>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
/fat/ survey: Are you lifting and dieting or just dieting?
Robert Cook
Lifting and dieting. Lifting is honestly fun
Gabriel Nguyen
>a week probably isn't long enough it's a stupid question, but doubly stupid that you didn't provide any stats I am 6’0 and 230 lbs I have man boobs and no muscle
How long fo I fast for losing breasts?
William Powell
Everything
Asher Turner
I ate two McDonalds snack wraps. I tried to convince myself that they were healthy but they are literally ranch tacos.
Jose Cox
I ate normal for during the week but for the last this and last weekend I pigged out at buffets. Wtf bros I failed
Kevin Nguyen
probably something in the ballpark of 100 days, maybe more again it's not a viable strategy eat at a 1000 kcal deficit and lift
Jacob Taylor
what is the best routine for a rotund gentleman?
all the full-body 5x5's seem too leg focuses desu
Julian Reyes
Just dieting (and doing cardio). I lifted for the first few months of my cut, but my noob gains hit a hard wall really fast and my TDEE is so low that juggling high protein consumption, eating at a deficit, and having enough energy to lift was too much effort. I plan to try lifting again once I start eating at maintenence, but I don't care that much about building muscle.
Daniel Fisher
What weight were you when you started to grow moobs?
David Brooks
Lift, diet, cardio Keto
Hunter Reed
Im in the same boat friend. Trying to lift and juggle protein, cal, and energy is a bitch. Much easier to just cardio
Brody Bailey
Thoughts on Subway? I'd kill for a hoagie but I don't want to fuck up.
Ethan Rogers
liftan diet and cardio
Justin Cruz
make your own hoagie without the bread
William Johnson
looked in the mirror finally.
tonight i realized i was a fat fucking hambeast with tits.
G-guys.... what happened.
This is it, I'm going on a diet. I will make it happen
If it fits your CICO, go for it. I don't care much about sandwiches and I think bread (unless it's really good fresh bread) is a waste when you're cutting because it's high and not filling, but that's just me.
Connor Johnson
I'm 6'0" and 300lb. I go to the gym 3 times a week minimum (can't really fit in any more between work and college, sorry) and eat less garbage, but my weight doesn't really drop. What do I do? Also, my family almost universally buys and cooks / guilts me if I don't eat garbage. What do I do about that situation? *garbage - food that is deficient in nutritional value compared to caloric density
Ryan Evans
You're literally better off going to Mcdonalds or Burger King than Subway. Once you add all your sauces a 6" sub is a solid 700 calories and It's not satisfying at all.
are you counting your calories? every single crumb that enters your mouth? at some point you will have to learn to tell people no.
Evan Ross
Lifting and dieting bruh
Adrian Bennett
Im in a very similar situation and weight(285). Make sure to count all calories you get. As for your family making food, I recommend asking them if they can make you a healthier alternative instead, if they cant/wont its up to you to make sure to not eat big portions and try to avoid filler food as well. I know its hard but I can tell you when the weight starts dropping that it'll keep you movitvated
Ethan Jackson
>doesn't count calories >doesn't know about water weight >says he doesn't eat garbage, then says family only cooks and makes him eat garbage >"what am i doing wrong?"
Dylan Sanchez
Refuse it. Yeah they're going to be unhappy at first, mine were too, but it's not like they're going to hold you down and force feed you junk. You don't need to explain yourself or accept any food that you don't want to eat, it's not your problem if they want to take it personally.
For how long can water weight mask fat loss? I’ve been the same weight for 2 weeks now and I’m certain I’m in a deficit.
Logan Butler
It doesn't really matter, doesn't it? At the end you're losing weight anyway
Luke Gutierrez
Yeah I know, it’s just worrying me because 2 weeks is a long time. I’m sticking perfectly to my schedule and putting so much effort in and not seeing results. Just wondering at what point I can rule out “water weight” and say yep, I’m just not losing fat.
Ethan Fisher
then cut more, this aint rocket surgery
Cameron White
>lose 1kg over the week >eat 2 slices of pizza >gain it all back
I hate physics and I have a degree in it, fuck
Leo Murphy
3 weeks is pretty much the limit no need to freak out until you hit that
Josiah Foster
Lifting. Seriously slowed my weight loss (been stuck at mid 190's for a month now) but my gains in strength are phenomenal and I don't plan on stopping. I'm sure after my body stops recomp, the weight loss will continue.
SS with 1500 calorie a day diet.
Landon Wright
Salt and carbs causing you to retain water? Fucking annoying though I know.
Hudson Hughes
what
Caleb Cooper
Had sugary as fuck lemonade today and decent amount of beer yesterday. Worked outside all day today doing a lot of heavy lifting and walked around a lot so that helped. Also got my workout schedule back on track after missing a day
Samuel Collins
>>says he doesn't eat garbage Read again.
Samuel Martin
I didn't want to work out tonight but I did it
I know it's self defeating but I'm going to reward myself with ice cream.
Broke 7 days of sugar free and ate granola lel I still ate in a 1000kcal deficit, but now I’m gonna have to restart keto and be heavier for a few days
Benjamin Bennett
What helped me seriously shrink mine is just eat at a 1k deficit and cardio. Chest exercises also work great as well to build muscle and displace fat
Sebastian Kelly
Disgusting. What the hell
Matthew Rogers
i'm cheating on my weight loss by using an EC stack. my appetite is completely gone.
Zachary Reyes
enjoy your rebound tubby
James Phillips
No, you read it again.
Anthony Moore
Moron. At least post the fatjack where a fatass is piloting the fatass to match yourself. Rewarding yourself for excercising with calorically dense sugar-laden food is supreme fatbrain retardation.
Why do I feel like some anons here aren't aware that some TDEE formulas aren't accurate ?? Daily reminder that if you don't stick to the katch-mcardle formula, you'll never make it.
I completely fucked up. I ate within my 1600 calorie limit. All healthy foods, plenty of protein. Sugariest thing was my morning coffee and there wasn't much. Then I go out with my gf and we get smoothies. Then I take a bite of her danish. We are at walmart and I grab a little pastrami wrap. Now I'm at ~2700 calories. I have 15 more pounds to lose and I keep sabotaging myself and promising tomorrow will be different.
Kayden Howard
Lifting and Dieting. It fucking sucks. I got to a triple on a 275 DL but knew I couldn't sustain even the 531 progression at the time about 2 months ago. So i deloaded 20% on TMs and instead of doing 5x5 FSL I upped it to 5x8 FSL.
John Harris
havent started properly lifting yet. first week going to the gym ever last week but only done simple exercises.
now im scared on doing barbell workouts because i hear some stories about injuries like this thread
im paranoid shitless yall have no idea. what are the chances this will happen to me and how do i prevent it.
Camden Parker
waiting for the poop that gives me my new all time low it's been 3 days already
Jayden Watson
Lifting more than dieting unfortunately, I should diet more
Christopher Morgan
How are there people who don't like eating? I see some on this board complaining about how they can't force themselves to eat enough to gain weight. How the FUCK do I unlock this mindset?
Michael Rivera
>buy a reese's fast break because I'm under my calories limit and I used to eat them a lot >Pick out a regular size (normally get king) >read the nutrional info to put it into my fitness pal. >450 calories wtf ? this thing is practically a meal no wonder I was so fucking fat I was eating them like 5x week.
Nicholas White
this is me its such a chore to eat some time also not everyone is a fat fuck so theres that
so I've lost 11.2 pounds in six days after a month of rough eating and then those six days of getting back on track. No clue how much of that is water weight, but going from the dreaded 200 down to just under 189 has me so excited to lose more. That has to be a lot of waterweight. I really want to be sub 180 by June but we'll see.
Isaac Bennett
It's amazing what you discover when you start learning the caloric value of food. I used to eat a fuckton of tortillas like they were nothing. Even the things that I used to eat on rare occasion like donuts are just depressing to think about now that I know what my TDEE is.
Thomas Gray
Not a fat fag but good luck in you journey I was once super overweight now steady crusin Jow Forums every part of my life has improved and so will yours. Good luck and godspeed on your path user
Parker Lopez
People tend to lose between 5 and 20lbs of pure water weight when they change their diet (obviously the higher end estimate goes to larger people). I'm a small person and I lost 8lbs of water weight in two days just because my last bad meals had been high sodium.
Isaac Martin
>by June a-user...
Sebastian Stewart
Sorry, by the end of June. Still very optimistic, I understand, but I relapsed for a bit and I'm going to see my god damn abs. Yeah, I was drinking booze and eating carbs but that's been cut out pretty well. pic for reference
I don't know why canned goods are so retarded. Go by weight, regardless. Any time I find a label with fucked up volume/weight, weight seems to be the correct measurement.
Christian Hughes
Cardio and dieting. I lifted a few times last month but I realized I still had most of my gainz from years ago, so I'll just wait on that part until I can do a clean bulk from square one.
Brayden James
I'm the king of stretch marks. Like the ones on my love handles extend to my ribs. My arms are filled with marks from the armpits all the way to my elbows. This sucks
Nicholas Green
>not taking this oportunity to learn The Way of the Foodfag and treat your family with healthy meals
Same here. They're from my armpits to elbows, belly all the way to halfway down my calves, and on my chest. I put on my weight really fast over a couple very bad years.
Easton Clark
dieting and cardio(running, swimming, bjj). I use an old set of dumbbells too but I won't start lifting until I can get into a maintenance, I'm too weak atm.
Kayden Gray
Probably pretty nice being a twink
Carson Williams
That's called taking a shit
Michael Parker
Dumbbells, I think it's a waste of time but I'm still too insecure to go to a gym. I know it wouldn't matter a couple of months in but I can't get myself to start.
Xavier Diaz
Saggy skin looks way worse IMO.
Dominic Foster
Well anons, I'm back. I had left for a while after hitting my goal weight, but I fucked up. To go into a little more detail, I started to bulk following the cut...and then shit happend and fell off the wagon. Dont worry anons, I'm back and I'm going to make it again, and you will too! I'll be here to encourage you the whole way! I got 15 pounds to lose. Let's do this. REMEMBER WE ARE ALL GOING TO MAKE IT!
newfriend to this general, gonna ask a few questions. >5'6 >176 How much weight should I lose if any? Also how the fuck do I deal with moobs?
Leo Scott
I'll probably have both. I put on 100 pounds quickly and I've also lost 50 relatively fast.
Cooper Evans
Both. Just failed a fucking 1 plate squat. You'd think being morbidly obese would give you the thigh power to not do that. My quad inserts must be made out of fucking styrofoam.
That or I just bumped the bar on the way down since I'm lifting in my tiny apartment. Here I go again, bros.
I've got both too. You, eh, you get used to it. Only problem left is I have no idea how much weight is left to lose because I can't tell what's fat and what's loose skin.
this, stretch marks fade as well, they'll barely be visible unless you have purple and red ones like really pale people get.
Nathan King
remember youre squatting 1 pl8 plus your massive girth. every pound you lose is another you can skwat
Tyler Sullivan
>be me >be on a cut >be working in a pub >help myself to lots of low calorie beverages because it's free >all diet pepsi and soda water with cordial >put on 2kg >do exercise and sauna next day expecting to lose water weight >put on another kg >get disillusioned and eat huge Chinese >next day back to normal again
What is this shit anons? How much is it possible to gain in water weight?
