>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
I pray that getting fit will override my autism, and get me a gf. I want to mentally abuse women so bad. Get real emotionally close to her and her family, then leave and block her on everything. Leave a note saying I hate her and I hate her family
the US Navy thing says im 13% body fat, how do i get rid down to the 8-10% aka abs zone? its becoming harder to lose, do i just keep eating less calories until it goes away? is there any sort of minimum cals for a normal sized guy that i should be aiming for to avoid killing myself/destroying muscle?
Luis Davis
Sounds like the problem isn't autism. Get therapy.
No, I've fantasized about mentally breaking women since puberty.
Isaac Morris
>do i just keep eating less calories until it goes away? this is always the answer and you know it fatty
Kayden Cook
you're not normal
Isaiah Flores
What website do you think you're on?
Luis Hernandez
What a pathetic existence you crave. Maybe instead of losing weight, you should just kill yourself.
Brandon Reyes
>tfw finally 73kg (still on a cut tho) >tfw now I can't bulk or eat above 1500kcal or I get stressed out about becoming fat again JUST
Josiah Morgan
You think that, but that's just because you're under the impression similar things have happened to you. They haven't. You've never experienced that level of intimacy because you're repulsive.
Sort it out, and you'll talk to people and establish those connections. As it stands, you're not the smart, detached sociopath you think you are. If you were, you'd have overcome the autism already.
Good luck losing the weight, user.
Jayden Sullivan
Wow what a bunch of fucking normies. Didn't ever expect this amount of white knighting outside of reddit
Bentley Robinson
fuck man its so few every day though. at this point i basically cant have ANY 'wasted' calories or else i wont have a day at some sort of deficit
Hunter Campbell
Follow your dreams and don't let anyone tell you otherwise
Ryan Hill
fuck off Elliot
Ryder Wright
Just remember that you don't get to hamplanet status in 8 or 12 weeks. Even if you get a bit more fat than you intended to, losing it, is actually quite easy and you know how to do it.
Luis Nelson
Thnx user
Christian Edwards
No one hurt me
Connor Nelson
>or else i wont have a day at some sort of deficit What's your TDEE?
Lucas Green
Elliot Rodger hated women. I don't. I just want to get intimate with someone then betray them. All you faggot internet psychiatrists
I was the user last night that mentioned I was making Ham and Lentil Soup today - in the event anyone was mildly interested I now have all the calculations as I have the weight of the last few ingredients The entire recipe is > 758 kcals > 73g Protein > 151g Carbs > 8g Fat I will post a picture of the soup once it is done cooking in the crockpot (around 6 or 7pm Eastern)
I should mention these are specific to the exact grams of ingredients I added so it will vary, but would likely be in the same ballpark Also I know my counter needs to be cleaned, I wish I would have noticed that before I posted the pic
Xavier Parker
I had the same dream user, but I found out I'm just not that kind of evil. I did something very similar and I thought it'd be satisfying but it felt like shit afterwards instead. I thought getting back at them in the same way they shit on me would make me feel good but it didnt.
Still, I wouldnt have known if I hadnt done it myself, so hope you get to do it.
Andrew Morgan
im currently eating around 500-1500 calories a day on omad so its kinda random if how much i get but im feeling constantly tired like i need to sleep for 15 hours which is OK. I can deal with it if thats what it takes to lose weight but is there any way around it besides eating more?
Ethan Nguyen
>Evil >Getting back at them Women have never hurt me, and this isn't an evil act. This is simply a project that I look forward to after I get lean.
Landon Kelly
/swimbro/ log of the day Here's the chart Still haven't lost any weight since last time i posted my stats. CW:198 lbs SW:233 lbs
Sugar free energy drinks and coffee with splenda might help keep you awake when you need to be.
It doesn't sound like you're actually learning how to eat properly and live a healthy lifestyle. Why not just eat under your calories instead of doing OMAD?
Julian Rogers
I'm now up to the North Pacific Giant Octopus. Still targeting an average adult man. Just 77 more pounds to go...
David Smith
Roll
Gavin Perry
at a small gray wolf. trying to pull a lincoln
Robert Peterson
For me it was about getting to reject someone when they least expected it just like it had happened to me a few times, always felt like they must've been so smug about it afterwards, so I wanted to feel the smugness myself, but whatever works for your weightloss user.
Hudson Murphy
Ffs, just increase your activity level. Waste more calories.
Easton Thompson
I'm doing omad because it'll help me eat healthy for ever if i just continue it as a routine.
on a side note: i did stop drinking coke zero and that might contain caffeine which my body is used to get daily?
Landon Howard
>Started gym 3 weeks ago >Gym has a FitQuest machine which measures body fat, muscle, and hydration >185cm, 108kg, 32% Bodyfat, 38% Muscle, 52% hydration >Didn't get sad, just happy that I have a definite starting point and will be able to track my progress precisely >On the road to making it
hard to know, but presumably somewhere between 2000-2400. im a normal sized guy in his 20s so it cant be too far off that.
Jeremiah Hughes
Only lost a Professional Sledgehammer so far and still need to lose Adolph Hitler
Justin Johnson
m8 you can eat 1500kcal+ a day and still lose weight at a decent and steady pace, what's the problem?
Julian Howard
>weigh myself >no change in weight >feelsbadman >take 2 of the most massive shits of my entire life, literally feel 10 lbs lighter
I think tomorrow is gonna be a good day lads
Luis Scott
>weight staying the same all week, minor .2 fluctuations >End of the week, 2 pounds vanish
Holy shit the woosh is real what the hell.
Parker Perry
Is any male here 5'9? At what weight did you get abs?
Lincoln Gomez
i really want the rest of this shit gone, im so close to my goal and dont want to wait forever for it. my goal for now is indeed 1500-1700~, thats low enough that theres no way i wont lose weight over time
Charles Williams
You're just going to end up getting attached and then she'll leave you for being to clingy.
Ian Rogers
>tfw I used to be a 86kg (190 lb) lardass >I'm now 159.3 lb (72.5 kg), 5'11 ft manlet
A shame that I still look disgusting regardless, I mean, sure, I'm not fat anymore but what's the point if I still have a horrible body
I don't like lifting, I try and try but don't acquire any muscle, I keep doing OMAD, cardio, eat vegetables pand drink protein milkshake but nothing so far
Remember, you can be fat, but being skinnyfat is worse
Can't comment on the face but you look fine except for your weirdass nips. You vastly overestimate how good the regular dude who doesn't work out looks, you're fine. If you don't like lifting just do cardio to get your general health and stamina up. Whether you're fat or not feeling like shit physically is gonna make you feel like it mentally.
Charles Diaz
You have to bulk while lifting and cut again. Your body has to be in an anabolic state in order to build muscle. Protein is necessary but so is eating 500 calories above maintenance. Then you cut again. Repeat as many times to get as big as you want or can.
Owen Lopez
what short term goals do you guys set? i try to keep it to 10 pound increments
Connor Flores
Nothing to confess since last time. Still trying to get rid of the weight I put back on this weekend. I hate how I can eat at 1000 calorie deficit for a week and exercise but one weekend can fuck all of that up and then some.
Lincoln Sanchez
My weightloss goal is to hit 180 lbs But my NYR was to break 195 lbs. Only three more to go!
My weight loss has been excruciatingly slow this month, but once spring rolls around i'll be outside more. Really looking forward to actually moving.
Lucas Diaz
>spring rolls Now I want Chinese food.
Aiden Miller
That's actually way more evil than trying to get back at someone or doing what was done to you to someone else. I'm not saying don't do it, but don't lie to yourself and act like it isn't what it is. That can really fuck someone up for life.
Hunter Turner
My short term goals are usually just numbers that sound good. My current one is 50kg lost, which I am 800g away from, the next goal after will probably be something like being under 110kg (4.2kg after I hit the first goal mentioned).
Leo Myers
That would suck. I would be amazed if I even got to the relationship step. Even if I had a great body, my personality would deter anybody from becoming more than friends
Hunter Moore
Been losing 2 lbs a week for the past 7 weeks.
I think I can keep this up. It will only be another 33 weeks until I'm a not fat.
Fuck!
Also, its weird that I'm not binding on a vegan diet. Its like someone can put cake infront of me and I have no desire to it.
All the food I now eat is nasty.
Adrian Williams
How old are you? In your teens it's a lot easier since girls haven't had that exact thing happen to them once or twice already. They wise up the older you get, and they listen to their friends so you better win them over too.
Luke Jones
I have a weekly goal to lose 1.2lbs, in order to meet my long term goal of 60lbs lost by the end of September.
Jaxon Wright
I'm 18. Been told I have a good looking face, I'm just a fatass.
Lucas Hughes
>Been told I have a good looking face Lmao, that's the go-to fake compliment for any fatass.
Joseph Smith
Say I run cycles of daily 1000-1200 calorie deficit over 12 days followed by a 0-200 calorie surplus over 2 days. Also say I'm somewhere between 13% and 16% body fat. at 165 pounds. About how long do you think it would take to get to 8-12% body fat?
Mason Collins
Hi /fat/. I just wanted to say that I managed to resist stopping at fast food joint on the way home. I've been a bigger/anxiety eater for s long while and was addicted to eating at BK, Taco Bell, etc. Today is day 3 that I e managed to over ride that, drive by without stopping, and come home and cook.
I making a pound of 93/7 ground beef over 1 cup of spinach pasta and some garlic tomato sauce. I'll be coming in under 2000 calories today.
Jacob Martinez
Yeah I know. But my Dad is really handsome and I have his bone structure so I hope I'm not just being memed on. If I get lean and I'm ugly then it's plan S
Aaron Scott
Keep up the good fight, user. Every day can be a victory.
Christian Cox
No one here can tell you, as no one knows your TDEE. Track your intake, track your weight change, calculate your deficit, lift weights and keep on grinding. Also keep in mind, that the lower you go in bf%, the harder it will be to lose more.
Jaxson Wright
>that the lower you go in bf%, the harder it will be to lose more. Ain't that the truth. When I was obese, I could eat hardly anything and not feel deprived at all. Right now, I'm on my third week of aggressive cutting, and I'm already getting exhausted.
My TDEE is around 2200 on rest days and 2400 on weightlifting days.
Asher Young
>tfw too hungry to sleep
Owen Cox
>doctor said good job on going from obese to normal
I have an inverse anxiety problem. It's easier for me to go to the grocery store and drop $200 than it is to talk to a drive thru speaker.
William Gray
Was supposed to go to a concert today, spent €40 on the ticket, got there and felt too anxious about weight etc so just went home, felt like an irl feels guy party meme.
Was going to binge eat but decided to just wallow in bed tonight, back and biceps and cardio tomorrow, kill me
whats the generally accepted protein needed nowadays? is it still some ratio between lean body mass and grams of protein daily?
Carter Nelson
Fug lads this morning I woke up and I actually was impressed by what I saw in the mirror. My muscles are still there, I'm just less fat. No complacency though, gonna shit around reading the papers then eat and have a workout before I do some finance work
Tyler Mitchell
1g per lb of lbm is a pretty safe bet.
Brandon Foster
Twas ever was. Something around 0.8g-2g per kg of lean body mass iirc.
Aiden Martinez
alright good so the US Navy calculator thing gives me about 150 of lbm, that'll be my goal instead of 100g daily then
this is a huge range, its literally double at the top vs the bottom lmao, no real use there man
Samuel Brown
>If you want to dive deeper, I wrote about protein for athletes quite extensively recently. :)
>The recommended level is 0.8 g protein per kg body weight[1]. This is however based on "based on structural requirements", which would exclude the fluctuating fat and water mass. If you can measure or estimate your lean body mass then go with that.
>A more optimal level for athletes is closer to 2 g per kg[2], although they conclude that it's probably too simplistic to recommend a general X gram per kilogram amount of protein.
Sorry lad, iktf. But better days will come. I had a social event today where apparently I needed to attend to alone. I thought about not going. But I did it anyways, because fuck what everyone thinks. We are just shit stains on this planet with a short lifetime to enjoy.
The event went great and I made some social gains.
Keep your head up and power through next time fren. You won't regret it
Daniel Anderson
Found a machine that gives accurate results from a local pharmacy
>pic-related
Fuck I have got to lose at least 30kg to be considered between 10 - 20% body fat range, will I loose skin once I lose this weight?
How the fuck do I resist hot doughnuts and pig in a blankets in the morning at work. It's like once a week lately they're sitting waiting for me when i come in. I try to resist but i always eat at least one
Samuel Walker
Self-control.
Joshua Flores
jesus fucking christ dude.
Kevin Reyes
Just don’t eat it and browse this site instead. I’d rather be the one mocking the fat cunts and making progress than making mine and eating. I struggle with this too but this is slowly pulling me through
Lincoln Walker
How bad is it? Is being this fat noticable with clothes on?
Dominic Lewis
age 26 metabolic age 41
YIKES
James Brown
Why is it that? How do I improve that?
Nicholas Baker
because your fat out of shape have no muscle mass have no endurance
fix your shit up man
Elijah Barnes
I've been delusional thinking I'm only skinnyfat but i've accepted that I'm just fat (~23% BF). Aiming for 15% then rebuilding, boyos.
I have 80kg muscle though? Can I gain more muscle mass as I lose weight and train at the gym? does SS 3x per week and cycle for 30 minutes everyday sound good? Will this improve my metabolic age and rate?
Gavin Allen
Binged hard this morning :( had like 8 kolaches
Daniel Foster
are you asking this seriously my guy? you are 131kg, thats obese
Adam Bailey
33 weeks is shorter than it seems.
Evan Garcia
is there any nutritionally difference in eggs depending on how i cook them? for cronometer can i just use 'large eggs' no matter if i make an omelette, hard boiled, scrambled, etc? of course other ingredients matter but for the egg portion only Im asking
Chase Morris
Am I /fat/s fattest then?
Andrew Moore
There is a nutritional difference depending on how the egg is prepared. It's usually a small difference, but cooking things can change their nutritional composition.
Connor Lewis
is it enough to matter i guess is my question
im really just tracking protein/calories, the rest doesnt really matter to the vast majority of people
Mason Mitchell
Why don't you Google it for yourself and decide if it matters or not? For some people, a difference of 8 calories matters and for other people a difference of 30 calories doesn't matter.
