>Who is /fat/ for?
For extremely dedicated rotundos who want to better themselves through meaningful hard-work, strategy, and dedication.
>This is not QTDDTOT, ask questions about fat loss, but use that thread for general questions.
>Read the Jow Forums sticky (redundant in that you should have already but it covers all the basics of diet and exercise)
liamrosen.com
>Calculate your Body Fat Percentage
fitness.bizcalcs.com
>Calculate your BMI
nhlbi.nih.gov
>Calculate your TDEE (Total Daily Energy Expenditure)
sailrabbit.com
fitnessfrog.com
>Plan your weight loss week by week
losertown.org
>Track your calories and macros with MyFitnessPal or Cronometer. Works best on smartphones
myfitnesspal.com(better for packaged food)
cronometer.com(better for generic food/tracking micronutrients)
DO
>count calories, all of them.
>buy scales, be accurate in your measurements. autistically accurate.
>learn how to cook and start cooking your own healthy meals. lean protein and green vegetables.
>develop sustainable healthy lifestyle habits
>eat a lot of protein (1g per lb of goal body weight)
>cardio. learn to love walking.
>start lifting weights! fatties have the advantage that they can build muscle while cutting, especially as complete beginners!
>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.
>be a retard
Previous thread:
