>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. >calculate your TDEE at sedentary. It will save you a whole meal's worth of calories. >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
Feel free to weigh yourself every day as long as you're willing to take it with a grain of salt and not get too demotivated if you plateau despite eating under maintenance.
Just whatever motivates you the most. Or helps you build the best habits. Or at least doesn't demotivate you.
Anthony Bennett
I guess the fast threads from New Years are finally dying down again. How many made the cut?
Joseph Martin
Seconding this, I weigh myself daily, but just take my week's average and use that to see if I have progressed. It's never failed me once.
Nolan Mitchell
Does anyone else find that caffeine triggers desires to binge like a fatass?
I have a pretty addictive personality, so I never drink 1 cup of coffee, I drink several. It wires me up, makes me impulsive, and leads me down to McDonalds. The artificial sweeteners I use probably don't help the cravings either. So I'm giving it up for a bit. I feel calmer.
Kind of the opposite with me. When I get hungry while I'm not suppose to eat I crack open a can of sips and it kills my hunger.
Mason Mitchell
opposite for me
coffee makes me not want to eat
Ryder Harris
I officially did 1/2/3/4 2 weeks ago and have been wondering why i'm still skinnyfat? I look a little built with a shirt on but i still have quite a bit of fat on me, especially around my mid section. What the hell guys?
Jace Ortiz
1/2/3/4 is basically the entry level of lifting. Keep doing it for another 3 to 5 years and you might not look like a dyel anymore.
Isaac Hall
strength =/= hypertrophy
do more reps
Jackson Stewart
>talking to girl about weight loss >tell her I’ve been losing weight steadily for a while >”I can never lose weight” >tell her about calories counting and how easy it is with the apps and websites available >”it takes too much time and I don’t trust the apps to be correct”
Why do we even like women?
Christopher Phillips
noo, coffee is the best appetite killer for me
Landon Adams
I've never heard that legend
Carter Sanchez
not specifically this, but when i quit smoking coffee was a huge trigger for me to want to smoke, because i almost always did them at the same time. it took a month or so for that to wear off. if you've somehow associated coffee with something else it could be triggering those feelings for you.
Jonathan Fisher
I actually don't trust the apps. For example, protein counts don't account for digestibility and completeness at all, and it can range from 25-100%. If the apps don't cite sources, ditch em.
Eat whole foods that you might find in nature and you'll be good.
Just made myself some hot chocolate with lots of cream. I actually wanted a six pack until summer, fuck I never thought I'm this addicted to yummy stuff. The craving was so fucking bad
Aaron Sullivan
>failing for the le craving meme are you pregnant?
Isaiah Hughes
unironically not gonna make it
William Ramirez
>TFW 304 pounds and all I have for cardio is an old bike that hurts my balls
I can only take this for 30 minutes a day bros.Sucks cause I wanted to start doing an hour cardio in conjuction with finally counting calories. Is jogging in place a good substitute for those other 30 minutes?
It's the first sweet drink I've had for weeks though. All I have been drinking lately was water and Coke Zero. This shit sucks
Carter Parker
all you have to do is replace the seat of your bike
Camden Ramirez
If you love it, brew actually good coffee and take it black, with no sweetener.
Gavin Turner
Wow I didn't even know that was a thing that was possible. Thanks.
Eli Jenkins
>this shit sucks its meant to, trying squeezing your own orange juice or something if your craving flavor, stop giving yourself excuses
John Reyes
NY fag here, but I pretty much wasted January with fasting meme (which made me binge hard). Doing great since late January though with a calistenics routine and some cardio, as well as protein heavy food.
Elijah Rogers
I'm crazy hungry, but only have 200 calories left for today. What would be the most filling food to eat? Except meat, don't have any and it's Sunday.
Lucas Reed
Is the bike a cruiser or an actual bike? Your seat height is likely fucked. If not a cruiser, your leg should have the slightest bend in your knee at full extension at the bottom of the pedal's rotation. The saddle will hit and bruise your taint, but you'll get used to it. You can also replace the seat with a double wide.
If cruiser, replace the seat with something overly padded and get comfy.
Mason Wilson
NYRFag here, down from 361.2 lbs (I know WTF right?) to 348.0 as of Yesterday I need to thank you all (and whoever wrote the sticky) for making it so much easier than I ever thought it could be before when listening to my fat family’s advice It will take almost 4 years, but I will be a healthy weight
Colton Barnes
Keep doing the work and be consistent about it and you will make it.
John Flores
Should I still be eating at a deficit at 177lb 6'? It's normal BMI but still on the high end.
BMI is worthless, here is the heuristic for all "should I cut or bulk" questions:
-do you still have a high body fat % (20%+) at your current weight (177lb)? --if yes, keep cutting fattie -is your body fat % within the 10-15% range at your current weight (177lb)? --if yes, you're done. congratulations.
everyone's weight composition differs drastically. it's not possible for us to look at 2 numbers (weight/height) and from that make any determination as to how "fat" you really still are. you could be a pudgy fucking mess at that weight, or you could be rock solid tight and looking good. how the fuck can we possibly tell? deep down you must know this, I refuse to believe you're retarded since you figured out how to use that computer you're posting on.
so you have two options now: 1) post a picture of your naked body with naughty bits censored so that WE CAN ACTUALLY TELL WHAT YOU LOOK LIKE 2) learn to measure your body fat % and figure out what you need to do based on the above heuristic
anyone else contemplating to ask the "should I cut or bulk" question? please feel free to read my post and then go fuck yourself.
Nathaniel Collins
I stopped dieting about 4 months ago, well not completely i somewhat still had an eye on calories and avoided sugar as much as possible but this mourning something odd happened. After the showe i stood in front of the mirrorb and had to reavh up to grab my deodorant when i saw some serious muscles on my shoulder and neck area bulging through the fat. I more or less regularly did some shoulderflies and pushups and over time the consistency seems to have paid off. When i'm at work i drink a lot of coffee and everytime i go to the toilet i do 10 pushups afterwards wich ammounts to like 50 or 60 a day.
Anyway this expierience gave me new motivation though i still have a massive double chin wich never seems to go away, any tips or save up for surgery?
I got the winter flue right now. Cant eat much solid foods, I try to drink alot of water. My stools arent solid att all, mostly water.
Its like taking a fast on steroids, what should I expect from a 2day flue fast? It feels kinda good that my bum is flushed clean
Matthew Ortiz
I was somewhat thin as a kid but still had the chin.
Carter Lopez
>He's not weighing his food
Justin Allen
What do you mean? I am weighting it.
Jayden Gonzalez
Kept whole on 1300± kcal.
Ayden Cox
My height (5'2") shows on a BMI chart that 120 is more middle of the road for my height/weight and I'd be comfier that way I think.
Alexander Parker
Plug your stats into the losertown link in the OP and vary the amount of calories you need to eat in order to get the results you want if 1200 is too much.
Ian Hill
>step on the scale for my bi-weekly weigh-in >Another 2lbs down
I'm so fucking excited, guys
Justin Reed
Honestly, you're not gonna notice much of a difference from 5 pounds. Still doesn't explain the arbitrary time limit btw.
Christian Jenkins
>205 on jan 31 >193 today who /holocaust mode/ here
Personally I would say your biggest problem has to be being skinnyfat rather than fat at that point. If you still look fat it means you have like no muscle, and you wont gain much muscle to talk about on a deficit.
So you either keep losing weight now and find yourself being a skinny bitch in 6 months and realise you now have to go lift heavy and bulk a little bit to fill up and gain muscle, or you can start eating at maint and lfiting now.
Leo Howard
>day before yesterday, 238.6 >Forget to weigh myself yesterday, no big deal, busy morning >This morning 240.2
What the fuck, I was on target the whole time AND yesterday I was pretty active.
Jordan Clark
I had a really unsatisfying cheat day yesterday. Makes me not want to have another one. I got a retinol cream and it really did a number on my wrinkles so hopefully it helps with my stretch marks.
Carter Wilson
Your weight can fluctuate as much as ~lbs within a day. Don't stress it.
Leo Sanchez
True, and also to keep in mind that even if the scale doesn’t change. That doesn’t mean there isn’t any progress. One number on the scale can be two different body types
Nolan Flores
5'9 @ 180, am I gonna make it? I've been on a 1000-1500 calorie deficit for about a month and a half with lifting and cardio. Lost about 13 so far.
That calorie deficit is too high. Unless you're in a rush, you should aim for a 500 kcal deficit.
Liam Allen
what should I do for the remainder? I really only eat once a day just due to how my schedule works, and it usually ends up being dinner. From that meal I'm pretty full for the rest of the day.
Luke Wilson
It's a meme if you think it'll magically make you lose fat. If you're using it as a way to eat less calories because it keeps you full longer or whatever, then no.
Matthew Gray
I don't get it.
Dominic Scott
Good going user.
No, it works. But it's hard to maintain. Most Ketofags don't even hit ketosis but end up being low carb. Even low carb + cut is worthwhile.
I'm down 25 lbs for Janurary with near keto/lowcarb + 1000cal deficit.
Justin Ross
if you lower your body fat enough, will everybody have visible abs?
Jaxson Thomas
how close are TDEE calcs? i walk a lot at work, 5,000 or so steps 5 days a week and have light workouts i do, im 6' 170lb 24 year old guy, dose 2500 sound right? Ive been at 1600-2000 cals for a week now, i want to get rid of another 10-15 lbs cutting down, so i can then lift for real afterwards. Is 1600~ too low? i dont feel hungry, i eat exclusively protein and fat
Juan Gonzalez
You'll have abs but if you want bulging abs then you need to grow them
Anthony Edwards
Anything up to 1000 calorie deficit is manageable and doctors routinely give regimes around that.
Above 1000 it starts to be unhealthy. Remember though, its not just about the calories. Eat 1500 cal of bread and oil and you'll be unhealthy and hungry, eat 1500 cal of meat and vegetables and it'll be fine.
Nicholas Wilson
im low/no carb so i mostly eat bacon, eggs, sausage, chicken, beef, and thats basically it besides protein shakes as necessary to reach my protein goals daily. Bread is such a waste of calories, havent had any in months
Ryan Hall
I'm mostly the same but I eat 8 wheat crackers before going to the gym to get some carbs which kind of started as a meme but I do feel energetic when I do and my lifts suffer if I dont have em, so I just accept the 120kcal they are.
Grayson Howard
>down another 1.5% this week >technically no longer obese even if I still look like a lumpy obese fuck Nice.
>4 years Why? I started at 350 on NYE and I’m down to 323 as of this morning. I plan on being 200 by end of year at the latest (on track for October based on current rate of loss).
Get an app called HappyScale if you’re going to track daily. It averages out your weight so you can watch steady loss despite the scale fluctuating. Pic related is mine, see left verse middle columns.
Remember it's not a race. Some people go slow and steady and keep the weight off as they are used to eating unhealthy food on occasion compared to speed losers who lose a ton of weight then balloon up once they're off the diet because they never learnt how to incorporate unhealthy food into their diet.
Stop posting this shit nobody cares about your weight loss but you. You still fat anyways. How about you become skinny and then brag about it.
Aiden Rodriguez
I'm using a tape measure and the Covert Bailey formula. It is with a grain of salt, but I will say you definitely look around ~25% bf so it seems accurate there.
Nicholas Moore
Deal with it Ah, had never seen that one before.
Adrian Hernandez
He's making progress. You just jelly? Post body faggot.
Lucas Brown
I wasted the last month of progress in two fucking days. From 119 to 125 in two fucking days dude and it goes straight to my gut, why is it always immediately my gut getting fat man I am furious.
Tyler Green
>am still a fat sack of shit Yeah he sure is bragging alright.
Cooper Gomez
>tfw I have a horrible hankering for candy >chug two bottles of ice water >feel sick and still want to taste candy but the thought of eating anything is unappealing I'm gonna make it, goddamn it.
Nicholas Taylor
You ate 21,000 kcal over maintenance in two days? No? Poop a few times and let the water weight from salt leave and it’s probably a pound at worst.
Dominic Roberts
I am trying to go slow and steady - only eating at a -700 kcal deficit I may accelerate later but right now trying to change habits long term and avoid breaking or binging I understand if others would prefer a different route for themselves - I wasn’t trying to make it sound like I was whining, I am doing it long intentionally
Justin Nelson
due to how fat you are, you're actually one of the types that can safely go faster 1kg a week is a viable rate for you (1100kcal deficit)
Jeremiah Watson
What software? Anything for Android?
Easton Moore
Cronometer, it's on Android.
John Taylor
CONFESS
I've been stress eating a lot the last week, partially because I haven't lost weight in a while.
why 4 years? my 450lb friend went down to below 300 in a year
Noah Howard
That seems a self-perpetuating habit, user.
My only real "confession" is that I've been abusing the free lunches at work and OMAD to reduce my grocery budget to nil, but that's more of a giggling boast. I probably need to invest in some bulk whey, though.
Michael Nelson
I stress ate a bit today but still kept it below my BMR
