>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 micro-nutrients)
DO >count calories, all of them. >calculate your TDEE at sedentary. >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) >walk, swim, or bike, just get moving. >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
Gone from 232 too 200.4 in 3 months. 6ft one inches tall. Getting complimented on my weight loss. Finally back in 34in pants. Messed up yesterday thought I could have a little yum yum sauce without taking myself out of ketosis I was wrong. It was ok though fasted the last 24 hours and was able to get myself back in pretty quickly. Just keep at guys we’re all gonna make it.
Mapped out what my weight should be at the end of the week if I properly started at New Year's. I would be at 187, but was pussy footing around.
Right now I'm 197.8, but I'm losing weight pretty quickly. Two weeks ago I was around 205, so feels good losing weight so quickly.
I'm too lazy to hit the gym consistently, but I'm going to try and bust out 20 minutes of cardio mixed with some HIIT and then three lifts per day.
What are you guys goals?
>6'1 >Was 230 obeast. >Want to drop down to 150 to see how slim I'll be.
Ryan Jenkins
Just had 2 fried eggs and 2 pretzels
How many calories is that bros
Jackson Smith
>6'2 >Was 304lbs when I wasn't too ashamed of the scales to use them >Get down to at least 10% bodyfat and then evaluate my options on loose skin/stretch marks etc >Might need to get down to sub-5% from there to force body to cannibalize loose skin >Switch to /ss/ or some other lifting program
Eli Lee
google it idiot i dont even know what size the pretzels are
how low could my TDEE possibly be as a 180lb guy? im in my 20s. I feel like eating under 2k calories still isnt working
John Gonzalez
bros how can i lose weight while still gaining strength and muscle? ive gained a bunch of muscle but my bf% has stayed about the same
Colton Russell
Does this place look like fucking google?
John Miller
Looking good, lad. You probably didn't need to take the photo from the window of a speeding car though.
Brody Foster
Which weights should I buy and which exercises should I do to build/retain muscle while cutting bros I don't want to go to the gym
Alexander Powell
>What are you guys goals? To lose 60lbs by the end of September. I just passed the 30lb mark today, so perhaps I can push my goal to 70lbs lost, although I know it gets harder to lose the further I go.
Those are frozen strawberries. Thats fucking disgusting.
Carson Lee
>lose 10kg in 3 months >everything is good, keeping to my diet >suddenly stop losing weight altogether >no progress in several weeks even though I didn't change anything What gives? This is making me want to give up
Elijah Nguyen
>even though I didn't change anything Well the first thing to come to mind there would be to decrease your deficit or do a fast.
Christopher Collins
btw eating at more of a deficit sucks bro its really hard
Ian Thomas
aaaaaaaaaa i ran out of oats and pb
Julian Mitchell
Well I guess you could get autistic with the diet itself. Go through everything you eat and strip out anything that could be spiking insulin or cortisol - caffeine, anything with sugars, whatever.
Otherwise take whatever you're eating and just scrape 1/4th to 1/3rd of it off to go by degrees. Push it bit by bit. Or do like 4 hours of cardio a day for an easy increased deficit. Or combine all of the above. I don't know, you'll hate yourself if you give up now.
Luke Evans
i already hate myself every day i eat at maintenance bro. im not gaining any weight, but im not losing either for like a month now. I know why, its just hard to avoid late night calories
James Long
Don't hate yourself right now, that's a bit premature. Might be projecting, but a lot of my previous diets fell apart because I did fall into the trap of "Fuck this, nobody cares, fuck me, this is the one thing in life I like" and late-night binged/got drunk and ordered a bunch of takeout.
Just gotta mentally yank yourself every time you treat food as anything other than a necessary evil to survive. Gets way easier as you go along, the hunger cravings do eventually fuck off.
Good luck.
Benjamin Young
>pb on a cut you sorry fool
Christian Rogers
Feeling so shit on 1700 calories a day, trained yesterday and 20 mins running, think by the weekend i will have dropped another kg
Jackson Lopez
quite similar to how i feel, i dont really get drunk by myself anymore but I Just snack on shit all night if im dicking around on my computer. I am getting close to handling food as a pure fuel for my body, but not all the way there yet. I have no hungry issues, i eat at a deficit for the day if i go to work in the evenings at a deficit, but days off are killer. Maybe I'll start doing something simple like 10 pushups or go drive around for 10 minutes when I'm feeling food-bored as I'm terming it. I want to fuck sluts again for a while man thats my initial goal
Lincoln Price
This is inside my kitchen, lad. It’s only 330 calories man, and it’s got 43g of protein. They were fresh at first but then I froze them so they wouldn’t go bad
Christopher Reed
>They were fresh at first but then I froze them so they wouldn’t go bad
All strawberries are fresh before frozen, tard.
Mason Collins
Do I really need a plan for fat loss? Or is it OK to stick to my 1000-1500kcal/day diet until I decide I'm slim enough?
I'm living on spinach, greek yogurt, strawberries, chicken breast, curry-pickled tomatoes, and protein powder. A small selection of delicious choices to keep meals easy, calorie-light, nutrient-dense, and consistent.
Do whatever the fuck you want. If it's working, good job.
Colton Baker
>greek yogurt >pickled tomatoes >delicious
oh man i am laughin my dude you are a troll machine
Noah Taylor
/swimbro/ here. only ate 1150 calories today. Fell asleep at the theater watching akira- but just made it to my bed now
sleep tight bros. i hope you all see some progress in the morning weigh in.
Brody Smith
My excel is sheet is slowly coming together, got like 20 recipes and 6 different days worth of meal plans. I'm doing through the power of pure autism.
Parker Price
my whoosh stopped at 3lbs, lets build up another one.
Caleb Rodriguez
Autism is our strength. I just made a lasagne and measured out the calories and protein and figured I could it eat over 3 days and be under my calories and get my protein in.
Measured 1/3 where to cut exactly with a tape measure. None of this eye-balling shit. I don't want to get 10% more today then 10% less tomorrow and be mildly more hungry.
Autism or nothing.
Owen Flores
>tfw you get diarrhea and although it hurts and you can't go anywhere it's kind of like free weight loss or something
every cloud has a silver lining
Robert Allen
Brehs any help with stretch marks? Like really old ones, had them for years. I'm looking for like creams that might help and won't break the bank. Thx.
Landon Martinez
>had them for years They're just regular scar tissue then.
Same cosmetic treatments as every other kind of scar tissue. Quite expensive since it'll be larger than your fingernail. I'd say just live with them if they're healed. I have these gaping under-arm ones that're extremely unsightly if I raise my arms, don't think you can get that sort treated even if you wanted to.
Ryder Hall
I make overnight oats with it. 80g oats, 60g pb, 350ml skim milk
800kcal and keeps me full for breakfast and lunch
Jayden Cruz
>Main reason Im losing weight is because if my waifu ever became alive, she wouldn't even look at me >realize how fucking stupid that sounds >still, it gives me motivation.
Well, I lost 40 lbs so far so thats a good thing.
Ayden Collins
The end justifies the means. Or at least, the means justifies the reason to get started.
40 lbs to pretty fucking good, bruv.
Carter Allen
Mine is that I'm soon to move overseas and want to make my country proud as I will soon be the image everyone I will meet will have of my home.
Any /fat/ bros tried green tea? I hate the taste of water, been trying green tea as a "replacement" (still drink water @meals bc I know caffeine fucks with your insulin resistance)
I enjoy it, but I've noticing some weird shit side effects. Actually pee more than with just water. My sleep pattern is shifting to 4x2 (usually sleep like 8am to 12pm and then 11pm to 3am.) and also EXTREMELY weird and in some cases disturbing dreams.
I used to drink bottled green tea every day but I'm wondering if the brew just has too much caffeine or something. I make it in a gallon batch and drink about 1/3 a day. Or this could all be coincidence and I'm a retard.
Elijah Price
It could be both it could be happening and youre a retard. Never exclude any reasonable possibility user
Benjamin Allen
Of course you pee more. Green tea - diuretic.
Grayson Myers
42oz a day of green tea, that's about, what, 150-180mg of caffiene? Shouldn't be fucking with your sleep. 400mg is your cutoff. It will have diuretic effects though.
Colton Price
Only 1200 calories in today but still managed 120g of protein
>tfw I might actually make it
Dylan Wright
You are not ganna make it with that sleep schedule. you a fuckin cat or summthin?
Gavin Perry
Never experienced weird dreams because of green tea, but I mostly have exciting dreams regardless, always have.
I've always been a fan of green tea, just feels revitalizing in a way, have one each morning after my fast window with an oat bar, makes me feel good for the majority of the day.
Dominic Hernandez
>Felt healthier and more energetic the day I only had 1100-1200 calories as opposed to the day I had almost 2000
Feels weird, but I'm liking my body seeing food as fuel rather than a luxury day to day now.
300 at most apparently, so guess im fine. Forgot it was a diuretic though. thanks user.
Can confirm my cat usually naps with me. Also am in college so its sustainable for the semester until I adjust.
Josiah Reed
I'm at most around 30lbs from my goal, my skin is still as tight as it was when I started 60lbs ago, am I still at risk of getting loose skin?
the signs of it shouldve been clear by now right?
help me out here /fat/
Grayson Edwards
Only had one scoop. Lot of chicken and vegetables, no grain products. Had a potato too. Feel great.
Jack Long
You won't have fat-as-fatass looseness going on, no.
Kayden Butler
Are there any negatives to that? I don't mind 5 minutes of choking down bullshit.
Isaac Allen
nothing wrong if you can manage it (+ take some vitamin supplements from lacking so many nutrients)
just usually tastes like ass and doesnt make you feel full
Caleb Turner
Easy as. I'll give it a try. No better way to treat food as pure fuel than making every meal a misery.
Austin Myers
danger therein is bingeing because you're so tired of eating shite, so just have to moderate that
Nathaniel Davis
also you do need fats otherwise your body will fuck up, you cant just survive on protein, you need fats
Levi Robinson
You're a nigger.
Jeremiah Wright
So I read a lot about not drastically cutting calorie intake. If your BMR is 2500 then eat 2000 calories, and not 1000 or 500. I don't totally understand why cutting calories more drastically doesn't lead to faster weight loss? People say it slows your metabolism, but the body's got to be drawing energy from somewhere in order to meet that BMR right? And that would have to come from body fat if you're cutting calories, or so I would think.
Luis Lee
Thats fucking stupid just cut hard and you lose more. not that hard to understand.
Poor boy got burned to hard he aint got no idea how to respond.
>6'3" >300 lbs >down from 320 a month ago >progress feels good but it's a long road ahead >doing intermittent fasting + keto, eat a pretty small meal once a day >very minimal carbs, probably too high a protein ratio to a middling amount of fat >ate two tacos on a cheat day and immediately gained 5 pounds of water weight Man, I just want to be a pig. I fucking love eating junk and I miss it.
Angel Jackson
Shouldn't be too bad. Just gotta will myself not to be a bitch about it, y'know.
And here I thought I had enough fats for a while. But I getcha. Don't do nothing but protein scoops, throw some actual food in there. Capiche. It was mostly that I didn't want to have to mix the protein powder with dairy or something and take those kcal as well.
Well a lot of people read "drastically increased water retention as a result of the cortisol your body is pumping due to the dietry stress" as not "true" weight loss. They always cite that one fucking study with the military.
Eat less, lose more. You're right about that.
Charles Jones
>Well a lot of people read "drastically increased water retention as a result of the cortisol your body is pumping due to the dietry stress" as not "true" weight loss. They always cite that one fucking study with the military. Okay, please correctly assume I'm a retard and explain that out to me. So drastically cutting calories causes the body to retain more water. Does that mean that fat will be lost as the body uses it up for energy, but the scale won't show a difference because the weight of fat is being replaced by water? And if so, then once a regular (~2000 calories) diet is picked back up will the water flush out?
Joseph Jenkins
Halp. After i quit cigs I gained fuck loads. 4 weeks ago i started diet (leangains) and lifting (FBW 3xweek + boxing once). After 4 weeks I dropped from 116 to 114kg (255lb to 251). On the one hand I guess it is too slow, on the other I lost 5cm in waist, 3cm from thigh Muscles on my legs and arms are more visible and pumped. Should I keep doing what I do or reduce kcal intake?
Training day 2500 kcal Rest day: 1700 kcal - low carb.
Carter Adams
Ugh been eating well almost nothing but lean meat and salad we have a lady here who brings free bread buns and etc and she said there's "something sweet" i n this bag and it was two white chocolate filled doughnuts and i ate them both danm you delicious baked goods! I never buy this kind of thing myself because i will eat it.
Yes, and that's exactly what the study found too. Just >fat being replaced Water is being retained in the usual places - bodily fluids, muscle, organ mucus, whatever. It doesn't "fill out fat cells" or whatever that broscience is. Your waistline still shrinks. I know you probably didn't mean that, but that factoid keeps going around and I don't know why. It just further confuses people.
Dominic Myers
Keep doing what you're doing. Your exact situation is why people prefer you measure bodyfat rather than going by the scales alone.
Mine are around my waist, per usual for a fatty I guess. Some are purple, some are white. I need a tan but I'm afraid of skin cancer.
Jayden Thompson
This seems to be the place, how do I get rid of my potbelly? You guys aren't all just obese niggas right?
Easton Ross
This. Haven't dropped a kg in 2 months but have dropped 7cm off my waist
Landon Moore
>1200 kcal >120g carbs >25g fats >38g protein I'm not going to make it
Caleb Jackson
eat less food
Benjamin Young
>spot reduction Just read the sticky.
Juan Powell
>120 carbs >one hundred and twenty carbs
Holy fuck, nonny boy. Do you need someone to talk to, cuz its like you wanna kill urself.
Levi Adams
Thanks, I ll stick to my diet and routine.
Julian Adams
CICO
Christopher Morales
Thats too much. Do 1200.
Thomas Clark
I like buying roast chickens from the supermarket (not kfc) to mix with salad. Is the skin really that bad for weight loss? its mostly lean. Should i take it all off?
Dominic Diaz
Don't even know what I did wrong but I feel full as fuck. Realistically I haven't fucked up. I ate eggs, meat, vegetables and cheese but not too much cheese. About 150g. Anyway somehow I feel full like I fucked up, like after eating peanut butter (which I haven't for weeks already)
James Price
wheat is just too damn tasty i'm sorry fitizens
Blake Johnson
So how do I handle the instant water weight gain from a cheat day? Like I can cheat and still be under my calorie limit by eating like a greasy burger and fries or something, but the carbs make me swell up and it takes like a week to get back to what I was before the cheat.
Justin Johnson
What did you eat?
Brayden Lopez
Unironically, drink more water
Isaac Peterson
>So how do I handle the instant water weight gain from a cheat day? Don't have a cheat day.
Joseph Hughes
I drink a 500ml sugar free energy drink (mother) before every cardio workout as in at least one a day. Bad for weight lose?
John Phillips
>lots of chicken >small baked potato (no butter) >celery >Cucumber >hummus >strawberries >30g vanilla protien shake with almond milk, golden milk spices, and blueberries
Noah Peterson
no effect, some say that it causes an insulin spike but i'm not sure
Luke Long
>tfw keto'd so hard my body odour began to smell fucking weird and not in a good way
its gone now that my diets normalised but i was scared my kidneys were fucked until that smell left
Leo Cox
wew shit i gotta start doing measurements
i can already see my stomach is shrinking, but currently so is the number on the scale, and when it doesnt reduce im happy enough knowing its probably water retention
