â„–5991[Quote]
Who is /fat/ for?
For Belligerent Biggers working towards a longer life and a better physique through meaningful hard-work, strategy, and dedication. This is not QTDDTOT, stick to questions on fat loss. Post height and weight when asking for advice.
Join our Fatty Contest:
https://www.fattycontest.com/
>What do I do first?1. Read
https://physiqonomics.com/fat-loss/2. Calculate your Body Fat Percentage:
https://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy3. Calculate your TDEE:
https://www.sailrabbit.com/bmr/Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or your TDEE will be too high.
4. Plan your weight loss:
https://www.losertown.org/eats/cal.php5. Track your nutrition with MyFitnessPal (better for packaged food), Cronometer (better for generic food/macros), LoseIt (great for both), or Waistline (FOSS).
>Now what?Count calories, all of them.
Eat about 500-1000 less calories than your TDEE.
Buy scales, be accurate.
Learn to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 0.72g per pound of goal lean body mass.
Doing cardio, even just walking, will improve your health. There is no such thing as a healthy fat heart, but you can offset the risks.
Lifting weights will keep and gain muscle mass and lose fat much quicker. No lifting results in the body eating away muscle AND fat.
Drink more water.
Read the /fit/ sticky:
https://liamrosen.com/fitness.html
>DON'TEat refined sugars, they're terrible for you regardless of calories.
Eat processed foods.
Drink your calories (alcohol, soda, Starbucks).
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.
>Other resources:Loose skin, gynecomastia & stretch marks:
https://weight-loss-side-effects.netlify.app/Reddit Wiki:
https://www.reddit.com/r/loseit/wiki/faqPrevious thread: FUCKING DEAD
â„–42367[Quote]
>>42317>NOT just iceberg lettuceOh man, this is about the only salad I have. Perhaps I should look into things like you mention with a bit more nutritional value
â„–42374[Quote]
>>42317>black coffee with protein powder and measured milkTwo seperate drinks? I make a coffee in the morning with collegen protein, but I aslo use sugar and milk. Have tried a long black before from the coffee shop but it was almost undrinkable for me. Perhaps it was just a bad brew.
â„–42457[Quote]
>>42367A lot of people end up neglecting micros. Broccoli chicken and rice is great because broccoli does have a lot of vitamins, but it doesn't have everything. The reason why you're supposed to eat a lot of different colors is because fruits and vegetables are naturally color coded for what vitamins they have. Just be careful and actually do research, too much of anything is never a good thing. The dose makes the poison. Also a red apple and a green apple are pretty much going to give you the same 5h1t and all of those vitamins are going to be in the apple's skin. Apple's are not super great nutritionally. Especially when there's other fruits that exist like Kiwi, pomegranate, guava, blueberries, blackberries that taste good and actually do have a decent amount of nutrition. If you're going to eat pineapple, do not get frozen pineapple. Do not get canned pineapple. You want fresh pineapple, because it actually has the enzymes that will help your hair skin nails, and especially your digestive tract. Iceberg lettuce is good for the crunch that you want, but it doesn't actually have a lot of those vitamins. Spinach does have a lot of those vitamins and does have iron, which most people are deficient in.
>>42374One drink, either cold black coffee with milk then protein powder or if I'm lazy just fresh hot black coffee, then 200ml of milk to cool it then protein powder. Hot liquid will curdle protein powder, but warm is fine. Makes a nice filling mocha or vanilla latte.
â„–43191[Quote]
>>42457>Do not get canned pineappleWell, there you go. I got canned pineapple because I had sort of heard that pinepple could help with digestion, I was half right then.
â„–43348[Quote]
Guys, if you want to lose weight, consistency is the key.
Move your ass for 30 minutes a day every day.
You will lose weight effectively by light jogging.
This will activate your slow twitch muscle fibers as you're running for time, not for distance or speed.
This will make you stronger, faster, and lighter.
You will naturally develop more "spring in your step" if you simply do that.
Add stretching to help your body adapt to its new found fitness.
â„–43359[Quote]
>>35533>>36068Cardio is the best exercise.
It will make everything you do in life easier.
â„–43450[Quote]
>>43348>>43359Cardio is great, but for a beginner walking is the best option. Even just a lot of walking can increase appetite which isn't what we need here, sort out diet first ideally a 30min walk and go from there.
â„–43570[Quote]
>>42317>black coffee with protein powderwhat the fuck
â„–43578[Quote]
>>42340250g grilled chicken breast + 130g broccoli + 75g rice
>62g protein>7.2g fat>68.6g carbs>603kcal â„–43600[Quote]
>>43593sounds absolutely disgusting amigo
â„–43607[Quote]
Keto and exercise is how I dropped 30 lbs in 4 months. Strictly 25 net carbs a day, didn't really calorie count but I was self aware of intake. Lotta eggs and cheese and steak. Keto ice cream. I tried to eat a lot of meat/eggs so I could indulge in sweeter things with my carb allowance. I'd make keto brownies with Almond flour, Stevia, sugar free chocolate chips. Besides eating I went to the gym 5 times a week. I lifted 3 days and did cardio two and always did laps at the pool. raisin was amazing. The only hard part is when you go out to eat and you have to have meme orders. Or when you sound pretentious saying "I can't have that, I'm on keto" like a vegan fag. And that was 40 lbs of fat loss mind you, I gained around 10 lbs of muscle so it was technically 30. I was using an InBody machine, those things that measure your body fat, muscle weight, etc. every week to check my progress. For post-workout at the gym I would have collagen peptides(it's 0 carb so I treated it like protein powder), eggs, or cottage cheese. Pre-workout was either coffee (with butter) or C4 pre-workout. I think the C4 may have sugar but it didn't kick me out of ketosis because you need glycogen for working out anyway. Definitely don't think I could do that all my life, I'm honestly addicted to food too much but for 3 to 6 months if you follow that you'll lose weight guaranteed. Just need to be consistent.
â„–43617[Quote]
>>43607I lost nearly 50lbs in 3 months but I was at a ridiculous calorie deficit, around -2000
â„–43626[Quote]
>>43617That's nuts were you running everyday and eating super low cals? Can't even imagine doing -2k for almost half year. But that's awesome you have the determination of a god
â„–43640[Quote]
>>43626heavy physical labor, table tennis 4x a week and probably at least 10k steps a day in something like the army
just within the first month I lost 25+lbs
after that I started eating as much as I could and lifting 2-4x a week interchanged with table tennis, had issues gaining weight as my TDEE was way above 3000
â„–43650[Quote]
>>43640but yeah my calorie intake probably wasn't much above 1500
â„–43651[Quote]
>>43640Yeah you're a beast for doing that, fucking wild. You could eat nothing but pizza and cake and get results that way. Are you still doing high intensity like that?
â„–43661[Quote]
>>43600Hey if you haven't tried it you haven't tried it. It's sweetened, creamy, still tastes like coffee and also tastes pretty good to me. Not quite a mocha or vanilla latte, but close enough and way better macros.
â„–43672[Quote]
>>43651I left that fucking labor camp about 7 months ago, but I'm now a cook for a large work canteen (600+ employees) meaning I sit down only for breaks and commute with a bus/tram/on foot - cca. 20k steps on a workday plus incelwalks, so my TDEE is still 2500-3000
â„–43693[Quote]
>>43678I find it insane that people do macros on hot beverages tbqh
â„–43756[Quote]
>>43693I always drink coffee, better to skip the sugar add protein and I have another reason to justify my caffiene addiction. I don't dri know it hot, it's warm at best. Sometimes I like it fridge cold.
â„–43864[Quote]
>>5991 (OP)To anyone fat, just do keto.
Maybe take l-carnitine and an ECA stack to hurry it up.
It's literally that easy.
Keto also has many other benefits besides keeping you at a healthy weight. More energy, firmer erections, more muscle rebuilding from less lifting. (It's easy to overtrain on keto, I cut down to once a week.)
â„–43890[Quote]
>>39922Just had to mention him.
â„–43965[Quote]
so, first break at work, had absolutely zero cravings despite my boss offering me bbq chicken wings and having the full breakfast ordeal available for free
the chiq/broq/rice wasn't half bad but not very filling tbqh
â„–44123[Quote]
>>43965Pretty sick anon, you done good.
â„–44451[Quote]
>>41170>potatoes aren't very nutrient dense eitheryeah for sure, I'm just speaking in terms of satiety. I'd feel much more full for way longer from 200 calories of sweet potato than 200 calories of cashews/walnuts
â„–45652[Quote]
>>6273I DID I'VE BEEN EATING LIKE A FUCKING PIIIIIGGGGGg
â„–46206[Quote]
>>43756Sipping my morning coffee now. When I am working this holds me over to lunch, but days off I get bored and do snack. I was a latecomer to coffee and going for a ride on my bike to cafes for coffee was what motivated me to get out of the house and be active and start my weight loss, but then I started buying instant to save money and then slowly just started becoming content to make coffee at home and spent longer and longer on the PC in the morning to the point where I didnt end up doing activity at all.
â„–46212[Quote]
>>45802Looks good. I made hamburgers for dinner. Bought a lb of ground beef, made 4 patties and had two and will have the other two tomorrow night.
â„–46228[Quote]
>>43965Nice one. Maybe try potatoes and see if more filling. For meal prep I think chopping and boiling potatoes then eating with a little salt and pepper is best. Even a little butter is nice if your happy to add a few more cals.
â„–47439[Quote]
>>46206Oh cool are you also JST? I take my walks to the park, sight seeing just because it's spring, and i walk everywhere. If I want a treat I have to walk to it, if I've got any errands I walk, I try to avoid going places I'll be tempted to spend money and just focus on being outside
â„–48121[Quote]
>>40908>Just as eating too much sugar will lead to your gut being colonized by harmful microorganisms which get us to secrete hormones that cause ravenous cravings for more sugar, which completely vanish after you kill those harmful microorganisms through just a few days of keto or fasting.Something like this happened to me. I did a 36 hour fast for a medical procedure and then incidentally got sick and had to take antibiotics. After that all of my bad food cravings went away forever and I stopped being fat.
â„–48178[Quote]
Bought extra lean beef mince to try and help with the weight loss. It's so expensive but cheaper than the Ozempic.
â„–48280[Quote]
>>48192>>48192I do, but let me have a damn treat.
â„–48287[Quote]
>>48178It does cost a little more, but I figure you'll probably tip a lot of the fat out of the cheaper mince anyways, so the better quality is actually better value. 90/10 is my go to mince for pretty much everything though
â„–48445[Quote]
>>48287This was 5% but it cost almost twice as much as the cheap 18% stuff.
â„–48571[Quote]
>>48564Morning, keep killing it.
â„–48873[Quote]
is it possible smoking a pack a day makes it easier for me to cut?
â„–49192[Quote]
>>48909why aren't we all smoking then
â„–49435[Quote]
>>49212cancer is a lie by Big Mitosis
â„–49864[Quote]
>>49212It does help but it's expensive and dirty
>>49192>>48873My father has everything cancer that started as lung cancer, but then again he used to be an alcoholic, used hard drugs, used to only drink coke before his first time having cancer, and is in his 70s so Christ only knows how many carcinogens he was around in his life. I quit smoking just because it's cathartic but I hate smelling like that and the yellow hands. But I don't care about living to 80. I just want my time to have better quality.
â„–49961[Quote]
Gents, where are we at?
â„–50022[Quote]
>>49864>My fatherEvery time I visit my parents I come home and my clothes smell of cigarette smoke. Dad will never give up, Hes in his 70's. Im not sure smoking tobacco is inherinently bad, but I hate to think what else they are putting in modern cigarettes
â„–50099[Quote]
>>50022When i was in highschool and teacher got close to me because she handed me papers to give to other kids. Stopped in her tracks and sniffed.
>Anon… You SMOKE?! I just?!->Uhh no ma'am I don't, but my dad smokes I guess. My autism blatant retard expressions probably confirmed it for her, I grew up in a cloud so I never noticed. When my mom sends packages and whatnot I swear i open the bastars and a cloud just puffs put at me. Even plastic smells like smoke. Shockingly my father is morbidly obese
â„–50196[Quote]
>>49961Ill go wherever the others are. /fat/ is the people, not the board we converse on. WAGMI
â„–51429[Quote]
>>49961I need fatty contest back so I have to leave bros
â„–51596[Quote]
>>51429It'll definitely be a discussion that needs to happen. This site is not mobile friendly, we don't have a fatty contest here, and while post limit is way higher and we could keep threads alive for way longer, I'm not sure how to link threads and it ties back to that not mobile friendly problem. At least from what I understand there is no search function for mobile users, which is why they're like 6 or 7 cooking threads. I think there are right now 2 fat hate threads, but they're constantly at the bottomvbecause they can't be searched by mobile users. If these issues could be resolved or worked on then this is absolutely the ideal place.
â„–52038[Quote]
>>52036how did that happen
ignore the pic
â„–52238[Quote]
>>51596>there is no search function for mobile users, which is why they're like 6 or 7 cooking threadsevery browser, even on mobile, has a built-in search function THOUGH
I agree the site software kind of sucks, but vichan has been open source for a decade or so and nobody ever bothered actually making it good, and the front- and backend seem too entangled for me to try and make a decent frontend from scratch, so I'm not holding my breath to wait for serious improvements.
â„–52368[Quote]
>>52238Noted. So, what do you plan to do?