>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
Went to gym for the first time since starting to get my shit together. Owner was super nice and helped me with my form on OHP and bench. Down 10lb since middle of January. Feels good brahs. It's time to make it.
Asher Smith
you lazy fat fucks don't even realize how close you were to an anime edition
Sebastian Williams
We're not very fast so it wouldn't work.
Parker Bell
Well at least now you're admitting that you make OPs out of punishment.
Luke Allen
someone help me im the guy complaining from last thread about my ridiculously low TDEE to lose weight on
i have 5-10lb to lose and getting to 1500 calories and still getting 100g protein and not feeling starving is exceptionally difficult, i am having trouble staying at 1800-1900 a day. Do I literally just start eating a bunch of frozen peas and green beans and grill up asparagus to get volume in my stomach for 'cheap' calorie levels?
Benjamin Diaz
>Weight went from 265 to 271 over three days >Been sloppy but not that sloppy >PANIC.EXE >Today have to poop >Realize it's gonna be a doozy >Actually feel my asshole separate and sharp pain like it was feeling stretched >Have to strain with all my might >Happens again >Look at the toilet >Turns as thick as half dollars and so long they disappear into the plumbing >Feel one more up there but if I strain again I might pop a blood vessel >Weigh myself >266 (Usually I weight myself in the morning but right now its midday and I just ate a big lunch)
I knew this 647 bread was too good to be true. It tastes like normal bread, toasts well, is super soft but apparently, the fiber makes your shits into rolls of frozen cookie dough
>i have 5-10lb to lose and getting to 1500 calories and still getting 100g protein You have 150 grams of protein to eat. Not 100. >and not feeling starving is exceptionally difficult, You're going to get hungry. You can either feel weak and be strong or be weak and feel fat. >Do I literally just start eating a bunch of frozen peas and green beans and grill up asparagus to get volume in my stomach for 'cheap' calorie levels? Yes
Post your daily intake.
Jonathan Barnes
Worst commercial ever.
Jacob Lewis
Why does it seem no-one in /fat/ lifts?
Everyone seems obsessed with getting as low as possible as fast as possible and then lifting.
I'm aiming for somewhere around 200lb and just move 10 or so up and down from there while bulking and cutting.
Every progress picture i see ends up of some guy 20-30lbs lighter then where I want to be, weak as fuck, with a weak as fuck looking skinny fat body.
Anyone here succesfully built a body that looks strong?
What do you mean? It's important to know the breaking point of your anus
Nolan Morgan
Measuring shit logs is not something anyone does at any gym I've ever been to.
Alexander Campbell
6"2
Jack Turner
ive only used cronometer for under a week, but in general i eat a lot of ground beef, sausage, bacon, eggs, and some frozen pasta. I measure out everything with a food scale too so im not exaggerating my portions. I HAVE gone from 170 to 164 in 5 days but of course water weight no idea what real fat i've actually lost. im 6' 25 years old 165lb or so.
15th: quest bar, 7 slice bacon, 3 hard boiled eggs, 3 sausage patties, 4 frozen soft preztels, 2 scoops protein powder. 142g protein total. 1975~ calories.
16th: 550 cals of roasted peanuts, 130 cals of PB filled pretzels, 3 squares of a zoet chocolate bar, 5 slices bacon, 3 sausage patties, 3 hard boiled eggs, 2 scoops protein powder. 122g protein total. 1935~ calories.
17th: 2 bags popcorn, 1100 calories of frozen pasta, 130 cals PB filled pretzels, 230cal protein bar. 2 scoop protein powder, 3 squares chocolate bar. 120g protein total. 2200~ calories.
18th so far: 3 sausage patties, 7 slice bacon, 70cal sweet peas, 300 cals pasta, 1 bag of popcorn, 1 scoop protein powder. 75g protein so far, and 1300 calories.
couldnt figure out how to copy pasta from cronometer so i figured i'd just type out a few days, those are pretty much what i normally do though. Sausage bacon eggs in the morning/afternoon, snack on eggs and pasta and protein powder and protein shakes throughout teh rest of the day. ON occasion I brown some ground beef with cheese shredded in, i make slow cooked shredded chicken breast on occasion. I havent felt hungry really yet, but im also apparently eating too much...
Connor Evans
I agree with you, not enough people around here actualy lift
Hudson Sanchez
I don't get it desu.... and it's frustrating because I have no idea what I'm going to look like later on.
Daniel Cruz
It's the pretzels. Drop them and pick up some green vegetables and mushrooms.
Ryan Long
>2 bags popcorn, 1100 calories of frozen pasta nigga eat less carbs
Jaxon Jones
Sounds like you go to a Planet Fitness or some shit then
Angel Barnes
Can someone rate my diet for today
> Breakfast
1 pack of instant grits with a little butter.
> Lunch
Water
> Dinner
1.5 chicken breasts Massive salad Italian dressing
Isaiah Wilson
lmao
David Cruz
How many calories?
How much protein?
How much did they breasts weigh?
What are you aiming for?
3/10 you half ass tracked everything
Oliver Sullivan
We look a lot alike and I agree the lifting is a huge help, both in terms of continued fat loss (higher BMR from muscle) and aesthetics (muscle under the fat makes it look better somehow). Fellow /fat/ties, lift while you diet. It'll be worth it I promise.
Brandon Anderson
Where are you at in your timeline mate?
My BMR sits around 3000-3100 playing Football (Soccer) three times a week plus lifting 5 times a week.
Hunter Adams
so swap in more microwaved green peas and green beans, of whcih i have plenty of cheap as fuck bags, in for the calorie dense nuts and such? that will help a little its true, 1500 is just a fuck low amount that makes me end up barely eating at all all day
a bag of popcorn is under 200 cals, family. its the best 'junk' food snack i could find, shit like chips or cheetos or ice cream is basically a full days calories in a few handfuls
Connor Sullivan
I'm going to start lifting this week because I've gone from 280 to 230 without building any muscle and I feel like a weak flabby shitter. What weights did you start at? I feel like I know what to do with the routine but how do I know how much weight to put on the bar at first?
Nolan Perry
I'm down to 285, started at ~380 a year ago (honestly I stopped weighing at some point, didn't start until I had already dropped to 355). I'm 6'4" and my lifts are DL-425, Front Squat - 305, Bench - 295, OHP - 195. My immediate goal is 260, then of course further from there. My diet is at least 200g protein and 500-1000Cal daily deficit, ideally. I think the lifting and carrying more muscle has helped most when I slip on the diet, like during Christmas. I usually gain a bunch of weight but this year I just didn't. Literally weighed the same after a week of eating too shitty, I think because I at least kept lifting weights during that time, I dunno.
Sebastian Williams
I think you're psyching yourself out man. I eat between 1240 to 1350 calories a day at 173 and I'm fine. Another hack is to drink tea or black coffee if you're feeling hungry. Nothing else in it is less than 5 calories. Add anything to it and it's a waste.
Jose Ward
Just the bar - are you doing a linear progression routine?
Aiden Ortiz
i’d use whey instead of butter. Pretty decent if thats within your daily kcals.
Adrian Wilson
i drink a lot of water, like a near gallon worth a day. 1300 a day seems so sick my man, do you just eat once a day and then you are busy the rest of the time, without even having the opportunity to think about eating again?
your probably right i should just limit myself to 15xx cals a day and then be done. no need for more, i know even if i feel hungry i wont die, just got to keep going until my abs show, THEN its eating at a surplus time
based user thanks
Jace Gutierrez
Why whey I barely put in a lot just enough to get a taste I bet it's about 25cals at the most
Lucas Richardson
how much is "a little"?? If you dont know it you are doing it wrong I think you could have had something with the lunch water. 3/10 maybe for imbalance
Also if anyone rate mine I would truly be grateful 6ft 207lb and im doing fullbody 5x5 workouts 3 times a week. Two days cardio and abs.
>Breakfast
40 grams of oats, a coffee with skimmed milk with no sugar and a protein bar (10gr protein 9 of sugar)
350 grams of egg whites and 1 scoop of protein powder (both in a pancake)
>AFTER WORKOUT protein shake and 1 bar (I usually dont eat a second protein bar in the same day but whatever)
>DINNER 300 grams of chicken breasts and 200grams of zucchini and half an onion
And now before going to sleep maybe another shake.
Ive been noticing nice strength and aesthetic gains but I know it is the noob boost so please tell me what you think.
James Morris
Well done man - we're both going to make it.
Logan Myers
> how much is a little
Like at most a quarter of a tbsp
Noah Williams
Is it generally accepted to be near 1 g of protein per pound of lean body weight nowadays? or is it still the .6-.8 stuff
Gavin Smith
I started lifting when I started lurking and following the sticky, but been on it less than 2 months now so still embarrassingly weak - but still going
25kcal of butter is less then 2,8g. I’d weigh that shit if I where you. Whey is cheap, gives good taste, has alot of protein, has stuff that boosts your immume system and calcium.
Leo Cook
Man the only embarrassing thing is not improving yourself & not going.
You are not embarrassing you're going to make it bro.
Jayden Watson
Thanks, you too
Justin Hernandez
Yeah I'm on OMAD, but I do have an awful lot of free time as a NEET. I keep busy though. I drink a pot of Chai tea in the morning and eat my meal at 6-8pm depending on the day. If I'm feeling hungry in the afternoon or feel like snacking I drink another pot of tea. That's pretty much my intake. About to eat my dinner and it's a small amount of pasta topped with Italian sausage, mushrooms and broccoli.
Nathan Hernandez
i just need to be more stringent on 500~ kidn of useless calories im getting on average each day i think
yeah i like zoet chocolate bars, but i dont really NEED 210cals worth every couple of days to maintaint he rest of my diet, i just LIKE them. but i would LIKE a lot more to have visible abs and go up to fucking 8/10 sluts instead of 6/10s. Just think my current priorities are still a little out of whack, at these body fat levels i need to double down and work even harder to reach my goals
Sebastian Flores
lets fucking do this bros
Christian Campbell
lets go
Lincoln Gray
not bad I guess... but try to cut sugar as much as possible or do like me...when I crave it on the morning I just eat a protein bar with the coffee and the rest of the breakfast and at least that sugar at least worth it because of the protein bar.
The patrician option is cutting it down to zero (added)
Thomas Reed
anyone else lost their sex drive since lowering their caloric intake? when i was eating poorly, i was jerking off 3 times a day
now im eating 1200cal a day my sex drive is non-existent
Eli Anderson
Yeah, more people need to lift because they'll just end up skinnyfat and then basically have to start over from the other side of the spectrum. I used to lift and stopped 3 years ago, alongside with the time I started putting on the weight I'm now here to lose I restarted both 2 months ago and I'm pretty happy to see I retained some strength from back then and I'm not starting as low as last time.
I havent measured 1 rep maxes but my 5x5s from today were OHP at 120 lbs and bench at 170. Last time around it took me about twice as long to reach those so woo muscle memory. I dont like deadlifts and not doing squats til I lose some more weight so I dont TREX myself.
Tyler Cook
A caloric deficit makes me lose some sex drive, but going to the gym and getting pumped up brings it back twofold. along with knowing that I'm getting healthier.
Jeremiah Brown
I'm eating about that and fapping once a day. Sex drive is pretty normal at two weeks shy of 35. My loads are a trickle though and I don't know if it's the diet or age. I used to shoot like a porn star when I was younger. I'm even taking Zinc, Lecithin, and L-Arginine and it's still a very small amount.
Sebastian Sanders
doing omad nigga fug u
Liam Campbell
Diet'll do that.
Another OMAD cultist reporting in. My weight loss still arbitrarily plateaus just as often but as least I'm not hungry all the time. Heard some hear-tell that you can fast and force your body to cannibalize loose skin, don't know if that's been tested. But it's a shred of hope, ey?
Luis Brown
Help brahs, I'm 6'0" 260 lbs and 22. I work labor jobs such as digging trenches, roofing, plumbing etc. I can never loose fat though. Any suggestions? Btw my left foot is flat, so running for me is out of the question... at least till i loose fat. Help!
if you're not losing weight, you're eating too much
Hudson Gutierrez
After some time not eating, I begin to laugh at everything and have a general good mood, but the hunger still exists in my stomach. Whats up with those emotions?
Nicholas Jenkins
Just ran for 20 minutes straight today. So fucking happy with myself
Evan Scott
ok, this is epic
Leo Phillips
Cleared thought without random food toxins clouding your mind. I had that too while doing 1/2 of sedentary TDEE
Daniel Hill
what kind of low calorie snack foods are there? i know of pork rinds instead of cheetos/cheezits and such, but they arent quite as good. There is all sorts of 'diet' ice cream, any other stuff?
Christopher Scott
beef jerky dried sardine chips idk if you have any in your country but pic related
and sardines yikes, im in the US so i doubt those exist here
Kayden Reed
My advice would be, predictably, to try and stop snacking altogether, else you're just going to yo-yo back to where you started after the cut.
Otherwise, look up "zero-cal foods" (less than 5 kcal per serve). Ignore any fruit suggested.
Colton Parker
I plateaued at 80kgs a year or two ago. I was 70kgs a week ago. With my muscle mass, this is around 10kg overweight.
Due to my neet retardation, I get more done by simply randomly doing exercises every time I think of it than when I try to follow a routine.
Jack Bennett
Whatever works for you, bud.
Isaac White
Small accomplishment my fellow /fats/. I can now deadlift my fatass weight equivalent 285 lbs and rep it too. Also the qt gym thot kinda talked to me and almost slammed the door on my face.
Bad news is that keto has given me rashes on my neck and itches like a mofo. Guess I have to reintroduce some carbs into the diet.
I had Mod Pizza for dinner. I still kept it within my daily limit, but I still try to avoid going out like that.
Juan Flores
I had potato salad with an otherwise good lunch. It's a cultural thing, I can't fucking resist. I live in the knoephla belt.
Liam Torres
I had a small cherry pie for my birthday (300 cals) still under deficit, mom wanted to treat me even though I asked her not to. I'll run it off tomorrow.
Hunter Morales
Good job fatty. We're all going to make it. lmao every day brother money I'm grateful I never had this doing keto. It did trigger a mostly genetic gout, but ah well. At least your shit can go away. Fuck I wouldn't wish any arthritis on my worst enemy, yet irony of all ironies, I know my son will have it some day, too.
Asher Perez
I'm fucking fat and I hate myself
William Flores
you'll still hate yourself after you lose weight but at least you won't be fat anymore
Jose Thomas
I weighed myself and I'm at 250lbs I started at 323. I'm so happy, bros! Only 50lbs until my goal!
Forgive me, father, for I have sinned. It has been a month since my last confession. I just finished a pound of wings, fries, hot dog, deep fried pickle, chips, and washed it down with a slice of cheesecake. Total about 4000kcal.
Pic related is my penance. 90 minutes of 9s to 14s, and going down to sub-1000 for three days.
I panfry mine after the meats absorbing all the flavor and what not
Connor Cruz
sup brehs i got a couple days off in a row and i want to try some super low cal recipes in my slow cooker/casserole dish
anybody got some recommendations? i just need some stuff that i can eat a reasonable amount of for 500 cal, versus some sort of 1000cal serving behemoth that fucks up my entire intake for the day
Oliver Stewart
ye pretty much dont buy snack food or anything you can just eat instantly. if you have to cook every meal its way easier to eat less because of sheer laziness
Kevin Bennett
this is definitely a good idea and one im trying to work on. I do have too many peanuts and such around, and its definitely stopped me from eating before when i didnt have any and i would have had to fry up some bacon, which yeah fuck that im lazy not going to, BANG calories saved.
Hudson Ortiz
Tomorrow is the day that I try again /fat/. I’m not going to let the two fat bitches on my group show me up when it comes to weight loss.
Any tips that y’all can give?
Jackson Brown
>two fat bitches on my group What?
Daniel Turner
Mad how that works, aye?
Jayden Evans
Haha kill the two fat bitches, you win by default from being alive.
Carson Murphy
I got drunk on my cheat day Saturday which I had planned on and worked in so I wouldn't go over my maintenance TDEE. Well I fucking ordered a pizza and ate the whole thing.
Matthew Parker
Eat as little as you can. Exercise as much as you can. Sabotage their progress by running them over with your car.
Cameron Hughes
Drunk you is the biggest gains goblin you'll ever know.
Jason Bell
I’ve got two fat coworkers who are assigned to my group. They have no idea how to lose weight/what proper fitness is but they’ve declared that they are going through a “change”. They have already lost 10-15 pounds each.
I’ve been yo-yoing my entire time while I’ve worked there, and been made fun of before for it. I’m not going to yo-yo again
Landon Anderson
No more snacks then fatty, start lifting and get more protein.
