>Who is /fat/ for? For Falstaffian fatballs who want to better themselves through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss >What do I do first? 1. Read the Zig Forums sticky liamrosen.com/fitness.html 2. Calculate your Body Fat Percentage fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy 3. Calculate your TDEE sailrabbit.com/bmr/ Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or you will inevitably get a way too high TDEE. 4. Plan your weight loss week by week losertown.org/eats/cal.php 5. Track your calories and macros with MyFitnessPal or Cronometer. Don't listen to memes, either of these are fine based on what you need myfitnesspal.com (better for packaged food) cronometer.com (better for generic food/tracking micronutrients)
>Now what do I do? Count calories, all of them. Calculate your TDEE at sedentary Eat about 500 less calories than your TDEE 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. Drink more water Post your height and weight 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 weight loss stall. Plateaus can last up to three weeks. "Reward" yourself. Cheat days cheat only yourself. Be a retard.
How do I stop being so obsessed with food? It's gotten way worse the more weight that I lose and the smaller my TDEE becomes. I find myself planning out my meals days in advance. If I'm not eating, I'm thinking about what to make, what food I can fit into remaining calories, different OMAD options. It's frustrating as hell, I go on vacation and I'll be on Yelp figuring out the next three fucking restaurants.
time restricted eating lowers your appetite over time without requiring such severe calorie restriction
try starting with something simple like 16 hours fasted, 8 hour eating window
as you get more used to not eating all day, switch to one meal a day and fit your calories into at most an hour window
you wont be forced to reduce your caloric intake as much and you'll stop obsessing because you'll be able to be full guilt free every day
Carter Carter
18% but ideally below 15%
Charles Allen
desu you become more obssesed with food when you are fasting. Only solution is to occupy yourself. Being productive is solution to %90 of problems people here have desu
Jose Butler
I'm at about 18% right now, after losing 100lb and gaining some unknown amount of muscle. Seeing my back muscles when flexed for the first time was cathartic as fuck.
Logan Sanders
>you become more obsessed with food when you are fasting do you fast? that's the exact opposite of what happens
Jaxon Bailey
Basically once your abs pop you have free reign.
William Kelly
People are too dumb to understand the differences in types of carbs, you need to be more specific.
Fiber doesn't count.
Daniel Brooks
>been cutting with canned soups/stews >should be making my own but too lazy/shitty cook >used to have a wide variety >ever since covid fucked the factories, only got shit like chicken noodle, tomato bisque, and creamy mushroom Not that they're bad, but its tiring.
Sadly, 20-odd years of obesity means I've probably got 10-20lb to go before that happens, unless some of it is loose skin. Plateaued pretty hard at 178lb/5'10", taking a maintenance break and then about to cut again. Strength gains are addictive, though. Gotta be careful.
Charles Reyes
based canned sodium lord
Jacob Foster
make a massive pot and section it out in bowls, use konjac noodles if you want noodles without the weight gain
Dylan White
6'1 165 18%bf.
The only gyms really in my area are either super expensive or planet fitness, so how would I go about building a routine with just dumb bells? I know on the sticky is says most of the exercises that are described can be replaced with dumb bells, but a little more clarification would help. I know machines are a meme, but are they better than nothing? And would I be able to replace legs with HIIT cardio?
Colton Nguyen
bros i’ve been eating 3 bowls of fruit a day to help stop me snacking on unhealthy food and i always have cherry tomatoes, raspberries and strawberries (or blackberries if i can’t find any). these are by far the lowest carb and lowest calorie fruits and i love them so much but they’ll be going out of season soon (except for tomatoes) and i don’t know if i’ll still be able to have them in the winter. what fruits/berries would be a suitable replacement for them that would definitely be available in the winter and isn’t too high calorie or high carb?
how heavy are the dumbbells? for legs do split squats/lunges
Henry Morales
Holy shit biggest eye-opening moment in 3 years of working out. Holy fucking shit. Started at 90kg. Goal was 75kg. I was proud as a motherfucker reaching 80kg once in a while. Started platteauing around 82-84kg once all the time depending on the time. Post corona finally reached sub 80kg consitently again depending on the time. Saw people over here keeping their progress via apps. Asks me weight and length to calculate BMI. My weight is supposed to be 66-72kg. Holy fucking shit, fuck reaching 75kg, skip that good feeling reaching 80kg. I can still remember how proud I was. How have I been content with myself thee past 3 years. Unbelievable. I'm so setback and embarassed. Why am I such an underachiever. Thanks for reading my blogpost.
Bentley Moore
Anything is better than nothing. Machines and dbs are fine, outside of legs. Cardio won't replace legs entirely, but you can probably maintain with it. Goblet squats x infinity.
Ryder Young
Does anyone else find themselves eating out of boredom? Does gum or some other negligible-calorie (celery, etc) snack help with this? Or is that just a band-aid?
Post body, dude. You might be fine. Weight is far less important than bf%
Isaac Rivera
snacking is a symptom, indulging it is going backwards
Levi Hill
I chew about a pack of gum a day when I'm cutting.
Bentley Hernandez
can you get frozen berries all year round?
Isaac Sanders
yes, a pretty cheap for big bags too
Wyatt Jenkins
What do I do instead?
Evan Walker
Considering its planet fitness, not heavy enough desu. I think they go up to max like 60-75
Jacob Jones
when i first starting cutting i increased how much gum i was chewing by a fuckton. i would go through over a pack a day and it got to the point where it stopped even tasting good. after some time i ended up losing interest in it since the flavour was becoming sickening so i slowly weaned myself off it until i stopped altogether. don’t even crave it anymore
Xavier Sanchez
get used to forcing yourself to eat all of your calories in specific windows, try skipping breakfast every day initially
over time you wont even have cravings at other parts of the day
reduce the hours more and more as you get more comfortable until you're eating one meal a day
once you're at that point you can be a little more lenient than one meal a day, but definitely keep your eating windows short
Sebastian Green
also, just out of interest, would you say blueberries or strawberries are “healthier”? (i know strawberries are lower carb but i hear a lot of people talking about health benefits of blueberries + they’re a popular yogurt topping so i was curious)
Isaac Nguyen
Bodyfat is supposedly calculated at some 20% according to the app. Won't post body, never kept progress pics either, seems like I did everything /fat/ recommends. It's telling that I just now used the app. Very telling of my character that I want to do everything alone and I don't need anyone. Feels like the past 3 years were all for nothing bro
Carter Wright
The things you can do with chicken stock, chicken breast, sprouts, cauliflower and broccoli.
