/fat/

We're all gonna make it bros edition

>Who is /fat/ for?
For rotundos 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/fitness.html

>Calculate your Body Fat Percentage
fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (needs waist/neck measurements)

>Calculate your BMI
nhlbi.nih.gov/health/educational/lose_wt/BMI/bmicalc.htm

>Calculate your TDEE (Total Daily Energy Expenditure)
sailrabbit.com/bmr/ (complex)
fitnessfrog.com/calculators/tdee-calculator.html (simple)

>Plan your weight loss week by week
losertown.org/eats/cal.php

>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

previous thread:

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Other urls found in this thread:

fourmilab.ch/cgi-bin/HackDiet/
twitter.com/SFWRedditImages

Finally broke 195 today. I'm so excited I can't stand it.

SW: 215
GW: 175
CW: 195

/fat/ survey:
What food has helped you most with getting that weight down?

OMAD

Turkey and Eggs

OMAD: white rice + meat

Ginger and pickled herring.

And now I FINALLY got my hands on some natto.

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Skyr

The food you eat doesn't matter, the food you don't eat does.

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Sounds quite tasty. Is there a recipe or would any do?

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Hummus

check again bro and don't eat the ones you bought. 210 is way too much

Diet Pepsi

how do you guys keep going when it seems like it isn't working? I've been way under my TDEE and (mostly) avoiding shit food, and drinking more water for about the last 10 weeks. I feel better, but according to myfitnesspal I should've lost around 10lbs by now and I haven't. any ideas why?

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I know faggit I'm just expressing shock.

>mostly
you're probably still consuming a shit ton ofsodium and/or carbs and retaining water. Just keep going with the process and put down the fucking fast food and donuts.

I'm just trying to help bro

i know it's the go to thing but chicken, broccoli and eggs really do wonders

i wish i could point at one thing and say this, but how i eat now can't even be compared to how i used to eat. high protein (chicken, fish, sometimes eggs), plenty of legumes, as much veg as i can handle, and whole grains.
if i really had to pick one thing it would be chicken but it doesn't solve the issue alone.

so is it the sodium retaining water? I try to watch my sodium intake cause its shit for you anyway. but one calorie is one calorie, right?

Eggs
White Rice
Avocado
Water
Chicken
Beef and Broccoli
Grapes
Apples

yes, you're losing fat (most likely) but you're retaining water if you're consuming a lot of carbs and/or sodium and water is heavy as hell.

So basically one month in. Strict sport routine (everyday a little bit of cardio), callorie counting and quit the booze, lost 18 lbs already. Need another 18 lbs to have a normal BMI.

Today I was a able to wear a shirt that didn't fit me before . And a co worker asked me if I lost some weight.

Today was a good day ...

makes sense. thanks user. looks like I need a shitload more protein in my life.

Fuck.
I binged.
Forgive me Jow Forums
I was doing REALLY good for a few weeks, WHY did I have to do that and set me back a few days.
But I gotta bounce back

Protein is the key to everything fitness related. Losing weight, being healthy, bulking, etc. You need a lot of protein.

It happens. Just don't make it a habit and you'll still see progress!

Now tell us your strategy to prevent a binge in the future.

True
gotta go back to the menu tomorrow
I'm thinking of posting this in my room, also /fat/ inspo

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BASED!

What happened between July and October?

Honestly not quite sure why it happened
probably because I haven't slept too well, came back tired from the gym (and didn't shower right after) which led to the zombie-like weak willpower state, combined with leftovers and junk in the house => binge

Which ones? it's 3 years

Should I just learn to throw up?

2018

Just kill yourself instead.

Just wanna shill for these guys right quick since these wraps are an absolute godsend on a cut. Look at that nutritional info! 60 calories, 3 net carbs, 5g protein, 0g sugar, 8g fiber in each wrap. The come in white and garden veggie flavors too
Craving a sandwich? Just take one of these, pour some light italian dressing on it, cram it full of baby spinach and snarf it down. 2 of those will satiate you for ~150 calories total. God damn boi

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>215.5
Trying to be fit again after three years of being lazy and depressed. Only 2500 steps in today and I saw a herd of deer and enjoyed the company of this guy here.

Really happy I’m doing this.

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Do you live with others? I feel similarly with leftovers, that if they aren't eaten they'll go to waste and rationalize that way. If you live by yourself, perhaps make sure that you are cooking in portions that you know you can eat in one sitting.

dodged the troll threads for a few days but i didn't like missing my end of week post so here it is
end of week 10, was 111.3 kg, 0.5 kg down on last week
had a big whoosh so my current mini-plateau was pretty predictable. just going to keep on going. still near my prediction line so no worries.
managed to have a few beers the other day without going much over my limit, special occasion since i was seeing my brother for the first time in a while. doesn't seem to have affected things much.
i've been on 1600 kcal (down from 1700 kcal) for the past 6 days, doesn't seem to have made a huge difference so i'm happy i can reduce without too much trouble. my next calorie drop is at 101.8 kg.
hopefully by the end of the week i'll have bust through this plateau.
hope all you rotundos have had good weeks, keep up the good work everyone!

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oatmeal and coffee

when I didn't have a microwave I'd eat cold oatmeal with tabasco sauce and black coffee for breakfast.
would not recommend.

>Monday
>Tuesday
Exhausted by manual laboring and chores

>today
gym is closed down because it fucking flooded

So instead I stayed at home and emotionally overate probably 1000 kcal over my daily TDEE.
I just finished a 550 kcal chocolate and I hate myself.

>don't have a job
>too emotionally unstable to better myself
>get a shit job
>too exhausted and short of time to better myself

Does this ride ever end?

Every "low-carb" tortilla or wrap I've ever tried has been garbage, not even worth the reduced calories and I'm sure that shit isn't worth it either. I'd rather wrap my food in lettuce if I require a low-calorie vehicle to get it into my mouth.
Tortillas, like ice cream, are only worth eating if they're real and whole.

i bought an electric kettle. it's a lifesaver for coffee and oatmeal and tea

manual labor huh? i'm assuming you have maybe some kind of a yard you don't care about? whenever I'd get really pissed at myself I'd go swing a sledgehammer until I couldn't anymore. works pretty good. that and digging holes.

>I considered doing something productive but couldn't, so instead I did something counterproductive
You'll never get off that ride as long as you keep making excuses to stay on it.

>step outside
>instantly drenched in sweat
>shirt gets soaked through and starts sticking to my skin, showing the disgusting outline of my body
NEVER GONNA MAKE IT NEVER GONNA MAKE IT NEVER GONNA MAKE IT NEVER GONNA MAKE IT

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pro tip: the disgusting outline of your body is always visible, regardless of how wet you are. everyone can tell you’re fat, you can’t hide under clothes. the only way to fix it is to lose the weight

I've lost 75lbs. I look half decent in a dry shirt now.

Big relate user
I tell myself nobody cares
And I think it’s to an extent true;
Everybody’s more worried about themselves than you

And even if they do notice you, I don’t think they’ll shame you for trying your hardest

We’re in this together

You’re already disgusting you have nothing to lose.

Whitetail deer venison, Walmart Marketside Spring Mix, and running. Whenever I run I dont feel like eating afterwards, just super bloated.

adding to this, slouching your shoulders just makes you look a lot worse and does not hide your man-breasts at all

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Green tea. Suppresses appetite and tastes delicious with a small amount of caffeine that perks me up but doesn't make me feel anxious like coffee. I really have no idea what I'd do without it.

watch some stuff on correcting posture, if you're heavy (and I am too) chances are it'll be all fucked up and you'll have your hips forward of your chest, forcing your gut out. if you can learn to tighten the core muscles (the ones you shit with, but not that tight) and stand up straight with your shoulders back you'll probably at least feel better when you look in the mirror.
also stop wearing cotton if sweating is an issue for you.

veggie stir fry. i could eat a kilo of it and still not reach 500kcal

Well.... Here i am again.

I was the guy who posting daily updates from January untill March, but i fucked up at the end. I gained most of the weight back (20 of the 30 pounds i lost) and i'm finally going to restart my diet.

I was too weakminded, but now i'm going to succeed.

made a bigger version with autistically more info

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Close to making it but my calves are still fuck huge and 90% of the clothes are slim fit these days.
Shit sucks.

I basically exclusively wear cowboy cut jeans because of this, comfy as fuck and I don't mind the dad look

That's nice. I'd like to chop wood or something but unfortunately I don't even have a yard, I live in an apartment now. I wish I had some kind of property I could improve somehow, but I don't even have a car.

I have a finite amount of willpower. Also you can re-read my post, I didn't make up any excuses.

Guys.

I'm starting.
I just turned 25 this week.
6'3"
201kg

Have been doing dumb-bells for a week, started 1900cal a day, and getting a rowing machine this weekend.

It's going to be a long ride. I accept that now. I've never been thin. I've always been fat.

And on the pedestal these words appear:
'My name is Anonymous, king of yoyoers;
Look on my works, ye Mighty, and despair!'

>surely this time will be different

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Was 220kg when i started (6'4).

Jumping jacks are the real shit, trust me. Try to do as much as you can and one you can do 3 sets of 100 hundred without problem, then you should add in burpees.

It's a quick way to increase stamina and you will melt the fat off.

>I didn't make any excuses
Yeah, you're mental and never gonna make it. Nice knowing you.

Have you identified why you keep fucking up and devised a plan to avoid fucking up again?

Yeah, don't live by myself yet
they woudln't go to waste and weren't technically for me, so I don't have that rationalization.
I think what I need is to slowly start transitioning to not eating in my room infront of my computer watching YT
Obviously binging like that I wouldn't do out in the open

I live in a 3rd floor apartment, and my downstairs neighbor is a insufferable cunt of a hag.

It's a converted house, if I do those I will bring the fucking floor down.

>hence the rowing machine over treadmill for cardio.

I don't want to go outside to exercise. The shame.

I'm 5'11 225lbs
Am I too "skinny" to post here lads?

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Why would you feel shame? I only admire people who are trying to better themselves.

People are way too occupied with their own life to think bad about a fattie.

Height?

You're not the people staring.

I get sensitive and aggressive if I think people are staring / commenting / laughing and I would rather get fitter before I start running / working out in public.

This isn't my blog, apologies.

>protein can kick you out of ketosis
What the fuck, what can I eat if no protein or carbs? I just bought a bag of frozen chicken too...

Biggest problem has always been going to a new country and stopping weightloss/going to the gym due to it.

Every single spike is me moving to another country and getting to know bunch of new foods, new friends that go out and whatnot, and every time theres a pronounced loss its when I've stayed at a single place for enough time that the novelty wears off and finally decide to buy a new scale and start caring about it again. That combined with a "its probably not that bad" mentality, and me being 1.96cm that kind of tends to hide fat from my sight until I'm already a hambeast again.

Steps taken this time are basically I'm now settling down for good somewhere so I wont do novelty eating anymore, forcing myself to weigh myself at least once a week so I cant ignore a weight increase, and the fact that I'm now 30 really brings home the fact that from here on being overweight is a major health issue.

I've also fixed my teeth up after not having gone to a dentist for 8 years (only had 2 cavities and the dentist was suprised at how healthy my teeth were considering how long it's been, lots of plaque though), so yeah, trying to fix up the things I've been disregarding for good.

pretty sure if you do no carbs for more than like 2 weeks your body starts shutting down

This is not true though

kek, obligatory
5'7"

I don't slouch for that reason, I just slouch. I can't help it. I try to correct myself throughout my work day but before I realize it my body has slid into that position. My forward head is getting pretty bad too.

One tactic I have used to change my eating habits is over-heating some meals. For example, with my oats I would heat them very hot and not allow them to air-cool before eating. I would have the piping hot oats and blow on it several times before each bite. This worked to help me slow down while eating and helped me transition out of the mindless eating habits I had, which resulted in very fast and unsatisfactory meals.

Tap tap

Wrong

Fuck off brah.

>Why would you feel shame? I only admire people who are trying to better themselves.
Stop lying dude. Nobody thinks highly of a fat guy sweating his ass off to run for 5 minutes at the park.

I'd suggest doing cardio at the gym or at home. I see fat people at the gym all the time and I think "good for them". Try the bike or the elliptical as to not fuck up your joints.

Nice. How did you log this? I'm too lazy to do it manually.

Manually.
But it makes the graph, it can make it in any date range you want, pic related is this month
fourmilab.ch/cgi-bin/HackDiet/

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I consider apples my "cheat food"
It's sweet, filling, cheap and convenient.

How many can I eat a day before it becomes unhealthy?

>no unit on y-axis
see me at my office

Chicken and broccoli

It will never be unhealthy to eat a few apples a day, if that's your cheat food then you're doing great

fruit of most kinds is great, just stick to 2-3 portions a day tops

Another question: did you weigh yourself at standard times, ie when waking up, or at random times? Hydration and water retention can throw me off by up to 2 kg at times.

>spend most days anticipating sleep so i can weigh myself
a confusing feel

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