/FAT/ - Help Edition

>last 2 weeks of healthier eating wasn't giving me the results I was after
>started OMAD + keto 3 days ago
>loving how it feels, no where near as hungry as I thought I'd be
>couldn't help the temptation to weigh myself only 3 days in
>lost a kilo
Feels good man

>trying to get strong while losing weight

help

lose the weight first if both are too hard at once. no shame. only progress.

Rate. I've reached normie standards when I'm wearing a shirt but I look fucking disgusting shirtless.

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keep going

How many meals do you normally have? What kind of stuff do you like to eat? Do you eat out?

Under a hundred! Had to give it a few days before I could actually believe it. Next step: upper limit of normal BMI at 14 more kg lost.

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see then when you have low enough body fat, start lifting.

how did you lose it friendo?

gonna make it

Not a ketofag bu I'm more interested in a fulfilled life than a long one. My dad died recently at quite a young age and though he didn't live a long life he did what he wanted with it and it's really made me realise that's what's most important.

>people

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Thoughts on going camping while fasting to get me away from the temptations of food, while also hiking to burn calories?

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damn good job, m8

>local man found dead from starvation in woods

>wanting to physically exert yourself in the heat and humidity while fasting
what could possibly go wrong

You might pass out and die - don’t be an idiot

You should be fine. You're certainly more likely to stick to your fast if your active than if you're sitting around watching porn.

Based people poster

i dont get why fasters post here instead of /fast/

Pulled a muscle in back doing OHP yesterday and it’s basically fine now. Last time I pulled a muscle in my back I was 252lbs (now 180lbs 6ft) and did it by getting up too quickly and put me out of action for a week.

here's what I eat

2 eggs hardboiled + banana OR bowl of oatmeal (i use 2 packets of quakers which are 100 calories each) + banana both roughly 300 calories, oatmeal one has less protein but more carbs.

lunch smartones frozen dinnner + protein shake

frozen dinner rougly 200-300 cals and 20g prot, shake 400cals + 60g prot (2 scoops, 1 cup of 2% milk, this will vary depending on your protein powder)

dinnger

200g chicken breast, 1/2 cup rice, as much broccoli as I want

late night snack 50g almonds

this gets me to within 50 calories of 1800 calories per day, with 150-165g of protein per day depending

dont track nor care about carbs and fat but im sure it has enough of both for a cutting diet.

Eating at a rather large deficit with cardio and resistance training usually at least every other day. I only track my overall daily calories approximately in my head, which on most days is pretty easy since I now have a set eating schedule and usually eat the same stuff for which I know the nutritional information.

A typical day might be as follows:
- Breakfast: Overnight oats with fat-free vanilla yogurt (1dl oats, 1-1.5dl yogurt, ~200kcal). Lately I've been adding 2 tablespoons of ground flaxseed for added nutrition which ups the calories by about 75 kcal.
- Lunch: Quark with a couple of plums or an apple (200kcal)
- Dinner: A source of protein (usually beans or eggs, more rarely meat), soup or more quark. My salad game is still lacking, so as a side I usually just eat a carrot, sometimes grated. Usually comes to 500-600kcal.
- Supper: Tea with skim milk, rye bread/crispbread with cucumber and bell pepper (~300kcal)

Also drinking lots of water to keep the hunger at bay. The only macros I even try to estimate are my protein intake and fiber intake, which on most days fall short of their recommended values.

I'll probably post a picture of myself when I'm closer to a weight I myself am happy with so everyone can judge the results for themselves.

Thanks. Still have a ways to go, but I'm confident I'll reach my goals.

i stood on my scale yesterday and it said "One at a time please"

WHY AM I GAINING WEIGHT ON LESS THAN 1000 cals a day

>then when you have low enough body fat, start lifting
you are CLEARLY some fat user with a serious case of CRABS IN A BUCKET. for what fucking POSSIBLE reason in this conceivable universe would any novice NOT lift when they're trying to lose weight? you'll never reach "low enough body fat" without lifting because you'll always be skinnyfat without lifting. I don't know what lie you keep telling yourself that makes you believe you're doing the right thing cutting to the desired bodyfat and THEN hitting the gym - but I suggest you stop trying to hinder everyone else and their progress just because YOU live in your own deluded little world with the conclusion "yeah, I should totally avoid lifting before all the fat's gone - nothing to do with the fact I'm too much of a pussy to step into a gym because I fear I'll be laughed at". you need to wake up to yourself

Well I'm set to start weight training in school in a few days, don't know what to expect though. QTDDTOT ignored me

this happened to me when i started lifting, couldnt shift a fucking gram but then my clothes got too big and everyone started mirin my weight loss. dont get too down about it, no way you're not losing fat if you're eating that little.

>tfw mom buys dry chips
no dinner for me tonight

You're not eating 1000 calories a day.

I posted here about 2 days ago
185 pounds 5'5 fucking manlet @ 33-35% bodyfat.

Someone asked me for the workout plan I had every week but I consulted a [spoiler]PT[/spoiler] who suggested I do all of the following this week (my sessions are twice a day):

Day 1:
A
12 Reps Split squats (Front foot elevated) x 4
12 Reps Chest supported inclines Rows x4

B
15 Reps Inclined Step-ups x4
12 Reps Seated Shoulder press x4

C
1 Minute planks x3
10 Reps Standing Bicep Curls x3
10 Reps Flat bench Triceps Extension x3

D
50 Box squats x2

Managed to do all of them - 1 set of everything in B because I was fucking dying and running out of time. [spoiler]This took me almost 2 hours to complete because I couldn't get the forms down at the start. It's still pretty bad but I'm trying my best.[/spoiler]

Pic related is day 2.

I'm posting all of this not to blog but to get an opinion whether this is good enough or not. Any thoughts or criticisms are appreciated.

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If I can skip breakfast and make it to lunch I might just order a pizza and do OMAD for two days.
On average 4 slices of pepperoni pizza have like 1k kcals. Should be fine

I have a bunch I made for my boyfriend that he doesnt use, iffin you want them.

don't eat pizza

It's literally impossible to make pasta work while on cico. A cup of cooked pasta already has 350 kcals add half cup of tomato sauce and you're at 400kcals already. Pasta is also 75 grams of empty carbs
Shit food honestly

PO
TAY
TOES
They're better than pasta in every possible way except for preparation time and you can eat them with pasta sauce just as well.

this

A month of consistently good progress comes to an end with a weekly loss of 0.2kg. bit disappointed since I'm not sure what I did differently but oh well it's still progress.

We all hit a plateau once in a while, user. Good that you still keep a positive attitude, you're gonna make it.

Knocking down that beer belly bro, you're making it! Also nice overall build you'll look great even with minimal lifting

>Trying to lose weight
>Lose my sides instead
Thanks user

Anyone else experimented with a relatively short term (3-4 weeks) at a large deficit??

Im eating 1200 calories a day (1000 cal deficit) 35% protein 35% carbs 30% fats while working 40hrs a week physical labor, gym 3 days a week, and biking to work 5 days a week. Ive estimated this to be about a 2500-3000 calorie deficit in total and imma be honest, currently on day 3 and i feel like complete shit. Feel fatigued the moment i wake up, still sore from my gym session 2 days ago, etc.

Will this get better? I just wanna bust out this last 20lbs so i can be a normal weight god damn it.

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If you have an active job and you exercise consistently, you're probably at a much more than 1000 kcal deficit.

Eat more. It won't hurt if it takes a couple of weeks more to lose it, but it will make you so much less miserable.

That's right

I'm eating around 500

I even microwave my eggs so there's no oil calories

>Eating starchy food or any other carbohydrates besides real veggies while being a fatty on a cut

Why are you hurting yourself? You will just keep being hungry while you could just suffer for a few days and then reach your goal with little to no effort?

What's your typical day's eating?

High bar or low bar squat? I have been doing high bar for a month now... I have gains, but today a friend told me to lower it, because its safer.

For anyone doubting themselves, it can be done give it time fatties.

This is my 2.5 year progress.

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So super large deficits can have some drawback especially if you're really active. But the biggest problem I've had doing the same thing has been vitamin deficiencies. B12 was the worst for me. Super important for energy and cognitive function. At first no big deal, tired for a few extra days from my workout. Then my speech is slurred. Then I'm mixing up words, stumbling, trying not to pass out. Only takes a couple weeks of being deficient like this to really kick your ass. Make sure you're getting proper nutrition, don't be afraid to eat some more calories with how active you are and try and make sure you're eating the most nutrient dense foods or taking vitamins/supplements to keep your body wanting to function properly. Doing large deficits and weight maintenance like this have helped me lose almost 100lbs, but there are shit tons of issues with it over the long term. Don't go for more than a month before taking a week or two break to eat at maintenance.

stop trying to speed things up and eat more

I'm trying to bulk and lose weight at the same time but I feel stuck. I started at 340 and I'm 230 now but my weight hasn't changed in ~4 weeks. I'm fasting on days I don't work out, but is it possible to bulk and fast?

B12 wise i drink a monster zero ultra every day which has 200% of the daily value. Ive been making sure to get plenty salts in too so im not dehydrated. So far the only issues have been fatigue. Im gonna keep a close eye on how i feel and if i feel anything alarming ill stop.
Im just sick of slow ass 2-3lbs per week progress, not caring, and binge eating on the weekend erasing half of that weeks progress. If i stay on this deficit ill hit 160lbs in 3-4 weeks and a lot happier. I think doing this for a little while is an okay thing.

For reference im 5'8
Starting weight: oct 2017 @250lbs
Current: 180lbs
Goal: 155-165ish

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>B12 wise i drink a monster zero ultra every day which has 200% of the daily value

It's pretty much impossible to OD on any kind of OTC B12 pill. Pick up a bottle and start taking 1 a day regardless of what you're getting in through an energy drink. Any potential deficiency in your diet or with your body might not even be noticeable with where you were. Keep an eye on how you're feeling, don't be afraid to hit up the Doctor and have a panel done to see what your body isn't getting.

I'd also take some time to study the effects of fasting vs the caloric deficit you're talking about. There are some excellent post depression studies that the U.S ran to see how the body deals with 1000+ calorie deficit vs fasting if you've got the will to do it. The TLDR of it is pretty simple; if you eat at 1000 calories a day you're going to feel bad and you're cognitive function is going to drop but fasting did not see a lot of the downsides. I'm not saying you should fast, I'm saying you might feel a bit better as what you're feeling is super fucking common.

so i have this treadmill you see and im wondering if i should go all out every other day or like 70% every day.. wich is better?

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cooking chicken and salsa for dinner tonight friends.
what are your plans?

Jesus F. Christ.

Mirin' you're inpsirin'

Harvesting the majority of vegetables from the garden. Going to make a giant ass pot of veggie korma without the cream and freeze half.

Every other day

How do you guys count uncommon things? I got this minced meat from a local supermarket before I started dieting. The packet says "top sirloin premium minced meat"
I tried searching for that but it doesn't show up. It looks pretty lean, almost no fat like regular minced meat which looks like mostly fat.
Normally I wouldn't have bought this but it's been sitting in my fridge for a while and I don't want to throw it away
Do I count it as regular minced meat (250kcals per 100 grams) or lean minced meat (150 kcals per 100)

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I use google and look up if sirloin is lean or fat.

Sirloin is lean.

Cheers big ears

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i binged again, tomorrow if i dont get a deadlift pr i will go on a crash diet for 2 weeks

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What did you binge on?

1500 calories of pic related, one box of some chocolate filled junk of 1000 calories, 2 donuts and some icecream over my daily 2000 calories.
Whatever, one day I will just accept my fate of permabulking and embrace the fat-muscular look. Atleast I am getting stronger in the gym

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>been a fat ass for a majority of my life
>have no concept of what is healthy in terms of portion control.
>recently started trying to eat more healthy
>eating around 1000-1100 calories a day and i still cannot shake the feeling like i am eating too much

i know its not a problem now, but it feels like im going to swing in the opposite way in terms of disordered eating.

>dropped from 290 lbs to 196 lbs at 6'3
>felt weak and skinny even though i still had man tits and a belly
>bjj suffered because not enough calories
>friend convinces me to bulk and strength train
>my friend is a monster, guides me through 5/3/1 program
>pic related, numbers slowly going up
>feel great, smashing nerds at bjj too
>weight slowly creeping up to 202 lbs, feeling fat again

What the fuck do i do, i know I should have cut another 20 lbs for good measure but i got impatient, should i keep building strength or risk losing my gains?

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because fasting is a meme

Who here /comforteater/?

Like I want to lose weight but I fear without food as my crutch I'll just turn to drink.

>eating whatever I want on a whole food plant based diet
>down 20lbs in the past 2 months

Neat

without food i turn to drinks, without drinks i turn to drugs. it's really a dangerous game to be bad at.

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Eat some oatz for lunch to cut back on calories and afford to drink in the evening Y/N?

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I used to be like you and honestly the only advice I can give is do not go cold turkey. The urges build and then you consume x10 more in some disgusting binge session. Titre yourself off of it slowly and steadily; how fast you lower the quantity is gonna be down to you, but it works so much better than just dropping it since fatties are inherently more indulgent. If you then turn to drink, do the same. Do it with any bullshit you replace your bullshit with.

Discipline is a muscle you need to train, but once you have it its much easier to maintain. That said though, you don't need to become Captain Super Anal - some habits are okay to have if they help you stop your bad ones. I chewed a lot of gum to kerb my grazing eating, worked really well and the habit stuck around after it wasnt really an issue anymore.

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drink in what context? out? or like a couple beers at home?

Rum and diet coke at home.
With little food on my stomach I can probably drink around half or 3/4 of a bottle which is roughly 850-1300 kcals
When I was a fatty I used to drink the entire bottle along with a 2.5 litres bottle of regular coke, but I don't think I can down the entire bottle anymore with 2 meals worth of oatz.
My daily goal is 2.2kcals to lose 1kg per week, but I set the goal to 1600 per day and I've been doing fine.
Oatz for breakfast and lunch should set me around 800 kcals so I can safely piggy the entire bottle if I want

>rum and diet coke
absolutely disgusting

that aside though, whenever I'm going to be drinking that much alcohol I usually just fast. maybe a sandwich or something during the day. I just write the day off and have at it. cant be all work and no play or you'll have a very dull existence indeed. just don't make a habit of doing this and you'll be fine. like once a week, maybe twice at a push.

weight in at 238 yesterday
down from 261 on June 1st
was 309 at my heaviest (6'2)
i think im going to make it lads

+-6kg?

Happy Friday anons!! It's been a real busy week, but I expect that each of you have still been out there doing your best to loose weight as fast as you can! I know I have this week, another 3 pounds down! Remember anons, we can all do this, and we are all gonna make it!!

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Regular 2l coke has 840kcals, plus 1700 from the rum I'm looking at 2.5k just from the drinks alone. Shit's too much man.
You're right though, I'll probably just skip lunch and start drinking early instead.

nah i was hating on a purely flavour basis, i get why youre using it. i dont mind diet coke on its own, but add any kind of spirit to it and the taste is pure ass water.

If you were to give yourself tips when you started what would they be.

Depends what your lunch would have otherwise been. A nutrient rich salad, no. A double cheeseburger, yes.

Yeah I'm just going to try and stay within my maintenance for a bit (been eating way over for months) then cut back.

Walked ten miles without sleep while fasting he'll be fine

How do I stop quitting after two weeks it happens everytime i try to get fit

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stop being a fucking faggot

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Anyone escaped the binge>fast>binge>fast cycle? How did you do it?
I tend to fast 48 hours and then binge and feel like shit, which makes me go fast even harder, then binge even harder and I can't seem to escape this. It's been 2 weeks of this bullshit already, and today is fasting day but I already know tomorrow I will binge because it's my sister's wedding and I ain't gonna insult her by refusing and being a little bitch about food.

How many calories do you think you consume each binge session?

don't fast and end up binging.
fasting isn't for everyone.