/FFG/ - FATFUCK GENERAL

Get in here you tubby pieces of shit.

Fatfags do not know how to OMAD, which is why they are fat. Do not worry, I will teach you the way.

>What special items will I need?

A cheap dietary scale (can find for less than $10), a large pot with steamer, also cheap. Also a big skillet or knockoff George Foreman grill and a zinc supplement.

>W-what will I eat? When will I eat it?

You will eat one meal a day of 1,314 calories. Here it is:
- a half pound of salmon served with two teaspoons of hot sauce.
- a pack of instant oatmeal cooked with 100 cal worth of almond milk, served with two tablespoons of peanut butter and 100 calories of crushed pecans.
- 6 cups of chopped, steamed broccoli

You will also drink at least 3 liters of water daily. I don't care if you use no calorie flavor or fiber in it. Have as much black coffee as you like as well.

This will fill up all but the fattest of fatasses. I don't care when you eat it, just eat it at the same time every day. I prefer before a workout.

If you want to season your salmon with lemon pepper, fine. I don't care as long as it doesn't add calories.

> Why these foods?

I want to make it simple for dumb and low-self control fatties, and this single meal will fill essentially all your nutritional needs. It does come up a little short in zinc, hence the supplement.

> Will I exercise? Won't I need more calories to build muscle?

Yes, you'll exercise. No, you wont need more calories to build muscle. With your fatass powers, you're going to be using that fat you've lazily accumulated to fuel your body so that your dietary protons can be used for building lean mass.

And yes, if you're a fat ass, studies have demonstrated that it is absolutely possible to burn fat and build muscle at the same time.

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>What will my exercise regimen look like?

PPL program, 6 days a week + 30 minutes of cardiovascular activity -- about 45 minutes to an hour in the gym each day including cardio. For fatasses like you, the elliptical might be a good idea since it's easier on your knees.

Keep the PPL program simple to start and emphasize compound lifts. As you gain gym confidence, tailor the program to suit you. A good beginner program might look like this...

Push day: Bench, Shoulder Press, Tricep Pull down.
Pull day: Barbell Row, let pulldown, barbell curls
Leg day: Squats, Leg extension, Leg curl, Calf raise

Do the above, and you WILL lose fat at a quick but safe pace while building muscle and gaining strength. Pace of fat loss depends on how fat you are to begin with, and will slow as you lose weight. But, as a general estimate, you can expect to lose about 3 pounds a week and more if you're extra fat.

Why that many calories and not TDEE?

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I wanted to come up with a meal plan that will fill most people up, doesn't taste like shit, is retard proof to prepare, inexpensive, and meets all micronutritional needs while being reasonably low calorie. The key with weight loss, as I see it, is sustainability. It might not be easy, but most people could tolerate eating that daily.

The calorie count came out to 1,314 when I plugged it in to cronometer.

can you make me a OMAD regimen if im a veggie boi?

im cutting a shitload of carbs out of my diet, and im losing weight/im on track, but i wanna transition to OMAD instead of eating the way i currently do.

it would also cut my calories down presumably.

right now im eating a 360c 36g protein shake for breakfast + small dry curry lunch + soup/raw veggies for dinner

This meal plan lets the fatty start seeing results quickly, which should motivate them. After they've shed the fat, I recommend they then start tailoring their own diet to meet their goals.

To keep things simple, my instinct is to tell you to switch out the salmon in the plan for a pound of tofu. If you did so, you would no longer need the zinc supplement, but would instead need vitamin D (not with calcium, you'll already be getting plenty of that), potassium (about 4 potassium gluconate tabs worth if you buy the spring valley brand), and while you don't NEED it, perhaps 500mg of B12 and an omega 3 supplement.

The calories would be marginally higher.

where the fuck am I supposed to get almond milk from

and what the fuck is a cup
why recommend a scale when you dont use actual measurements

I got a cup measurer from the pet store to use for my dogs food.