Salvageable? If, how? Detailed advice appreciated

Cutting out soda can make a massive difference

Because of fasting draining all explosiveness out of me, I switched from SL to a full body 3x per week 5x8-14. I do 10 mins HIIT before lifting as my endurance doesn't allow for more cardio.

2 lbs a week sounds ridiculously slow. If it takes 40+ weeks to get to average ass hat mode and I then have to work for looking decent another year or more, I can't see myself sticking to it. Most demotivating thing being the fat. I don't have a problem with working for gains, but I just need to get rid off my fat asap. Being a fat male reduces your chances in every field, be it career, hobbies, friends or dating

Thanks, that's what my PA tells me since I first worried about my weight with age 14. Thing is, I rarely drink soda. Only occasion being parties and that's at best 3 a year. I don't have a thing for sweets anyway. If I had to choose between a cake and a grilled steak, I'd always go for the steak

>how do i fix myself?
>first thing i need you to know is that it's everyone else's fault
lose that mentality immediately

Former hamplanet here.

How much you should lose per week depends on how fat you are. If you just need to shed those last 20 pounds, 2 pounds a week is pretty good. If you're morbidly obese, it's shit, and you should aim for at least twice that amount.

Fasting too long will put your body in a negative nitrogen balance, meaning it will cannibalize muscle tissue to maintain proper organ function. Shorter fasts are fine, as the liver keeps spare amino acids for protein synthesis, but don't do extremely long fasts and expect to keep your muscle. Trust me, I learned this the hard way.

Keto is overrated and a fad diet. You don't need to be in ketosis all the time to lose body fat. Expect to be constipated all the time on keto, and because 85% of your calories will come from lipids, expect your portion sizes to be microscopic. You also can't get enough protein in on a low-calorie diet when it only makes up 10% of your total caloric intake. You're better off going high protein; moderately low carb if your carb tolerance is low, which it probably is given you're obese.

Stay the HELL away from cheat meals. They only feed your cravings for junk food and retard your progress. If you stick to a healthy diet long enough without cheating, your palette will change to the point where you will prefer healthy foods. It also helps to learn about different herbs and spices; they make health food less bland, offer a variety of micronutrients, and sometimes increase your food's thermic effect.

One porterhouse steak can have as many as 2000 calories. Chicken and fish are your friends.

Then hard fast dude. It’ll be the fastest way. If not, 2 pounds a week is healthy.

This is terrible advice

Thanks for the tips. I wouldn't consider myself as obese class 3, but I have to, because of BMI. I need to lose at least 80lbs.

I prefer high protein meals anyways. Shit satiated for like forever compared to carbs. When it comes to fasting, I won't do more than 4 days in a row and refeed.

The body does not need to be in ketosis to burn fat? Well, the body goes into ketosis if liver glycogen runs out. And only if there's no more glycogen in the liver, the body starts burning fat. Or am I wrong?

Yeah, I meant a pork steak. Pork is a third of chicken's price in Germany. Fish is, if you don't go for industrial processes so expensive, you can buy food for 3 or more days for the price of one fish serving.

I learned to cook early on, as most processed crap, like the shit I was forced to eat as a child, only tastes good with a buttload of spices.

Thanks for your advice.

No sorry it's over, it's time to bloatmax.

>I'm putting in the work, nigger.
obviously not or u wouldn't be such a fat faggot.

That's were I start man. I thought that weight wasn't such a problem being adult, as it was being a child. But then life knocked on my door and kicked me in the balls. Without work I'd still be at 155kg I was when I left school. I just struggled to grind it out in one piece for a shitload of reasons, mostly mental

2lbs a week is a minimum and the reward meal is an option in order to maintain the diet and control cravings instead of falling off the wagon and stuffing yourself just have a meal of something you have been wanting. You use the weekly weigh in as way to alter the following weeks diet depending on your progress and the carb up 1 day a week will give you some strength back in the gym.

Do 3 full body strength sessions a week look into greyskull lp, and this advice might be controversial on here but don't squat do some hiit and circuits instead. When you are really fat just being able to do some lunges, bodyweight squats and kettlebell swings in a circuit will benefit you loads more than squats until you lose more weight also leg doms when you are fat will stop you staying active the rest of the week which is vital as a fatty.

>Context: excuse excuse excuse excuse etc.
Whatever you do, your first step is to stop that shit

I stopped squatting at 160kg 5x5, my legs are big enough from being fat all my life anyways. Will have a look into Greyskull.

Ketosis and glycosis aren't binary. They exist on a sliding scale. What I, perhaps, should have said is the body doesn't need to be in constant, deep ketosis to drop fat. (Not that keto cultists know the first thing about deep ketosis, especially not the ones that do carb loads and have never fasted more than 16 or 20 hours.) Given a sufficient caloric deficit, it's technically possible to drop body fat on a low-fat, high-carb diet.

Pork is a fatty meat and should be used sparingly if you want to cut body fat. If you have lean ground pork in Germany, that's probably ideal. If not, you could look at low-fat and fat-free dairy options.

And don't pay too much attention to the IF/keto/snake diet fad crowd. They're on the same level as vegans. 4 days is too much if you lift more than twice a week. It's better to eat a protein-rich meal after every workout.

I'm really thankful for your advice. If it worked for you, it should work for me.

Even with pork it's pretty hard to get 1000 kcal a day. Meat is so incredibly satiating.

Not a problem. I've followed plenty of bad advice that's slowed my progress. It's better others learn from my mistakes.

Protein is the most satiating macronutrient. You also don't need that much of it. One gram per pound of lean body mass should be enough.

And no cheat meals. Ever. You don't give a heroin addict a shot of heroin once a week, so why would you give a junk food addict a weekly banquet of burgers and fries? That's not to say you won't have lapses in willpower, but abstain as long as you can until you can abstain indefinitely.

This