>Who is /fat/ for?
For chubby fellows who want to better themselves through meaningful hard-work, strategy, and dedication.
>This is not QTDDTOT. ask questions about fat loss, but use that thread for general questions.
>Read the Jow Forums sticky (you should have already, but it covers all the basics of diet and exercise)
liamrosen.com
>Calculate your Body Fat Percentage
fitness.bizcalcs.com
>Calculate your BMI
nhlbi.nih.gov
>Calculate your TDEE (Total Daily Energy Expenditure)
sailrabbit.com
fitnessfrog.com
>Plan your weight loss week by week
losertown.org
>Track your calories and macros with MyFitnessPal or Cronometer. Works best on smartphones
myfitnesspal.com (better for packaged food)
cronometer.com (better for generic foods/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 autistically accurate in your measurements
>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/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
THREAD THEME
vocaroo.com
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