>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
Binged a little bit after my 48h fast, but nothing crazy, just a bit more fruit and toast than necessary. No fast food.
William Mitchell
Please use autismo with me.
How many days straight do I have to lift to lose the rest of the weight? Give me a tangible goal.
So far I've lost like 15kg over a year and a half by lifting half assedly and somewhat watching what I eat, I used to do it religiously for like 3 months then stop 4 etc.
In terms of strength I am 0.6/1.2/2.5/2.5 pl8s or so
And because my program has a lot of accessory lifts I actually somewhat resemble a fat guy who lifts.
Can I get an autistc estimate without any details about your fursona powers how many days straight watching what I eat and doing my PPL routine do I have to do to lose like 10kg more?
Don't go into detail, fasting etc, give it to me full autismo, short
I'm about to break. I'm trying to get into keto, but I wanna eat one (1) bread. I know I can't but I don't know how to keep me distracted from the craving. Can't eat anything else today since I'm past refeeding hour
Jaxon Parker
How will keto help you over regular kcal counting?
Owen Hughes
You're suppose to have some carbs, just not alot.
I managed to halve my carbs getting into keto. I lost like 3 kgs in 2 weeks.
I eat a yogurt everyday, and it has around 10g carbs. From what I've read you can eat up to 40g, while others say you may kick yourself out of Keto by eating just 20g. Don't want to risk it
Elijah Hall
when I did keto some 7 years ago I was several months in and had nightmares about eating a chip butty i'd wake up in a cold sweat after taking a bite, no joke
glad I don't do that crap any more
Gavin Davis
wow! it's really working! GW of 120-135lbs here I come!
I'm doing both with noticeable effects. I mean fuck you should do both anyways. For fat fucks like us, simply removing any sizeable percentage of carbs helps a lot.
Weight loss is 90% diet and calorie deficit and strength building is the other direction. Your lifts are going to stall and maybe suffer for losing weight. That's the bad news. The good news is that you can put on more muscle after a cut and lean bulk than you are now and maintain aesthetics. Measure your body fat using the calculator in the OP and strategize what weight is going to most beneficial for you to cut to to get to 12% body fat. You can use the losertown calculator to see how long the weight goal will take. If you have a lot of muscle it's going to take less time.
Noah Walker
Anyone want to share noticeable changes?
>No longer get indentations from socks on my ankles >Sucking in my stomach actually retracts my gut instead of having it hang slightly higher than before >Penis visible when laying on my back >Shirts I thought shrunk in the wash now fit nicely and non restrictive >Facial hair growing in fuller
Please share with me your successes
Gabriel Richardson
>every sitting surface that isn't cushioned hurts like hell >often sleep on my arms and wake up with them dead >pants don't say on my waist, have to button them over my pelvic bone >can see my blood being bumped through my veins >freezing cold
Justin Long
5'10" manlet
Jackson Scott
Lift while cutting. Learn from my mistakes, anons. If you lift now you can avoid being skinnyfat.
>Please share with me your successes My local gym thot notices my 2pl8 4x6 bench I too mirin her 2pl8 1rm deadlift
Parker Morgan
>but I don't wanna lift Then kill yourself, the fuck are you doing here?
Elijah Bailey
the weight? no, it's in pounds. currently 169 lbs, GW of 120-135 lbs, had a SW of 260 lbs a year ago.
David Sanchez
OK HERE'S THE DEAL BROS. KETO IS GREAT FOR ROLY-POLY ROUND BOIS, IF YOU HAVE MORE THAN 50 LBS TO LOSE THIS IS YOU. I'VE LOST ABOUT 100 MOTHERFUCKING POUNDS DOING THIS SO I THINK I'VE GOT A PRETTY GOOD IDEA OF WHAT I'M TALKING ABOUT. I LOST THAT WEIGHT IN ROUGHLY 6 MONTHS.
KETOSIS BASICALLY MEANS YOU'RE BURNING DIETARY FAT INSTEAD OF CARBS. THIS ALSO MEANS YOUR BODY IS READY TO BURN BODY FAT LIKE A MOTHERFUCKER. THIS IS WHY YOU MUST ENSURE YOU'RE IN A CALORIC DEFICIT AS WELL AS KEEPING CARBS LOW. HOW MANY CARBS IS TOO MANY? I GENERALLY TRY TO KEEP IT UNDER 20 GRAMS PER DAY, LOWER IS ALWAYS BETTER, BUT I'LL USUALLY HAVE SOME QUEST BARS, CREAM CHEESE, OR SOME TYPE OF SAUCE WITH A COUPLE CARBS LIKE RANCH DRESSING. AGAIN, LOWER IS BETTER. IF YOU'RE GETTING ABOVE 20 GRAMS PER DAY OF CARBS WHILE EATING ANYTHING WITH ADDED SUGAR YOU NEED TO REEVALUATE YOUR RELATIONSHIP WITH FOOD.
EATING KETO WILL KEEP YOU FROM GETTING HUNGRY, ALLOWING YOU TO KEEP CALORIES LOW. THERE WERE A LOT OF DAYS I PROBABLY DIDN'T GET ABOVE 2000 CALORIES AND DIDN'T EVEN THINK ABOUT IT. THIS ALSO ALLOWS YOU TO EASILY GO INTO MULTI-DAY FASTS IF YOU WANT. I DID A FOUR DAY FAST AND ONLY GOT HUNGRY A COUPLE TIMES A DAY.
IF YOU'RE STARTING KETO/CARNIVORE YOU WILL HAVE THE SHITS FOR ABOUT A WEEK, BUT AFTER THAT YOU WILL SHIT FAR LESS THAN BEFORE ABOUT ONCE A DAY. YOUR MENTAL HEALTH WILL LIKELY IMPROVE. YOU'RE ENERGY WILL CONSTANT THROUGHOUT THE DAY, HOWEVER PEAK PERFORMANCE WILL DECLINE SLIGHTLY.
JUST STICK TO IT FOR LONG STRETCHES. CHEAT MEALS ARE OK EVERY FEW MONTHS BUT YOU WILL NEED TO BECOME DISCIPLINED.
>those hips Should have just gone trap-mode. Poor guy.
Isaiah Martin
losing weight, dipshit
Camden Campbell
Back it up with science, who says you can't do it like that eating normally?
Cooper Richardson
Well user, you lose more weight if you lift + diet correctly.
Kayden Carter
i'd lose more weight if I ate nothing for a month and took DNP, but I'm not gonna do that either
Luke Brown
>ate nothing for a month and took DNP can't wait till someone in these generals tries it, been selling it a lot for the past month hopefully someone bites
Christopher Martin
YOU CAN GOOGLE IT IF YOU FUCKING WANT, BUT IF YOU'RE FAT AND TALKING SOUR GRAPES ABOUT PEOPLE WHO ARE MAKING IT DOING KETO THEN YOU'RE NEVER GONNA MAKE IT. WHY DON'T YOU TRY IT FOR A GOD DAMNED MONTH AND SEE FOR YOURSELF? ARE YOU AFRAID TO COMMIT FOR FOUR WEEKS? TOO AFRAID TO TRY? IT'S EASY TO SIT AND TALK SHIT ON A MONGOLIAN POTTERY FORUM, BUT IT'S A LITTLE HARDER TO STICK TO THIS SHIT IN REAL LIFE. SO TRY IT, DON'T ASK INTERNET STRANGERS TO EXPLAIN IT TO YOU
Asher Murphy
you're trying to convince him remember?
Nicholas Moore
Caps lock is cruise control for cool.
Wyatt Rivera
God you're a retard. >I'm not gonna put in work to lose more weight because I'm a little bitch baby waaaaaahhhhhh Literally you.
Thomas Davis
I'm saying you're backed by reddit anecdotes, not science, and you don't know if it'll cause damage to your metabolism.
This shit hasn't been studied, and is an extreme form of dieting, you shouldn't shill it without some disclaimers.
So here's a real nigga question: how come you're here if you have already made it? What's that? Extreme dieting didn't teach you any long-term lifestyle changes so you rebounded after a period of dieting back to your previous "normalcy"?
Is that a healthy way to progress or what.
Count calories people.
Charles Jenkins
But what would happen if I took in nothing but protein? No carbs or fats? Would I die?
Benjamin Sanchez
if you're really impatient about losing weight then that's not a good sign remember this is the rest of your life, it's not just a period where you can go back to normal afterwards
Jaxson Green
kidney failure probably
Ethan Mitchell
>Can use old clothes again >Fap 2x more than before >Better endurance >Biceps more noticeable >Second chin almost gone >No back pain when I stand straight >Starting to see more veins in my arms >Belt 2 or more holes tighter
Matthew Wood
explain How?
Mason Rivera
Is this one of those hollowed ones from dark souls
>So here's a real nigga question: how come you're here if you have already made it? NEVER SAID I MADE IT, NIGGER. SW:~310LBS CW:212 LBS GW: 185 LBS SO WHY AM I STILL HERE? I'M STILL FUCKING FAT. >What's that? Extreme dieting didn't teach you any long-term lifestyle changes so you rebounded after a period of dieting back to your previous "normalcy"? My previous normalcy consisted of daily fast food and liquid sugar with every meal. Forcing myself to control my desire to eat shit food has improved my discipline and self control. I could keep eating like this FOREVER, I have no doubts. It keeps getting easier. I'm looking forward to the pound of ground beef in the fridge. I've transcended the Standard American Diet. If you haven't tried it I'm not sure how you can talk shit about it
en.wikipedia.org/wiki/Protein_poisoning at the very least you would suffer from this. believe it or not, boths carbs and fats are essential. even keto doesn't eliminate carbs completely.
Henry Perez
>can sit cross legged for a long period of time without numb legs >don't sweat like a bitch >better smell in general >more active, more motivation to get things started >people thread you differently
Nolan Rogers
>boths carbs and fats are essential I see, so how many grams in carbs and fats should I be consuming at the very least?
Mason Gomez
Go back to your containmend thread capsfag
Lucas Walker
>I could keep eating like this FOREVER, I have no doubts. said every yo-yo dieter ever
Blake Smith
CARBS: LESS THAN 20 GRAMS FAT: I CAN'T GIVE YOU A NUMBER, JUST EAT FATTY CUTS OF MEAT AND YOU'LL BE FINE
Christopher Clark
exactly the kind of answer I didn't want, thanks
Logan Adams
never gonna make it
Julian Williams
you'll be the only crab left in the bucket pal
Justin Kelly
Well you're now armed with truth against reality. Reality is going to try to tear you down every chance it gets and truth is your weapon against it.
Levi White
no u
Brandon White
keto advocates seem to specify 10g-40g of carbs a day, so i'd take that as a lower limit. everyone else suggests around 40%-60% of your caloric intake should be carbs. and generally i've seen that your fat and protein should be roughly equivalent in your diet in terms of how many calories they provide, fat has about double the caloric content per gram as protein. but the exact ratio is pretty flexible. most of this stuff will self-regulate if you listen to what your body is telling you.
Brody Bailey
Do I really need to take in any fats if I'm a fat tub of shit? Can't my body just take the fat it needs from my actual fat in my body?
Liam Cruz
bruh...
Ayden Edwards
>Do I really need to take in any fats if I'm a fat tub of shit? yes. certain processes need fat to dissolve shit. if you don't eat any fat you will die. >Can't my body just take the fat it needs from my actual fat in my body? no
Alexander Fisher
you don't metabolise your own adipose tissue they're just calorie reserves, no nutrients, nothing else
Austin Perry
all the macronutrients are essential. and if you try it you'll probably find a very low-fat diet remarkably unsatisfying. fat is necessary for absorbing vitamins and minerals and a bunch of other stuff. iirc, low fat vs low carb diets under calorie control have no long term difference. count your calories. you can reduce saturated fats as much as you like, though. pretty much the only good reason to use keto is if it helps control your appetite, which seems to be true for some people.
Lucas Reed
Yes keto works, no not everybody is a fan because most people don't find it sustainable (myself included, I lost 115lbs through balanced diet, of which about 15 was on keto) and it sucks when you're trying to do cardio or lift because although you have a lot of brain energy, when you need to spark up a sudden burst - you're hitting the wall a lot quicker.
But yeah it works, each to their own. All I can say is for the love of God drop the caps, it looks obnoxious and makes you look like a teenager who's just discovered something and is convinced that nobody apart from them has ever heard about it.
Which on here is kinda funny.
Asher Brooks
holy shit this guy should just jump on a cycle and bulk until he's 200 and 1/2/3/4 for reps.
Gavin Bailey
MYFITNESSPAL SERVERS ARE DOWN REEEEEEEEEEEEEEEEEEEEE
Any fatties actually use the gym shower? I have a 2 hour break between my classes and I live 1 hour away so I can't just go and shower at my house, I have to either shower in the gym or bring an extra tshirt and a fuck ton of body spray while being know as the guy that smells like shit in class
I barely see any other fat people in my gym, so being the only naked fat guy in a room full of buffed dudes will kinda make me feel discouraged.
>Any fatties actually use the gym shower? Yes, not giving a fuck works pretty well.
Colton Wright
So I got a tiny bit of bullemia.
Easton James
Just don't stare at someone's dick and wink at them when they notice you and you'll be fine.
Eli Martinez
How weird would it be to show up with a bathing suit?
I legit never seen another guy naked irl
Landon Reyes
I started running again but i've been eating like complete dog shit, thinking that the running gives me an excuse to.
i know i need to knock it the fuck off.
Elijah Morgan
That's why we say it's 90% diet.
Alexander Parker
>How weird would it be to show up with a bathing suit? About as weird as the dudes who shower with their boxers on.
Hudson Moore
high intensity running for 30 minutes can be negated with a ham sandwich
watch what you eat
Jace Adams
what, are you worried that as soon as you see another naked man you'll pounce on him and suck his dick? just take the damn shower
Ryder Gomez
fuck
Christian Martinez
thank you brothers. today has been good so far- and i plan to keep up the momentum and learn from my mistakes.
Matthew Cox
Like I said, I never had to share showers or be in a room with other naked random people. Plus being the only ugly/hairy/fat guy between the buffed dudes that probably are in there mostly to show off their bodies rather than use the shower is kind of off putting.
Gabriel Smith
It's official. You're gay, user.
Easton Harris
gay? nah self conscious about my body? yah
Joseph Smith
You'll find the right dude for you. There's plenty of men out there with a fetish for hairy obese men who are scared of taking a dick up the ass so they wear swim trunks in the shower of the local gym while a humid wet body building competition is happening.
Asher Reed
nigga u gay or what
Blake Sullivan
I just described the situation back to you. Are you?
Nathaniel Turner
I binged a little bit last night, it's what I get for bringing in a treat for my room mate. But I'm pretty sure I'm still under my TDEE for today and I haven't gone over yet before
Nicholas Martin
2 days in after a 4 month lapse sorry lads
Brayden Rodriguez
user, whenever I'm in my locker room I see at least 3 naked old men who are obese and/or disgusting looking. Nobody gives a shit, I'd rather see a fat dude than wrinkly old man ass any day.
William Jones
>his gym doesn't have individual closed in showers
You drank a can of liquid sugar. You can recover from it, just don't do it again.
Lucas Bennett
you tell us
Chase Smith
Why is 1 tbsp of peanut oil 120 Cals and pure fat? It's probably the most off-putting thing about being autistic with tracking calories, otherwise it's extremely satisfying to know you can wat much less than you thought and stay full for a long time.
Liam Myers
all cooking oils are literally pure fat with slight impurities my man
David Anderson
I'm aware. It's still tilting to see just two or three over the course of the day add up so fast, just needed to vent that's all. I'll be more cognizant moving forward then.
Carson Murphy
how does that happen?
Parker Gutierrez
why do you use so much? there's 1kcal oil sprays that work pretty good and could cut those calorie counts to 1/10th.
James Flores
I just use chicken broth to cook my chicken and it practically just flavored water, I haven't tried cooking it with anything else though so I'm not sure how well it'll do.
Sebastian Gray
How many days do you have to diet? Every day til it is gone. How strict determines how long CICO.
James Thompson
I've been trying to use less and less, from just eyeballing it out while cooking to only using 1 spoon of it, but I can't control it's usage if I come home to a meal that could have been drenched in oil. I'll take a look at those sprays you mentioned and try to introduce it as a replacement.
The issue mainly arose when I first experimented with ground turkey yesterday and came home to some cooked salmon today. I usually bake my chicken, but experimented with applying a tsp or so of oil before seasoning. I might just phase that out entirely and see how it goes. Cooking sprays as the user above mentioned might be just what I need.
