>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
>16:8 fast for a week >this is prettty easy hell yeah >weigh myself >down to 87.1 from 88 >almost a kilo hey that isn't bad and it wasn't hard at all sweet as >friend invites me to go out on the weekend >sure okay >go clubbing >drink a fuck ton of alcohol and get super wasted >feel like shit the next day >weigh myself earlier this morning >89.1kgs
Literally me. But I have been eating like shit since new years.
Nathan Wilson
>lose weight >man boobs are gone >but get more conscious about lovehandles than ever I'll never get out of my head even if I do end up good-looking. Pretty sure I'll always have something to be insecure about. Nowadays it's arms. I always seem to have noodle arms.
Ryder Sanchez
I lost 8 pounds in the last month and a half. 142 down to 135 at 5"7 ( woman not manlet). Eating 1400-700 cal per day and working out 3-4 times a week. Pretty proud of myself.
Guys? I've been stuck on 90 kilos for the last two weeks. I'm on 1000cal deficit, OMAD, work out every god damn day with PPLPPLcardio and go to the sauna three times a week and I'm still stuck. What the fuck?! Should I just try fasting a couple days?
Luis Sanders
Fat is burning off, muscles are getting strong, good times.
Kevin Carter
your metabolism probably adapted to your self destructing lifestyle so for a week or two you should relax a bit more and have a more "normal" diet, then you can continue with whatever you're doing also lift weights
Josiah Nguyen
That doesn't seem to be a problem. Maybe shut the fuck up before giving me shitty advice
Daniel Sanchez
I do! Today was a leg day, I hit my new RPM on squats and deadlifts. For the last two months I've been steadily losing weight, a little over a kilo a week. The thing is, while my weight remains the same, I'm seeing more and more of my abs.
Easton Brown
>Day 25 >Less than a week away from the 1 month mark which means a lot to me >I can follow my diet now with ease, might drop some calories after i hit the 1 month milestone >Want to drop some more pounds before i'm going to go to a gym (Don't want to waste money on a gym subscription if i am not going to use it)
>Want to drop some more pounds before i'm going to go to a gym Just go to the gym, you tit.
Kayden Fisher
I already got it planned for the next month. If i make it, i will sign up.
Jackson Watson
>Got it planned
Never going to make it
Joseph Cruz
See, now your mentality is completely wrong. You're thinking of weightloss as something that needs to be 'made'. Diet is not a diet, it's a permanent lifestyle change. It's not something you just get over with for a while, it's for good. Same with the gym. And if you have to force yourself to go to the gym, you'll never make it. The trick is to love it, to make it one of the things that bring you pleasure. Be it because you can't really fail at lifting heavy things, or because you enjoy the feeling of soreness and being aware of your muscles. That said, I didn't even change my diet, I just reduced the number of meals throughout the day radically. And I'm down 10 kilos.
Jonathan Walker
Fuck off demoralising fag.
Trust me, i have experience with weight loss. I got way too excited last time and tries everything at once, which made me quit pretty early on. I've set dates on certain aspects of my diet to prevent myself from giving up early, and since it works so far i'm goig to stick to it.
Henry Price
>demoralising Again, if you need motivation or a bunch of anons to cheer you on, indeed you're never gonna make it. >experience with weight loss >made me quit Are you fucking Boogie?
Samuel Collins
any of you boys still making some strength progress while on a long cut? interested in your personal experience with lifts past the novice zone already
Matthew Stewart
Every time I want to cheat and give in to my carvings I think about Speed-o'-Sound Sonic and get back on track. Being lean, agile and athletic is my goal.
I'm down about 23 lbs and my lifts have maintained relatively consistent with before weight loss. So technically speaking my strength relative to weight has increased but lifts progress very slowly. The only one that is still consistently going up is bench press of which I'll be benching my body weight in ~2-3 weeks.
Aiden Bennett
based
Gavin Perez
I'm going to punch you in the balls as a joke.
Mason Perry
Mock jesus as you wish, you will be left behind when we are raptured to CWCville
Andrew Scott
I'm about to buy some beer and I don't think anything can stop me. At least it's probably going to motivate me to do some more sets.
Isaiah Barnes
>Rewarding yourself with food what are you? a dog?
>I've set dates on certain aspects of my diet to prevent myself from giving up early Could you elaborate on this? I could seriously need a better strategy.
Noah Butler
It's no reward, I just want a nice buzz so I'm gonna get one.
Ethan Mitchell
What a lot of the retards on /fat/ try to tell you is that you have go on an extreme diet right away while lifting weights on day 1. Every person with atleast 2 braincells can see how this isn't going to work, especially for a person who struggled his entire life with weight because of a lack of discipline.
What i'm doing is building up the diet plan in steps. You start with a week or 2 with atleast a 500 calorie deficit which you want to build up over time. After you've proven to yourself that you can maintain a diet without problems, then i would say it's time to start lifting.
Don't listing to the demoralising retards in this general.
Brandon Rivera
>Beer Empty calories and a gains killer, why not a less destructive drug?
Aiden Edwards
1 month in, went from 286 to 266. So far so good. I eat 1000 kcal a day (BMR being 2500) and do cardio for an hour every other day. How retarded am I?
Luke Phillips
Very, but thats unrelated. Good job, keep it up
Nicholas Jackson
Would probably add 500 more calories if i were you. Better to lose it slowly then to go for a crash diet.
Jackson Brown
at some point you'll need to get on a more sustainable diet but otherwise GJ
Hunter James
>wake up >weigh myself >310.2 >was 311.4 yesterday morning HAHA FUCK YOU 313 I'M NOT STUCK THERE ANYMORE
Joshua Howard
If you can maintain that deficit then that's good. If you're struggling up your calories to between 1200 and 1500. I average 1240 calories a day and went from 236 to 174 at 5'11" pretty comfortably.
Brody Peterson
not him but this isn't demoralising at all, putting shit off for any amount of time is a one way ticket to not making it. You're waiting to lose some weight before going to a place that accelerates weight loss, it doesn't make sense.
Carter Miller
Got down to 168lbs at 6ft. Christmas happened and then three weeks in Thailand. Back up to 176lbs. It’s just not coming off like it used too. I have lost all motivation to lose weight now
Jeremiah Brown
It does you fucking retard. You shouldn't ask a fattie to go from binge eating the other day to dieting and lefting in the next one. Shit like that should be build up, but you fuckers don't have the patience.
Jacob Flores
Why so defensive?
Oliver Adams
That can't do it attitude is the reason you're still fat.
Does anyone have any /fat/ approved recipes to share? I'm writing a weight loss guide based on these threads and it'd be cool to have a recipe section.
How do you guys measure out the amount you're eating from restaurants. Like I got chicken and brown rice from an Asian place, just throw the chicken in a measuring cup and go from there?
David Davis
Food scale. Measure everything by the gram.
Levi Jenkins
If I'm eating the food at home I weigh and make good guesses. Actually at a restaurant I eyeball it and then add 50%
Hudson Barnes
Here's what I do user. >wake up >shower >protein shake >preworkout >lift >come home >protein shake >shower >go out to local sub place >order large sub with 3x the meat >take it home >eat half >wait a few hours >eat the other half >protein shake >sleep >repeat Still losing weight.
Aaron Gomez
Not exactly what I had in mind, but thanks
Jayden Brooks
It's my recipe for success!
Juan Nguyen
Signs that you will never make it: >doing water fasts >doing any type of fast intentionally >cutting calories but still eating junk food to get those calories >having a cheat meal or cheat day >skipping workouts If you are doing any of these things, please seek help. Doing meme diets and fads will not help you live a healthy lifestyle.
Wyatt Flores
That's awesome! I'm in a similar boat being 5'3. Around Halloween I was 135lb, which for my height is bordering between normal and overweight. Since then I've been able to get down to 120, and am aiming for 115 or 110.
What deficit are you eating to be able to eat that much while still losing? Is it just intense cardio? I have been restricting to 1100 cal and still have slow weight loss.
Easton Butler
I'd be fine with just some weed but I don't have any, not much money left either after my recent weight and dumbbell purchase. And I'm not in the mood for the other stuff I got laying around, it's all psychedelics. And like I said the alcohol will most likely get me to do some more sets, it also makes me more aggressive or whatever so I can actually get hyped and lift more while still maintaining form. It might kill those gains but at least there were gains, sitting around tripping balls won't bring any physical gains whatsoever.
Jason Hughes
thx, I actually don't have any struggle at all, since my apetite pretty much disappeared bacause of OMAD. I'm just so fucking afraid of hitting the wall again at 200. thats what made me say 'ah fuck it, I'm not supposed to be thinner' the last two times I got this far.
Noah Wilson
Some fun /fat/ foods!
>300 kcal plain ramen Boil it, and add the flavouring packet. Consume as needed! >half a sausage roll Fish it out from the back of your fridge. Make it last, now, don't get greedy! >sadness Look at your scales. Look at the mirror. Look at your ruined body and how long you have to go. Serves 4 but you can just eat all of it, it's fine.
Drinking is my killer, have lost 18lbs but all my friends socialize by going and and having drinks. I don't eat fast food anymore but crave it when im hungover and lazy as fuc. Can't just ditch my only friend group
Josiah Lopez
While I cannot confirm or deny, I ask you: do you see a body?
Gabriel Baker
brehs how do you work abs at home?
Im close to being the right body fat but i know i have a really weak core, and i want them to be visible
Bentley Mitchell
Post body.
Jaxon Rodriguez
Planks, sit ups, leg raises, and pushing your shit out. Anything that activates and tightens the core muscles really.
Evan Sanders
planks and leg raises i've definitely added to my calistenics routine, but i thought sit ups were a meme. By situps you mean crunches right? Going from head on the floor to elbows touching the knees?
Aiden Lopez
Not him but I hear those stomach vacuum exercises work wonders, any opinions on that?
Carson King
I'd just bounce back lmao
Josiah Price
Sit ups activate the core but disproportionately work the lower abs compared to the entire core. That's why they're a "meme". They do work but you're better off doing other core exercises. If you want more volume do sit ups on top of everything else you're doing for your core but you can get a decent core without them.
I'm a brainlet that can't figure out how to do stomach vaccuums so I just don't do them.
Gabriel Rivera
alright cool, so basically incorporate all of planks, leg raises, i can almost do some leg raises hanging from my pullup bar, and situps. will do thanks bro, may i remember you the first time i fuck a woman again
Angel Morales
>may i remember you the first time i fuck a woman again Is this a subtle way to get me to post my body?
Grayson Thomas
Cut to 1600 calories a day and still have the energy to lift heavy and do cardio after. Also losing 1-2lbs a day is pretty nice for now until I get under 300 then I’m bumping my calories up and slowly going from 300-200 to minimize loose skin.
David Jenkins
post wahtever you want my man, if you look fresh we will all be happy to see
Landon Hughes
Nah I'm just kidding my man. I still have fat over my abs but I have a pretty strong core so I just need to lose about 4% of body fat to show them.
Nathaniel Sanchez
ive realized how weak my core is right now beucas eim 6' 160lb and still basically have a beer gut, its pathetic
i still have probably 10lb of fat to lose all there in my midsection, but i can tell under that i wont have any solid muscles showing
Ethan Cook
You basically have two options: Auschwitz mode or bulk and cut again. It just depends on your aesthetic goals.
Jacob Hall
Why the fuck do i lose fat faster in my upper body than in my lower body ? 6ft3, went from 300lbs to 240 lbs in a year, no lose skin so far but my fucking upper body looks almost perfectly fine while my gut is still fat as fuck and i have fat lovehandles. fuck this shit man
Hunter Sanchez
I've posted it before but i'll do it a 2nd time, this is me right now. As you can see i dont have TOO much extra fat, but its ALL in my midsection and i dont really forsee abs coming. I think ill lose another 10lb I'm guessing and so i'll go slight Auschwitz, then bulk up again. just what seems best for my goals, which is 1st off show myself i can get down to a healthy weight, then 2ndly start to add real muscle not the slight stuff I have right now
thanks man, im not too small so i dont think i will look Auschwitz fully, but i havent had abs for like nearly a decade and just want to see them for a while no matter how shitty i actually look before I start to bulk up again and gain some real muscle
I've already had a couple girls say Im hotter now than I was a couple months ago so weight loss is definitely working, feels good man. we are all ganna make it
Benjamin Gray
Going away to a convention this weekend, and starting to think about food and keeping myself under my calories (fat dude on a deficit). My TDEE is about 1500 calories, with walking all day and some cardio in the morning, I've probably got around 2000 calories to play with per day. Rough estimate, but I know I'll be walking a lot those few days.
I know the place I'm going has a Nando's chicken, and a Chipotle. So two pretty decent options to eat. Was thinking of pre packing servings of nuts and fruit and stuff to take as well, so not every meal is takeout.
Any tips for maintaining a deficit and eatting well when away from home for 3-4 days?
