about a month (weight as a number).... I've noticed my loose skin tightening up a bit and my body changing shape in a good way.
I understand that while I've done great in reducing my calories overall, it looks like it's time to go through and look for new places to trim calories.
Part of my "mental fat battle" is learning I can be just fine eating MUCH LESS FOOD...
It may take me longer than you guys to make it, but I'll get there.
You can get your muscles back when you arent a lardball anymore. I lost 7 kg from cutting in April and only 800 g of that were muscle mass. Its a non issue.
David Moore
Get up earlier so you're more tired by the time you're in bed
Jack Harris
Well bros, I got to my goal weight and kept it off for a while, however since making it and becoming a chad I've got a gf and now lockdown has happened, these two things have contributed to me putting back 10lbs back on, so my question is, how do you dump your gf, only joking my real question is how are you guys dealing with exercise during quarantine? Are you doing home work outs thanks to youtube or still going out? Thanks all
Adam Taylor
I'm usually boxing now, so I dont have to go outside.
Brandon Sanchez
I have a great home gym that I built years ago. I'm not fat btw. Here's all (you) need to do though: Go to Lowe's Buy a 75 lb bag of cement and duct tape Tape the shit out of the bag Use that to workout with
For ~$20 you can get all of the gear you need to get in better shape than 99% of people if you are willing to put in the effort.
Josiah Sanders
This It's infinitely easier to not try and minmax the weight loss part and just bulk back up after
Mason Ward
How will reaching your goal weight affect your life? What other goals will you set for yourselves? >I'd be able to wear cool clothes, get really fucking good at cardio (dad and grandpa could run a mile in under 5 mins so it's in my genetics), be more spontaneous, and much more. I'd probably set another goal to lower my bf% to somewhere around 10-12 and put on a few pounds of muscle
Aiden Russell
Step 1) Don't fall for the 1 gram of protein per pound of body weight meme Step 2) Eat at least 0.36 grams per pound of body weight like a normal person
Jason Wilson
Beans, lentils, cheese, Italian cold cuts. Try protein powder if you really struggle.
Brayden Reed
She isn't attracted to me anymore
Juan Jackson
>was getting close to goal >gained 10 lbs since quarantine
Yes you are, but now get your clown wig back on you've got weight to lose
Cooper Collins
Exercise bike and calisthenics, both my shoulders are injured though so I do mostly leg and core exercises. Got to normal BMI, now I just need to lower body fat
Sebastian Ortiz
Yep, still fat
Luis Miller
Can you guys help me choose a calisthenics routine? There is so many different options but I can't do all of the movements for one of them
Xavier Clark
>trying to lose weight >eating less sugars >still can't resist buying sweets when I see good stuff on sale >chocolate bars are slowly piling up in my fridge Well, my willpower might not be the strongest, but at least my priorities are straight.
Going to be doing some heavy drinking to celebrate the end of classes tonight. What steps should I take to minimize the damage? Only had 90 calories of greek yogurt so far.
Go and bin every single one now. Create the sudden impulse to do that. You don't need that shit, have protein bars instead - they're just as good, some even better. You can do better, you must do better.
Austin Thompson
for me having a glass of water between drinks(for example a cup of water between two bottles of beer) helped me not get too shitfaced, lessened the hangover and reduced the food cravings during being drunk. Downside is that you'll have to go piss more often
Blake Brown
I have the same problem. I can do fine all day not eating, I get hungry around 4 or 5 which is my OMAD, and then around 8 I just want to destroy everything in the fridge. It takes all of my willpower to not give in.
Wyatt Gray
1495 calories today lads, now to just get through to bedtime without snacking.
1300 calories today. Feel extremely tired. Is this normal?
Cooper Sullivan
Drink a large glass of water, you might be dehydrated.
Henry Rodriguez
Just... don’t... eat...
Hunter Rodriguez
Yeah, this is one reason I don’t want to look at the scale right now.
Mason Lewis
Chug a BUNCH of water. Make the “drink more water, buddeh” guy say “noooo, stop”
Jordan Adams
Will losing weight boost my self esteem?
Jace Price
yes, the first time I fit into an L shirt after years of being 4XL it was basically like in that scene from Spiderman 3. Now I'm an M size and it feels fantastic, much less anxiety when I talk to girls
Jackson Gomez
This is what I ate today: >Mug cake using egg whites, whey protein, coconut flour, cocoa powder, vanilla extract, cinnamon, sweetener, chocolate chips, and blueberries (wanted the extra carbs beacuse pre-workout meal) >Egg whites, stir fried peppers/onions/mushrooms, lean turkey bacon cut into squares >Big bowl of salad with romaine + spinach + field greens + assorted veggies >250g pork loin center chops >Might eat like 30kcal worth of some cantaloupe later Total: 1300kcal, 150g protein
Been eating like this for a while and pretty consistently losing weight. I stick to 1200-1400kcal with around 200kcal worth of cardio daily, and make sure I get 130-160g protein and at least 20g fiber. Don't really restrict the types of food I have otherwise, but I try to get veggies/fruit/meat in daily. Feel really good, very full. I do maybe like a protein bar/shake for the first meal instead sometimes, and I vary up the meat I use for dinner to be chicken/pork/beef/fish. Sometimes use chicken or turkey breast instead of turkey bacon for lunch. Sometimes that stir fry + salad is one meal instead of two.
Any meal ideas on how to mix this up every now and then?
Christian Carter
yeah, the plateaus can be frustrating but you just gotta work through them. For me they happened every 7-8kg lost from 110kg to my current 76kg(starting weight was 144kg). The longest one was a freaking month when I was around 96kg, it was hell but the "whoosh" was losing 6 kg in a week and a half
That sounds like pretty good progress. It takes me like a month. But I'm also 145lbs now.
Ayden Mitchell
You guys should consider picking up nicotine. Maybe not cigarettes but something you can vape from. I’ve been using a juul (cringe i know) and it makes me never want to eat. I have to physically force food down my throat to not starve. I’ve lost like seven pounds in two weeks because I simply have no appetite.
Wyatt Wilson
Stop fucking eating, Fat! It should take you 5 days to lose 5 pounds, Fatso.
how much am i hurting myself by eating like 1/8 of what i used to eat? im down to 1 meal a day and its like only a cup of vegetables and 2 apples i dont feel hunger anymore but my stomach is growling alot
Alexander Wood
I fell asleep during the day, right now it would be time to sleep but i'm not tired at all. I already ate more than i'm supposed to because i woke up with a headache from my nap. The smallest incovencience and i seek solace in food. I wish i wasn't so pathetic. Right now i'm fighting to stop the downwards spiral of just letting loose and binge.
>Longest in time sober in nearly 2 years Jesus. So are you like in full withdrawal or what? I bet that 3 lbs. is cuz your shitting and puking and sweating your brains out
Angel Adams
Why are you drinking?
Brody Rogers
I have lost 11 lbs in the last week and a half. 267 -> 256. Im feeling good bros. About to break my 48 hour fast with a solid keto meal.
We're gonna make it bros, dont give up. You dont need to eat. It's all in your head.
>left is my weight in pounds, right is date in Canadian format Woah try to not confuse the burgers with our logical measurement systems and way to write dates fellow leaf...
Starting weight 218, goal weight 160. Slowly but surely lads, already down to 210. If you boys haven't tried it, keto is actually a great way to keep yourself from succumbing to snacking. When you know you're supposed to be adhering to certain guidelines it makes it a lot harder to just impulsively shove crisps down your gullet. Most keto snacks are quite healthy.
yes a bucket of lard is a great keto snack. I heard it goes well with the mountain of meat, sprinkle some mayonnaise on top and you got yourself a real treat.
Jose Anderson
this but unironically
Luke King
Keto wasn't super helpful for me when it came to binge eating. I thought if I couldn't binge on carbs I would be able to prevent binge eating but while on keto i basically just binged on keto friendly stuff like bacon, cheese, whatever.
Easton Russell
Was fat. Started running, started going to the gym. Went from 97kg of pure lard to 69kg at 183cm. In the beginning people were very supportive and cheered me on, family was very accommodating to my eating habits etc. The way people perceived me started changing in small ways where I couldn't really put my finger on what it was. But soon it became more apparent. Strangers started remembering my name, people would stop longer for casual conversations, ask me for tips about their own weights and the details of my workout and eating routine. Buying clothes and going to the hairdresser turned from a chore to something enjoyable. I even made out with a cute asian girl at a university party.
Then the overwhelming positivity and cheering stopped. It was as if someone had flipped a switch. All of a sudden I got the feeling people started to be personally offended by what I was eating. The same people who'd have asked for recipes of my food weeks ago would scoff and make jokes about what I ate.
Family started talking about having an "eating disorder" and resumed buying chips and chocolate to keep at home. Instead of being supportive so many people started trying to tempt me with junk food and get to me with snarky comments.
The only positive thinh at this point was the women were actually interested. Somewhere around this time I got into a relationship and started enjoying seeing my lifts go up in the gym more than just my looks. Being in a relationship also took its toll. Too many movie nights with junkfood. Too many missed gymsessions because "can't you skip just today user?".
Then work and school got stressful and I started to go less to the gym. And then one day I found myself back at 95kg. I've retained a good part of my strength but I look like shit again. And here I am, back at /fat/ with my brothers confessing my sins and weighing my chicken.
The world is made of gains goblins user. They are legion.
Juan Baker
>family now making snide remarks about how i am "not eating" and accuse me of body dysphoria. Aight whatever fuck them. I try so hard to be good to these people but they are so insistent on pulling me down to their knuckle dragging level. Only my father has ever shown support.
Tyler Bailey
The best strategy for this is to just eat like this forever until it just becomes the norm. They'll stop giving a crap when it's like month 20 and you're still eating like a healthy boi. It's a big adjustment to make because socially you probably aren't partaking in meals you normally would be with family and that's a pretty big change they are adjusting to but it's a necessary one and it's impossible not to feel like an outsider when you're eating veggies and everyone else is having some fast food shit. Just keep at it. It will become the norm.
Cooper Diaz
Same here. Haven't drank since Sunday night, honestly don't remember the last time I've gone this long without a drink because I'm trying keto. Will break my no drink streak tomorrow though with a few neat whiskeys
Thomas Hill
>Feeling really good about how much weight I've lost >Decide to start going for walks at night >Really enjoying myself >Second night out finish the walk with a slight pain in my ankle >Wake up the next morning and it's really sore >Wake up today and it's feeling stuff, can't put any weight on it without almost collapsing My body is falling apart at the age of 23
Nathan Roberts
Happened to me yesterday. >have a big meal >makes me sleepy as fuck >take a nap >sleep for 5 hours >wake up late evening >get hungry again soon after waking up >just go to bed to distract myself from hunger >barely sleep >have to force myself out of bed in the morning, leverage my hunger for a little bit extra motivation >go to grocery store to fully wake up, using hunger as carrot on a stick >was afraid that I'll miss my workout today due to being sleepy mess but walking 22 storeys with full bags of groceries and chugging strong green tea got me pumped up >survived through the day without falling asleep >going to bed soon, my schedule is almost restored, major fuckups averted Find ways to exploit your urges to force yourself back on track.
Just save your calories till the end of thr day. I'm the same as you where I get incredibly hungry at night so I basically intermittent fast until 6pm and eat 1600 calories between 6-10pm.
Elijah Perry
That's actually really good, unless you're like 100lbs overweight
Josiah Johnson
while this makes sense and I'm willing to do it in the short term, I don't think this is something that I could do for the rest of my life so I'm hesitant to build it into my lifestyle.
I'm trying to build sustainable habits
Blake Lewis
Actually no, surprisingly I never got chemically dependent despite getting black out drunk for like a year. It was all habitual and emotional which I've finally be able to break.
Liam Jackson
Good job user.
Hudson Rivera
Do some weights/bodyweight exercises to tire yourself.
Mason Peterson
>binged on cookies and marshmallows >been feeling really hot since, almost feverish I guess my body is working extra hard trying to process the poisonous sugar I dumped into it.
Jaxon Price
Whoosh effect. Your body replaces fat with excess water. You could also be eating excess calories on accident.
Eli Campbell
any recommendations for protein? been lifting like crazy during the quarantine and I've got enough for maybe 5 days
Andrew Morris
that plus you're probably experiencing the thermogenic effect of food. It's a shitty feeling, laying down because your stomach is so stuffed with thousands of unneeded calories, the taste of acid at the back of your throat and the throbbing of your heart and the mental anguish knowing that your dumbass binged and probably undid a week's worth of progress, wondering if you're ever going to break this cycle but knowing that you kinda won't break this cycle because you've been doing it every week for the past year and you're trying to find that initial willpower you had that cause your initial weight loss but you can't seem to find it anymore and you're skipping days of exercise or just stalling with your lifts and you're perpetually caught in skinnyfat mode despite all the work you've put in you still look like dogshit and then you think of all the damage you've done to your body such as loose skin the stretchmarks and how no matter how hard you work you're never gonna look normal you're always gonna look like some kinda skin ghoul
I'm 73kg at 5'7 been that weight for the last 2 years, if I try to lose weight by restricting calories and will drop 1 kg at max if I'm hungry all day for weeks. If I try to gain weight, I eat trash and eat meals even when I'm not hungry and I still only gain like 1 kg max. Am I cursed? I don't snack or anything, don't really know which direction to go since neither really works for me.
Lucas Robinson
Yeah but seriously, binge eating is a bitch of a cycle to escape. You do good for a week then fuck it all up in one night. I have finally managed to escape the cycle and the two things that worked for me are doing cardio every day (previously doing no cardio) and incorporating huge salads into my meals. I used to think salads were a meme but having low calorie high volume foods filling up my belly really does help prevent binges.
Jayden Russell
What are you a women? That's not even that bad of a weight considering.
Grayson Cooper
i've been gradually chipping away at it. now i pretty much only fuck up if i drink. one beer and it's down the tubes though
Angel Phillips
That has nothing to do with anything, and I have an overweight BMI so it's fat. My body is gross.
Brandon Myers
>That has nothing to do with anything You're a women then, and yes that has everything to do with it. Women are cursed in general since their bodies are more efficient at storing fat than men. You can gain more fat for the same amount of calories than a man, the reasons why aren't fully understood. You just need to do more cardio and lift. Post diet.
>Be me >Trynna go from skinnyfat to skelly and then bulk up >Hit calories for the day >All real whole foods with plenty of protein and fiber. 25-30% calories from fat >Get hungry two or three hours before bed >Craving fat and savoury foods >"Oh I'll just have some nuts." >A handful turns into pic related (for the second time in ten days)
get a scale and weigh them. i have a little mix of dried fruit, nuts and seeds in a container but I only allow myself 50g per day and i weigh it out
Ayden Green
I've been dieting for at least three weeks and I lost 2kg and my waist is 5cm smaller than before now, I should try to do some exercise to speed up the process overall, I'm quite satisfied
Austin Clark
dont go to the grocery store on an empty stomach, you'll end up thinking with it
John Hall
>ate more cheese than I could afford to The struggle is real bros
Try to figure out why you got off track and try to fix that issue. Was it a diet failure or exercise failure?
Liam Lopez
Stop being poor lmao
Jace Ramirez
I just feel like a fucking failure. I keep trying to lose weight and I just can't keep consistent.
Liam Lee
clean your room, empty your fridge and pantry of tempting foods, make a routine, take it 1 day at a time, and drink a ton of coffee and water
Alexander Edwards
>That's not even that bad of a weight considering. I went from 77 to 70 over the last 1.5 months while also gaining some muscle but I'm still a disgusting skinnyfat.
Hydrate consistently throughout the day Stretch before and after your walk, one thing you can do is hang your ankle off your bed and trace the shapes of letters with it slowly. I had a stress fracture in my mid-foot and this helped me. Ice/heat press can also help your foot.
Nathan Butler
Does anybody here do their exercises without weights?
Bentley Morris
55.9kg 4/25/2020 54.2kg 4/30/2020
Looking good I guess, I'm doing 2 meals a day.
Landon Perry
>eat 2 handful of nuts >equivalent to a cheeseburger Literally the first food I realized was a meme health food, come on dudes
How bad could my b/f percentage realistically have gotten over almost 2 months in quarantine? I've never been so sedentary all my life, even when I didn't care about being a fatso I biked and walked around much more. I actually lost a couple of pounds over the lockdown and I can't see much of a difference in measurements, but I feel like I've fucked myself hard
OMAD/fasting here. I usually eat around 11am but can't lift until late evening, should I move my meal later? I don't really feel like lifting after 10 hours of fasting.
Kevin Long
Most people lose weight on these kinds of vacations but it's honestly hard to eat well going from one shitty hostel to another.
Eli Jones
Idk man, I used to to OMAD but a few months but I always ate very early. I can't wait that long until I eat but after I do I never get hungry. But obvioulsy if you don't feel like lifting after you haven't eaten for so long then try to move it.
You have to experiment and see what works best for you. I do believe you should move the time of your meal gradually and not do a large jump at once. t. lost 33kg and "made it"
Daniel Miller
I’ve sinned and lost a year of progress. I used to visit Zig Forums religiously over a year ago and lost 70 pounds through IF and keto with a few days of fasting a week. Started socializing and going to school, got hooked on smoking weed daily. Spent all my money on it, always get ravenously hungry and stuff my face with whatever I can find. I started outright buying tons of food again and now I’ve gained the lost 60 and 20 more in a year.
David Nguyen
I live in Oregon where I can go backpacking pretty much 3 days a week of 7 every week and don't need to go to hostels. I can just pack some light meals. Wondering if I can kill three birds with onr stone. Get fit, stop being a fatass, and get into a hobby
this so much. It's insane how many sources recommend nuts as some healthy snack that reduces your hunger on a diet. I can go through one 200g bag of nuts in an hour without even thinking about it. Thats over a 1000kcal.
Aaron Nguyen
Thanks and congrats user
Bentley Peterson
Is it weird that I have a bit of loose skin, almost nothing at all showing up just now after being on maintenance for 10 months?
Easton Wilson
how can i stop eating so much when it is the only thing that makes me feel anything throughout the day?
Jaxon Thomas
Drugs? Hoping someday you’ll look enough like a human that you can have normal experiences that make you feel good?
Carson Martinez
>even once weight is lost still have disgusting draping folds of loose skin, will never be human-shaped Literally why live? I’m never going to not be deformed.
What should actually be recommended for that purpose are foods that are high volume, but low calorie. Fruits and vegetables especially. You can make a really, really big salad for 150-200 calories that will basically keep you full for the entire day. All this focus on macros and types of food instead of simply focusing on calories was a big mistake. Fruit is demonized for natural sugar content. Yet a bowl of fruit is 50-100 calories, and a bowl of nuts can be 1000+.
Nathan Bailey
I'm in the same boat pretty much, food has been my only solace for the last 15 years of my life. It's hard to break.
Levi Mitchell
>used to eat shitload of unhealthy foods (fast food, soda, candy, chips etc) every day for most of my life >finally manage to cut it out and now eat 99% healthy food >actually gaining weight because I overeat
I used to think that if I just cut the junk, I could easily lose weight and still eat enough to not feel hungry, because "normal" food doesn't have many calories right? Obviously, that was wrong, I'm getting way too many calories from basically everything, mostly shit like peanutbutter, cheese, bread, nuts and fruits. I've already cut out nuts since their calories count is identical to fucking potato chips. I've been eating the kind of seed/nuts bread that is high protein and low carb, but I looked at the calories and it's insanely high. PB and cheese obviously have high calories.
I'm starting to realize that losing weight just simply means learning to be hungry most of the time. I don't think I will ever feel satisfied with just the lean chicken and broccoli diet that every single fit person eats. I am still mentally just as much of a fatty as ever. I'll try to get used to single low calories meal in a day type shit but I doubt I'll ever make it.
Luke Foster
>losing weight just simply means learning to be hungry most of the time Yeah it’s garbage, especially when you need to not be distracted for work.
Luis Butler
don't eat bread, don't eat nuts, definitely don't eat peanut butter eat meat, it'll make you feel full for longer eat something like raw carrots with low-cal dip as snacks
Oliver Lopez
>peanutbutter, cheese, bread, nuts and fruits this is all "sometimes" food. control your portions and you can still have them. you can make boring shit like chicken salad tasty by adding fats (like vinaigrette), you just need to be careful how much you use, and preferably make it all yourself.
Jackson Bennett
The problem was still your diet. Peanut butter, cheese, bread, and nuts are all high calorie foods. Bread is basically sugar. Peanut butter, cheese, and nuts all high fat, caloric dense foods. The only low calorie food you have on that list is fruit. Broccoli isn't the only vegetable that's low calorie. Almost every vegetable is. Chicken breast isn't the only meat source that's lean and low calorie.
You can have 2 HUGE bowls of salad, a small bowl of fruit, and 2lbs+ of lean meat for less than 1500 calories. You can easily be satiated for the day like this, and get all the nutrients, protein, and fiber your body needs. THAT is eating healthy.
Ryan Bennett
I haven't shit in several days, lads. I'm worried-- I'm normally a once a day kind of guy. Coffee doesn't help.
There's still ways to add flavour without adding a lot of calories. Seasoning is something that everybody on a cutting diet should learn to love. Hot sauce and dressings that are literally just vinegar + seasoning (usually called "fat-free italian herbs vinaigrette") are also really helpful tools for this. Some other sauces that aren't stuffed with sugar can be 5-10 calories per tablespoon and can be mixed together, like mustard and tomato paste (NOT ketchup). Non-sugar sweetener isn't a bad thing either, especially more natural ones like stevia and monkfruit.
The best thing to learn calorie content versus weight. Seeds, nuts, butters, liquid/drinks, sauces, creams, are all really bad for this! Even if they're healthy or natural, does not mean that it doesn't have a lot of calories. Look at the calorie content per 100g and go from there.
All of these cuts are meat, compared against the same animal, but have wildly different fat/protein ratios, and thus have different calories per 100g. Eating for losing weight isn't as simple as saying "I'm not going to eat fast food", although that is the first step. Calories in, calories out is always the main goal when losing weight, no matter how you get there.
Luke Hill
good point on the low cal dressings. personally i'm doing low carb so adding some fats isn't an issue. but for op that's probably the better choice.
Adrian Gray
>5'7 sorry to hear dude, try limiting calories and drinking shit tonnes of water with cardio?
Aiden Foster
i feel like I've been eating a calorie deficit for a while now but my weights been the same for a past few months. I just can't help myself from snacking either when there's stuff around. I wanna start working out tomorrow, doing cardio and some weights.
Jeremiah Long
Plateaus don't last a few months, you're not at a deficit. Start tracking more strict, and stop snacking without tracking it.
Robert Sullivan
Yeah I've only been tracking somewhat regularly the past few weeks. Sometimes I feel like I might be going over without realising it though because meals are kind of hard to track precisely.
Aiden Cox
Yeah, I personally don't track carbs/fats at all, I track calories, protein, and fiber. I find going really low carb is shit for strength training purposes, so I don't do it. Ends up being less restrictive like this anyways, and very easy to get nutrients. I still end up with 40-45% calories from protein, and then 20-30% calories from carbs, and 30-40% calories from fats anyways because most high protein foods have fat in them anyways, even if they're lean. I'll likely end up with a higher percentage of fats/carbs when I back on maintenance, since I don't really need more than 1g/lb protein.
Get a food scale.
Xavier Reed
Get your fasting bullshit out here you shill
Carter Roberts
Renouncing fresh fruit = ngmi
Jeremiah Diaz
That's what I was implying, yeah. Fruit is fucking amazing, and shouldn't be demonized just because of natural sugars. You know how many goddamn blueberries you have to eat to even reach 100 calories? Goddamn, these things are glorious.
Jeremiah Campbell
I found these grocery shopping today. Basically nothing in it at all but a good warm stomach filler as we go into winter (ausfag here) and taste is not too bad either.
I did it /fat/, 4 mile run this morning and finishing the day at 1300 calories. Skipped breakfast, had a fruit/veggie rich lunch and dinner, with no snacks and no eating after dinner. I have been stress eating and binging and snacking all night the past two months before this and it really screwed me and made me chunky and lethargic. Today marks the beginning of me unfucking my shit
eat a fuckton of wheat bran flakes. I did this due to being fat and craving cereal and I was having very consistent and easy bowel movements, the fiber will really help things move along.
Lincoln Robinson
20kgs lost now after 2½ months, and there's a lot more that needs to be lost. May my strength and discipline not falter.
Luke Wright
not him but mine just arrived today, fingers crossed lads
Brandon James
>20kgs well done user how do you lose 40+lbs in that short amount of time? what has your diet/exercise regime been like?
Nicholas Peterson
eat more salt
Jaxson Thompson
Thank you. I simply cut out all soda, candy and unhealthy food first, then I started to eat pretty low calorie meals OMAD, somewhere around 1000-1300 most of the time, I used to do some fast walking on a treadmill for 30 min each day, but I've stopped that, now I just OMAD and fast 48s. It's working wonders.
Nicholas Cook
Hopping on keto for the first time lads, wish me luck
Gavin Morales
The Devil is a sweet temptress and her name is Alcohol
Hudson Wright
26 years old, weigh 101 kgs, 187 cm.
Starting on the fitness wagon and lost my first kg.
Am finding the diet part hard and do need to stop drinking for a bit.
Alcohol is highly caloric, plus it tends to bring food along with it.
Asher Morales
What's a good weight scale to buy? All of the ones I've purchased don't accurately weigh me or just flat out don't work. They'll tell me I weigh 130ish when that's completely wrong. I'm around 230-240ish according to my doctor appointments.
Grayson Phillips
Are sure it's just not showing kgs instead of lbs?
Jason Martin
Yeah, I'm well aware they're calorically dense as fuck and I usually stick to fruit+veg and lean protein. This was basically a moment of weakness that went overboard. Up 3lbs on the scale this morning, but woke up with a boner again for the first time since I started my cut and thanks to water retention I look less dyel too. Gonna do a 700cal omad today and then back to the grind tomorrow.
Kayden Gonzalez
It's lbs. I'm not sure why this keeps happening with every scale I try, but whenever I see my doctor I weigh in roughly 230-240ish pounds. Meanwhile, all of the scales I try say 130-160 lbs or 210 which is flat out wrong.
Juan James
Is it level with the floor. Sometimes the slightest inclination throws things off. Try different flooring.
Nicholas Barnes
Lads remember to not buy junk or that one bag of "snacks" while in quarantine.
If you're stuck inside surrounded by healthy options you're going to make better choices.
Gavin Perry
i ate like 3000 calories today. i feel like im about to fucking explode. i don't have big binges like this often, so i really don't know what happened. i think im gonna unironically puke. i know i sound like a pathetic 14 year old girl, but i really feel sick lol.
Eli Williams
I am doing a 5 day water fast. It's actually going amazingly well. I am very bad at controlling portions so just not eating at all really simplifies everything for me. I think I'm in ketosis because I'm less hungy now (day 3) then I was at day 1.
My wife and my gf keep telling me to eat something. Why? Obviously I have enough fat reserves and if I'm really in ketosis than I'm currently burning them off. Plus I'm not even hungry. Why the fuck would I eat a little bit and get hungry again?? Makes no sense to me.
Sebastian Clark
>my wife and my gf Kek. I meant gf/wife and mother.
Jaxon Hall
You should puke. Eating 3k calories after dieting is a sure way to gain a shitton of fat quickly.
Grayson Brown
>I am very bad at controlling portions so just not eating at all really simplifies everything for me. you're gonna have to fix this or you'll just get fat again
Nolan Cooper
After this initial fast. I'm going to try keto OMAD with like a one/two day fast every week.
When I say controlling portions I don't mean like eating giant tubs of icecream or anything. I just mean that I have a problem with eating/drinking a little bit of anything. If you ask me to eat one cookie, it's literally impossible for me. I will eat the whole pack. If you tell me to not eat any cookies, it's easy.
Landon Campbell
It's not on level ground you dunce
Robert Sullivan
yes i think I'll do that. i mostly ate chips and chocolate so it shouldn't be too hard.
Adam Butler
25mg ostarine for 12 weeks. 10mg of cardarine after 6 weeks for the final 6 weeks. Do cardio every fucking day and don't forget to actually lift weights you fucking retard. Idk who needed to hear this, but I know I did at one point and I hope I helped change your life... You fucking nigger
My wife literally just woke me up with food under my nose telling me to eat it. I told her to fuck off. Didn't even really face me desu. Fasting is definitely my new go to. It's like a superpower. I am just completely not hungry.
Landon Moore
I spent last week finding out my average calorie intake. 2.7-3k is my average (i know). Today i cut down to 2k. How long before the headaches and nausea stop? I know i can stand it but i want to work out again without feeling sick
William Parker
What app is that friend?
Aaron Cruz
Any kind. Almonds are the lowest cal per serving at 200cal per 1/4 cup (might be 25% lower based on some recent science but that's still 150). On the other end a single Brazil nut is like 35cal. If you don't have bitch hands you can easily hold a quarter cup in your palm, so two or three handfuls can break 600-700cal in no time.
Nathaniel Edwards
Cronometer It also averages your calorie intake over the same period so even though I totally fucked up yesterday, I know I'm still on track to average 400-500cal under maintenance calories. It's a good reminder that this shit is a long term commitment and that you can't let individual setbacks keep you down.
cico doesn't work "eat less move more" doesn't work you know this in your heart to be true.
Ethan Brown
Oh, I guess I've went from 260lbs -> 145lbs in a couple years for absolutely no reason, good to know. It's not because I tracked my calories properly or anything, definitely not.
Bentley Richardson
>Zig Forums post disproves thermodynamics. More at eleven.
Dominic Carter
cringe based
Alexander Perez
Good bait
Thomas Robinson
>Just cleaned my apartment for the first time in 8 months >Dusted for the first time in 5ever >Tried to organize my electronics shelf and failed miserable still (Too many cables)
I've forgotten how comfy this feels. I am sticky with sweat but at least its clean.
Andrew Phillips
You're the most pathetic person I've ever seen
Ayden Fisher
Yes, absolutely. You should continue to see dick gains until about 12% fat, although they slow down at about 20%.
Hudson Hill
What hot sauce do you fags eat? Just ordered some of pic related, never tried it.
Good shit. Haven't had it in years but when I had it was some of the best I've tried. Now I just grab whatever at the store. Mostly Valentinas
Easton Evans
hey idk if im just a retard or something, but this website said my calories to lose 2lbs a wekk is 2200 per day. So if i want to lose 2.5 pounds, how much should i eat? 1600?
Lincoln Garcia
Stats? And an extra 1/2lb per week is 250 less per day, so you'd aim for 1950
Anthony White
Nah, if you reduce CI by 10%, the body reduces CO by 10% without asking you.
Mason Gray
6'1 212lbs
Landon Green
How much are we talking here? Just looks from the fat pad shrinking or actual growth?
Lincoln Bell
Your calculations seem off. Use this site and set your lifestyle to sedentary. You might be able to get away with slightly active if you do regular cardio. but its best to eat at sedentary and take any cardio calories as bonus fat loss.
I plugged in your height/weight at 25yo and 25% bf and got a target of 1400 to lose 2lb/week
Owen Miller
After a time, yes. Which is why you take periodic breaks to adjust to your new maintenance intake and normalize hormone levels.
Carson Brooks
Fat pad shrinking, which means you have more exposed shaft, which increases your length. Get a hard, grab a ruler, and press it all the way to your pelvis. This is the max dick you have to work with, nothing will increase it.
Practically impossible to know. Protip: just count your calories assuming you didn't exercise at all.
Connor Rogers
This 100%, if you're trying to lose weight never even attempt to eat the calories burned from exercise.
Grayson Ross
I don't want to eat more, I just want to sperg out about numbers.
Gabriel Wilson
Get heartbeat sensor, never switch gears and track your route via GPS. That's about as accurate as you're gonna get.
Ryan Scott
I'm plateauing hard at 155-160lbs, 5'8". I'm at 1500 daily expenditure and I know I'm sticking to it pretty closely (usually overestimate my meals on stuff that can't be measured) yet I can't seem to lose anymore weight. Don't really understand what's going on. I was 156 2 weeks back and now I'm weighing in at 160 again.
Obviously I'm fucking something up, but I don't get what's going on. Should I just one meal a day now?
Jace Bell
Your body is starting to lower energy output to match expenditure. Take a few weeks to eat maintenance for your new weight and then hop back on the diet. You might put on a few pounds again in the short term from water retention and replenished glycogen stores, but they'll be the first pounds to go when you start cutting again.
Kayden Cooper
When you're leaner, changes in water weight show up more dramatically on the scale. If nothing else, add a bit more cardio or do 100-200 less calories a day. Also remember that plateaus can last up to 3 weeks.
Aaron Morris
Sorry, meant expenditure to match intake
Gavin Ross
It's time to go by body fat percentage and waist size instead of just the number of the scale. Don't lose focus when you're this close. Get them abs.
Easton Green
When people say you can't outrun a bad diet, they mean 300lb fatties who think exercise is walking for 15 minutes. Of course athletic people can outrun a bad diet.
Blake Edwards
300lb fatties can't run to begin with so they're obviously not who they're talking about. You're literally an idiot. Just one slice of cheesecake is equivalent to literally hours of exercise.
You need to be olympic athlete tier or world class in order to outrun a "bad diet". If you're an active person, consuming more calories doesn't equal a bad diet but it's very easy to over eat and gain weight by putting the wrong things in your mouth in bad amounts.
When people say you can't outrun a bad diet they literally mean every average person at the gym who goes home and eats 2500 calories a day. They're working their ass off to burn ~500 calories at the gym and then eating it back resulting in no weight loss.
Leo Jones
Low sodium causes constipation
Tyler Brooks
Yes. The difference is, when metabolically healthy people eat more food than usual, their metabolism goes up. But if you over-eat every day, you basically override the compensation mechanism and that's how people get fat.
Michael Gray
>The difference is, when metabolically healthy people eat more food than usual, their metabolism goes up. Wrong. Healthy people often put on a few pounds from holiday eating. Stop being an idiot.
>But if you over-eat every day, you basically override the compensation mechanism and that's how people get fat.
This is how they get fat, and stay fat, because it becomes the norm. Calories should be measured in a monthly average.
Robert Gutierrez
What is this hotsauce meme? Is it diet proof?
Gabriel Jenkins
The calories in hot sauce are negligible and it's slightly thermogenic. If you're having trouble with your diet hot sauce can help you eat foods you otherwise wouldn't, also it just taste good. That and MSG. Love me some fucking MSG.
Benjamin Wood
>look up healthy portion size of oxygen >some government website says not to breathe more than 2 liters of oxygen per day. >dozens of articles written by soccer moms saying oxygen is fine to inhale once in a while, but only if you're really stressed out and stuff. >hundreds of message board posts from weightlifters claiming they haven't breathed in years. >Zig Forums tells me I'm a massive pussy if I can't go more than a month without oxygen.
>recurring general on /fa/ full of people idealising shriveled raisin lungs and swapping strategies on how best to go without oxygen to achieve them.
Matthew Phillips
Bro you need to cut that shit out ASAP.
I was 280lb at my heaviest. Turned out it was all water and retained oxygen in the fat cells. I literally deflated and now I'm 165 lean as fuark.
Nicholas Bell
>imagine having lungs
Lincoln Bell
Does the fact that your a fatass make you feel bad? Then yes. If the fact that fatasses are unnatractive never crossea your mind, then no.
Charles Bailey
Cmon man, surely you can find a balance??? Skipping once in a while wont kill. Eating out once a month is okay. Good luck!!!
Jason Martin
Add dessert. A piece of cake, anything with cream...
Kevin Roberts
Are you working out??? My dad is 5'7 and 85 kg but only looks slightly chubby because hes buff as hell. Maybe eat at maintenance and lift heavy shit.
Gavin Richardson
>skinnyfat skinnyfats are smooth-brains. Do core
Owen Baker
Found a super filling OMAD: Tuna and turkey wrap: Spinach tortilla-220 calories Tuna-80 calories 4oz Turkey-80 calories Spinach-?? Probably like 10-20 had roughly 2 cups Peppers-?? Only had half of a small green bell pepper to add to the egg 2 eggs, 1 white and 1 whole -bout 110 calories
Had two of these for a total of roughly 1000 calorie OMAD.
Obviously it can be improved and still stay relatively healthy and low calorie (or you can make it higher calorie and still in a deficit is extreme deficits aren’t your thing, but I improvised with what I had. Shit was great and I’m stuffed, I don’t tend to fill up that easily.
Isaiah Taylor
this happened to me, so i cut out cheese and now i'm at like 1200kcal/day without even thinking about it
>May 2019 >Best friends get engaged >I am a groomsmen >250lb >Wedding is June 2020 >April 2020 >I now weigh 160lb >they delay the wedding >now June 2021 >I have to stay fit for another year
fuck...oh well, maybe I should get ripped for the wedding.
Wyatt Bell
I'm such a fat lazy sack of shit that I can't even commit to doing 10 push ups a day.
How do I enjoy the feeling of being hungry? I gained weight again and I dread the shitty feeling of being tired, lower libido, brain fog, etc. associated with cutting calories. Is there a way to make it more managable?
P.S. went through a weight loss twice now, I know you can just fight through it but hopefully there's so way to make it less shitty
Joseph Richardson
Pathetic, make it a life long goal not just “I’ll stay temporarily in shape for some pictures and then revert back”. Yeah put on mass and get into the best shape you can. Not just skinny fat retard
Ryder Foster
I’m an epic fucking failure fit.
>12 months ago weight 199 >6 months ago weight 165 >current weight 192
I fucking fell off. And I told myself I’d never eat shit food again. HA.
Anthony Hill
>cook a slightly lesser amount than usual potatoes for slightly longer than usual >somehow they're fucking undercooked
fucking hell I'm mad. God fucking damn it. I shouldn't have bothered breaking my fast.
Weight on the scale hasn't changed but shit has been getting harder lately around the stomach. Former fat fuck who peaked at 277 (lost it under a year) Lowest was 175 but rebounded to 192 after a vacation. Have been yo-yoing between at 183 and 195 since and that's been for the past 2 years. Anyway, what's going on with my body? Been eating a lot of junk but calories usually average to around 2000-2500 range with some light activity/ weight lifting. What gives. Is take out bad for you?
64 oz is a fair amount of beer and they are worth it
Landon Stewart
No I mean all the breweries in my area charging like 16 for that and have 30% cans because of rona
Jason Davis
Incorrect.
Adrian White
Crabs gonna crab ¯\_(ツ)_/¯
Alexander Collins
I didn't eat breakfast today or yesterday and I haven't been hungry all day, it's already 3pm. When I do eat it I get hungry constantly, what's going on? Is this just gonna make me crash and start binge eating
I’m running a one thousand calorie deficit right now. 1500 calories a day OMAD plus cardio. Only a week in so far. Hopefully I see my body change at the end of next week.
One bag of crisps hardly constitutes ruining it mate. Just carry on like nothing happened. You'll fuck yourself over thinking in those black and white terms.
Jose Evans
you're probably right i've been doing this shit for years, been in these /fat/ threads for years. I lose 80lbs and start looking okay, and then I put 60 back on and wonder how the fuck I let it happen. rinse and repeat
Noah Diaz
Hi fat!
I'm Dad
Gavin Walker
Should I be concerned about sodium intake? Since I have started logging on MFP I have pretty much gone over it every single day sometimes by 1000mg.
My priority is weight loss so I know CICO is the most important factor but is this a serious issue? I drink a ton of water
Aiden Wood
I have no fuckin idea! What the fuck right? Kinda of a dick thing fitness is eh? Can I ask for some advice like nah... but nobody really knows anyway it’s a bunch of kike shit just don’t eat more salt than you should easy
Parker Gomez
first check mfp is accurate - most people write salt quantity in mg in the sodium box. sodium is actually 40% of the salt value. so usually it's way over what you really ate.
Jordan Russell
Wtf. Just ate forel with olive oil, cucumber and tomatoes, thinking I'm eating lots of fat, but actually I ate more protein than fat. This was supposed to be healthy fat day. Any tips on how to get some more healthy fats in me during my feeding window?
Hunter Barnes
what's forel?
Evan Thomas
Trout, sorry. It's called forel in almost all languages I know. I thought I'd bought salmon but I somehow picked up the wrong packet.
Grayson Perry
Today: no breakfast, 456 calories at lunch, 834 calories at dinner. Feels good being able to have a hearty satisfying meal and still clock in at like 1300 calories total.
Maybe I will make it anons...
Leo Lee
is 1200 calories a day retard tier low for me? i'm 19, 6'3", 207 lbs, quite sedentary desu senpai
Brandon Reyes
I've read 1200 is the safe minimum, but you can use a TDEE calculator to see what your body expends a day just by existing and subtract 500 calories to get how many you should eat each day. If you do that you will lose at a rate of 1 lb a week.
Jose Bell
nice cope
Alexander Turner
i'm going for 1 kg a week, putting my deficit at 1000 kcal. my calculated tdee is roughly 2200, when inputting estimated bf as well
losing weight and doing pullups every day and i still look like garbage
what gives huh??
Jordan Wright
It's hard to build muscle while losing weight. Keep at it, and once you're at your goal weight you can start eating slightly over maintenance and your muscles will actually grow.
Josiah Carter
What happens when you eat way less then that, like I've been doing?
haven't had goat whey but cow whey is fine. but the protein content is surprisingly low compared to the dehydrated version. You have to drink like a litre for 15g of protein
Samuel Cox
Give me the meal bro.
Aiden Cruz
Roast some vegetables in olive or coconut oil. Easy way to get 1-2 tbsp of pure fat with your vegies and they taste great roasted like that. I do mostly broccoli and sweet potato
Adam Flores
Bring a pint of water with you to bed, or maybe half a pint of semi skimmed milk
Christian Price
how do you even achieve this, did you drink melted butter?
Austin Rivera
Close - I made chicken kievs
Lincoln Nguyen
should I drink a litre everyday? I'll switch to dehydrated in a month when I move to a new place that has like 2 gyms next to it
Gavin Johnson
It won't hurt you, but look up the nutrition info and only drink if it fits your macros.
Juan Wood
Back on the wagon lads. I'll make a gay blog post with comparison pics sometime but for now I'll just say it's been a wild couple of years. Went from 22 stone down to 11 with you guys' help then put it all back on after racking up a load of gym injuries and being put on psych meds that made me a lethargic zombie with fuckhuge cravings for sugar all the time. Managed to kick the goy pills now and I'm back to eating well and training 6 days a week. Just under 20 stone at the moment. Long way to go to get back to where I was but I'm feeling optimistic again, for a while I'd convinced myself I was just born to be a whale. These threads really helped last time.
Xavier Collins
fuck bro you made it to the promised land and then turned back? that's my worst fear
welcome back and I hope you can make some sustainable lasting gains this time.
Lincoln Sullivan
Not even the first time either but this was extreme even for me. My life is a whole lot more stable than it used to be and I have other people to keep motivated with so I'm hoping next time my brain shits the bed I won't get completely out of co trol again.
Asher Perez
>psych meds everyone i've ever met who takes this shit balloons up. it's really tough to deal with. but you've done it before and you can do it again user, good luck.
Alexander Ross
Feeling down on myself bros. Just....ate yesterday. All day. Binge ate to hell when I'm usually very good about being OMAD and cooking my own meals. First time in my like 8 month journey I've fallen so hard, woke up like 5 or 6 pounds heavier. i need to get my shit together. Dont want to make this a pattern. Any of you slip up like that? What do you do?
Jonathan Cruz
Only 30-50% of people are prone to have negative effects on their blood pressure when consuming too much sodium. There exists a quick check a doctor can do for you if you want to know if you're one of them.
Dylan Hughes
>double chin visibly receding >tits shrinking >thighs touching each other less AND YET MY GIGANTIC LOVE HANDLES ARE STILL EXACTLY THE SAME I SURE AM READY FOR SUMMER SINCE IT LOOKS LIKE I WEAR A LIFEBELT 24/7 AAAAAAAAAAAAHHH
It's actually a positive though when you think about it. If it was the other way around your face would lose fat last which would be horrible because it's the most visible.
Carter Bell
>I'd be able to be happy and hang out with my friends without feeling like the 100 lbs over weight piece of shit I am >and/or join the military since the VID basically fucked my plans up.
Hunter Lee
Heh, double chin or not i have low cheekbones so my face will still look chubby for a long while
Brayden Harris
The sweetener I use is monkfruit + erithrytol, it's a nice blend. Here's the more exact recipe I have written down for myself (296kcal, 24C/8F/35P):
>60ml egg whites >30g coconut flour >32g whey/casein protein (1 scoop) >5g cocoa powder >1 "cap" pure vanilla extract >½tsp cinnamon >½tsp baking powder, pinch of salt >30ml cashew milk (⅓ at the start, ⅓ after mixing a bit, ⅓ after mixing a bit more) >2tbsp sweetener (monkfruit + erithrytol blend) >15g stevia sweetened chocolate chips (½ mixed in, ½ put directly into the middle halfway through baking) >150g fruit, either mixed and/or on top, any berry works well. >(opt. Sugar-free syrup, I like Mrs. Butterworth's) >Microwave for 30 seconds at first, put in the other half of the chocolate chips directly in the center of the mug cake, dug in a bit, then put it in for 25 more seconds and let it set for a few minutes.
I basically rotate between this, a protein bar, a protein shake, and greek yogurt mixed with some of these ingredients. I use cocoa powder + vanilla extract + sweetener + cinnamon all the time, because it gives it that real chocolate taste and offsets any artificial flavours for like 20 calories, or just the other 3 for almost no calorie cost if doing something vanilla or fruit flavoured instead of chocolatey.
Charles Mitchell
I am a lot fatter than I thought. Sort of demoralizing because I've been cutting for quite a while now (down from 170lbs 4 months ago, my waist was similar)..IF I flex really hard like in pic to the right then my waist is 33inches.. but otherwise it's like the other pic.
your waist isn't going to shrink any more without a corset, you know
Lincoln Powell
Anyone else using their fear of the virus as motivation?
I mean it's killing fat people haha
I'm so scared ;_;
Elijah Lewis
bro you don't need to cut
Jayden Torres
You have to be either very unlucky or a world record landwhale to get severely damaged by corona at less than 30 years. Stay home for your elders and lift for whatever you want
