>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
Overate at my grandparents like every friday, and will eat moderately at night with other family, but will still have sweets. Still losing weight though. Getting mires at work.
Just posting my experience after losing lots of kilos
Joseph Garcia
Am I good to go to gym everyday and just do some low volume compounds and shit on a extended fast? Want to keep going for my habit to stick and also keep practicing form etc.
Will also be walking to burn ≈ 1000 kcals a day, keeping electrolytes on point.
Noah Turner
>Go everyday why the hell would you do that? If you're a novice, go 3 times a week
Nicholas Lee
>that feeling when, for the first time in your life, you actually don't hate your body >that feeling when you no longer avoid mirrors and looking in that makes you happy We're all gonna make it, brahs
it is finally staying light late enough that i can go hike around the trails near my house for over an hour after work. i'm on a mountain so everything is pretty steep. i'm hoping to get out there a few days a week in addition to my lifting and see if i can build my hiking endurance/speed over the summer.
>tfw opposite of this, it now got too dark to go on my hikes and have to wait the winter out
Bentley Watson
Distract yourself with some nice comfy cardio.
Zachary Young
It's so fun to be on a bike again. I was shocked at how little rolling resistance there was, so I think I set the gear and pedaled too hard because I kept thinking I was gonna slow down.
Motivation? I think about losing weight literally everyday. When I’m at work, most of the time I’m actively thinking about it. But I can’t for the fucking life of me get motivated. What do you anons do?
Michael Campbell
Well you don't really have to "do" anything. If anything, less doing - less eating, mostly.
So yeah, a little spite, a little desperation, a dash of body-horror, the good ol' "If I had started a while ago I'd be there already", lots of little reasons.
Tyler Ward
had a terrible 3 days, trained hard in bjj wednesday n today but ive been eatting like shit after being good for 3 weeks
Jaxson Thompson
How fat are you? I want to lose weight because it impacts my basic physical comfort in every situation.
Xavier Walker
Get back to it. Don't let mistakes become more mistakes.
Aiden Flores
6 foot and about 85kgs so not even that fat tbph, got a bit of a belly and some man titties but fuck I hate it.
Mason Lopez
You can probably just add some working out and eat with just a slight deficit and you'll be doing fine in a couple months.
Jeremiah Sullivan
Day fucking 5 of the latest water weight plateau. It's partly on me, I know I've been cutting at 1200-300kcal when I'm perfectly capable at cutting as low as 800kcal. Scale weight is a pathetic thing to go on, but it's so moralizing in the face of hunger to have anything to go on, the plateau makes you double-guess everything.
>Have I been counting calories right? >Is there some shit I've been eating I've just deleted from memory?
Going to try fasting through the weekend. Last meal was 24 hours ago so I suppose I'm a day ahead, there. Here's hoping, lads.
You should avoid excessive walking anyway if you truly are a fat fuck and mix in other low impact exercises. Some of OP's do's and don't suggestions are complete garbage tbqhbbq.
Daniel Cruz
Are you constipated? Making sure you weigh the same time every time?
Brody Allen
240 lbs so I can walk alright, but I've got weird feet that stick out in the back and obviously too fat for running.
Blake Scott
Someone post a link to some healthy stuff a retard with zero knowledge like me can cook at home. With retard proof explanations for every step.
Robert Rivera
>Are you constipated? Nah, been reliably regular. Good idea, though, that would catch some people. >Making sure you weigh the same time every time? Yeah, waist measurements are all pretty much the same too. Not that I take that as much of an indicator of anything, waist measurements have stayed static for weeks at a stretch, even during scale weight cliffdrops, while the body decides "It is time for the ass-fat to go."
Jeremiah Wright
>tfw considering having a cheatday just so I can take a proper shit
I literally havent taken a shit in 6 days or so. I sometimes get the urge for it then go to the toilet and just sit there and the urge vanishes. I ate 1kg of cauliflower and other vegetables hoping itd add mass and push it down but they seem to have melted inside me. Been eating meat, eggplants and like 30gr of cheese a day pretty much exclusively. Thinking about ordering a pizza or something because that always made me have good shits.
Brandon Cruz
>Similarly, 1 eggplant can meet 56% of your fiber need, and an excess of fiber can result in constipation, difficulty in absorption of nutrients, and diarrhea.
Jayden Green
Is it OK to eat just below maintenence once in a while?
I've been on a super strict 1000 to 1300 cal a day diet for almost 4 months. And 2 days ago i ate 2600 cals. My TDEE is 3000 at sedentary (I'm huge) But I've been losing 20 lbs a month consistantly.
Is this just something I forget about and maybe make up for this following week by going under by 100 or 200 cals?
John Ortiz
Of course its okay, all it will do is just slow down your weightloss a little bit, but you'll still be losing if under your TDEE (if it is your real TDEE, calcs have a big margin of error). Try to save those times for social eating and whatnot.
Nolan Murphy
this
Leo Baker
iktfb. i was eating at a 700+ calorie deficit every day for a month and was having like one tiny shit every other day even though i'm getting a decent amount of fiber and water. then i broke down one night and drank four beers and ate a bunch of snack food. i was probably about 1,000 calories over my TDEE that day and had two glorious shits the next day. i got right back on the wagon though and have been back to every other day for the last week.
Joshua Rogers
Fuck, I hate the human body.
>haha too little fiber so you dont get to shit now! >woah there thats TOO much fiber buddy, you dont get to shit again :^)
Brandon Kelly
Boiled eggs - stick in the water, turn up the heat to high and wait for it to start roiling. Shut off the heat and put your plate over the top of the pot, let it cook like that for like 8 minutes. Using oven cloths, take off the plate and use it to hold in the eggs while you pour out the water in the sink. Start filling the pot with cold water and keep the eggs under that cold water, crack the shells on the edge of the pot and peel them off. Put the eggs on your plate, cut them into sections and season to your taste.
Because if you go longer than 2 weeks without working out, your muscles begin to atrophy. Besides, you don't lose them. You just make real slow gains but repairing muscles with your amino acids and such is high enough priority that you'll make gains, as a complete nub, unless you're starving (below 7% bodyfat, not "a wee bit hungry").
Levi Rivera
I was Jow Forums with 200/160/130kg lifts but 4 years ago i got a back injury at work. There went my fav - deadlifts. Then my rifht shoulder started to get big pains and tendon/ligament issues in my left wrist. Havent worked out in 3 years and ive put on 30kg of fat and look terrible at the age of 39. I need to find a way to workout without getting depressed af from knowing all the work injuries will never get me back to how i was no matter what. Gonna dust my weights off now and try again. Going to try db routine and see what happens. Any advice bros?
Should I do 5 day fasts and eat on weekends Count calories Or do intermittent fasting?
Jason Gonzalez
Why are these mutually exclusive?
Bentley Lewis
Should I eat at maintenance while sick?
Jack Campbell
I've been working out for 8 months and lost about 20 kg
But I lose my breath as fast as I did when i was a fatass. I do not smoke and I'm used to drink lightly at weekends. Any tips? I suspect is something about my respiration. Any tips?
Christian Ross
Are you doing cardio? Any chance of adult asthma?
Justin James
Don't know, maybe you're dying
Gavin Mitchell
Do more cardio, if that doesn't work, go to a doctor and ask why you're short of breath Or do both
Jaxon Ortiz
EZ weight loss then
Blake Johnson
not him but I've been doing gym every day on a 1800 Cal diet is it only because he's fasting that it's a no? I'm doing A B A B A A B where day A is lifting and day B is 30 min of cardio
Easton Rogers
Yes, thats fine, optimal is doing cardio daily regardless of gym, and then gym 3-4 times a week always leaving a day for rest.
Ethan Edwards
I had Chinese takeout for my OMAD today. I even got appetizers. I'm drinking Colt 45 Double Malt and might have another after this if I'm not too sleepy.
This is after an exceptional week though and I weighed in at 184 lbs at 6'0" today, giving me an officially "normal" BMI.
Dominic Nguyen
So would it be better if I just full cut out the pasta in a fish so it's only vegetables, or should I replace it with protein instead? I'm leaving towards only having vegetables so that there's less over all calories
>So would it be better if I just full cut out the pasta in a fish Do you mean intestines...? That shit is not pasta, broski.
Jace Gray
Started out a sledgehammer lighter than Tess Holiday. Weighed in today; officially lost a sledgehammer. Got 27 lbs to lose before I can go skydiving . Hoping I can lose it before my birthday.
so if I am comprehending right, you basically yo-yo'd back to close to your original weight? Well, nothing to do now but get back on the wagon
Hunter Mitchell
Yea left was original fatness, then my low point, now I'm not as facially fat but I have sidetits. Reading the sticky again
David Stewart
It’s Friday. Still have plenty of calories left. Should I have one of these bad boys? Only 190 cals, 4 g carbs. More tempting than the 200 cal KIND bar. Or go with a cider that’s 120 cals with only 3g carbs?
ohp and lateral raises. Use tape to measure circumference of shoulder and shoulder width for progress.
Nicholas Collins
Nothing wrong with a treat every now and then - but have it last thing, not long before bed. It's the worst thing ever to have something like that and get hungry later.
Henry Bell
Tomarow is day one of my 6 month challenge to get in shape for the military. I will be here every day wish me luck boys
