>>77039398
Took ya long enough

duckchads we eat a good bread tonight

It’s OK to have sleep for dinner

>>77039398
Is the artist for these duck and nun images aware their art is being used by an obscure forum of fatties?

>4kg left to lose
>lots of fat around jaw and sides of face
GO AWAY ALREADY

>>77039398
The third armored mom, is actually the chicken.

Day 27/60 of water fast
My work shirts are loose and my pants keep falling. Almost one month of this, almost half way done!

I started smoking a cigar every few days and I've lost 10lbs so far this month. Is this a cheat code or am I retarded?

>>77039498
Unironically both.

>>77039498
I remember /fa/'s version of /fat/ would recommend nicotine. I've stopped because I can't control myself with it and it kills my cardio.

forgive me /fat/ for i have sinned.
i downed 5,500kcals today.
i will do better in the future.

>>77039562
why and how did you eat that much

>>77039576
they brought a bunch of chips and chocolate and i was feeling down.

ab exercises suck should I get an ab roller

>>77039584
it's nice but have you tried deadbugs?
of course, a couple of reps with an ab roller are enough while deadbugs require 20-60 seconds depending on how advanced you are and if you use dumbbells or not.

>>77039584
Ab rollers are even worse, especially if you're fat and lack upper body strength
Not that they aren't worth it but you're better off with crunches and situps and twists

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>>77039584
forgot my image

>>77039591
I can do four sets of 20 situps at this point and weighting them is awkward

Nobody warned me that the improved circulation and hormones from weight loss make you suffer from teenage boy levels of horniness.

>>77039597
i did

>>77039597
Before long you'll be horny AND gay

+ Another kilogram of weight gone, daily walks & daily gym is working
-Acute lower back pain when doing deadlifts today on my 3rd set, had to heavily deload for the remainder of that set + remaining sets after
+ managed to do the remainder of the program just fine
- flexibility is lot noticeably worse than usual when bending down

Thank God I won't have any other deadlifts until next week, plenty of time for body to hopefully recover

>>77039616
>-Acute lower back pain when doing deadlifts
can you feel your glutes if you squeeze them?
can you even squeeze them?
drop the deadlifts and focus on glute bridges until you can feel your glutes burning while squeezing them doing glute bridges.

>>77039626
Squeezing glutes is easy and doesn't hurt at all, my lower back doesn't actively hurt, it just feels noticeably stiffer than usual when reaching/sitting down or raising up from chair/bed. It's going to be fine after few days, though I'll still deload and do the next weeks DL's with lighter weights to be safe

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>down 10kg
wagmi bros

>>77039645
>Squeezing glutes is easy
good
>and doesn't hurt at all
if you squeeze your glutes as hard as you can for as long as you can, can you feel them burn and eventually start hurting so much that you have to release the squeeze?
if not, that's an issue.
>it just feels noticeably stiffer than usual
wtf does this mean?

>>77039647
based monkebro

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How many 36 hour fasts per week is too many? Just started last week, I'm doing 2-3.

>>77039658
do whatever works for you
i couldn't fast at all.

For those lifting while losing weight and who were previously untrained.
How much have your lifts progressed? EG where did your bench press start and where is it now?

>>77039652
>if you squeeze your glutes as hard as you can for as long as you can, can you feel them burn and eventually start hurting so much that you have to release the squeeze?
If I squeeze them while doing doing glute bridges they eventually get fatigued, but it's not something that I would say hurts, feels more like standard fatigue
>wtf does this mean?
Lower back notifying that things aren't 100% normal atm since bending/reaching down takes more effort than usual and stretches like reaching down for my toes when standing have to be done lot slower, though stuff like that is still doable

>>77039667
I don't barbell bench much since I never have a spotter, I mostly just stick with machines and dumbbells, but my progress has pretty much double across the board since starting a few months ago. Started curling 15lb dumbbells, now I'm on 30s. Started pressing 25lb dumbbells now I'm on 50lbs.
I remember when I started I couldn't even do a pushup without being on my knees, now I can do 20 of them. Went from a 30 second plank to a 2 minute plank. Among other things.

My progress was a little bit slower than normal but I start at 3 sets of 8 and add on two reps every week, then two weeks of 3x12, after which I'll go up in weight and start over at 3x8.

I'm still a fatty but I can notice some definition popping up in less fat dense zones. I can especially feel it, I can't stop touching my arms now. Fucking love squeezing my biceps, it gets me motivated.

>>77039684
>they eventually get fatigued
what does this fatigue feel like?
a proper mind muscle connection will cause the muscle to literally hurt if squeezed hard enough.
try flexing your chest or your biceps or triceps as hard as you can.
i have shitty mind muscle connection with my biceps so they aren't painful but squeezing triceps or chest feels painful pretty fast.

I need something that's easy but filling to eat after work, any recs? I've been having ham and cheese on rice cakes but I figure that much salted ham probably isn't good for me

>>77039720
baked potatoes

>>77039720
chicken thighs seasoned in da oven for 50 mins at 400 den eat em with salad

>>77039487
Nice job, that's not easy. My record is a whopping 4 days in comparison.

>>77039089
>were you fat as a kid and a teenager?
I was chubby as a kid but yeah i was on the larger end as a teenager, how'd you guess?
>>77038635
>Just start exercising with calorie deficit and you're good.
ok i'll try and stick with it

>>77039720
>walmart pre cooked frozen chicken breast strips
>cauliflower
>a pan
>a steamer
>1 tsp olive oil

>>77039720
dinty moore

>>77039487
Amazing job, but remember that you need to slowly acclimate your digestive system back to eating normal food by eating broth for several days after ending your fast. I don't remember the exact numbers on the top of my head, but IIRC it was something like 1 day of broth only per 3-4 days spent on fasting after 72h in row. You should look those up & get ready in advance to avoid fucking over your system when you do end your fast.

Keep it up king, the biggest benefits of long water fasts are reduction of scar tissue and your appetite getting lot smaller than it used to be

can you actually live on nothing but water if you're a fatty?

>>77039799
Yes and no. If you want to try water fasting down to a healthy weight you should
1. Have a doctor involved to monitor your progress
2. Take multivitamins and whatever other supplements the Doc tells you to
3. Drink green tea

>178
Cool I guess
When do I stop hating myself?

>>77039805
According to my doctor my BMI is 29% which just seems ludicrous. I'm 5'11 200lbs, definitely chubby but no one would describe me as "fat" besides someone in the ED community maybe. I typically eat 1 meal a day and 1-2 snacks. Usually not the healthiest stuff but my portions are still under control and most days my calories are in range. I just can't get and stay below 200. Starting to think I'm gonna be eating white rice, avocado, and chicken for every meal with GOWAD or something idk what to do.

>>77039799
No. At the minimum you need to supplement potassium and sodium periodically.

the funniest part of having lost a bunch of weight is angry permafats telling you what you did doesn't work and is impossible

Newfag here. How long should I lurk before asking questions?

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Fatty Contest
Napoli
82.2kg

annoying correction after the weekend but hope to clear it, also went back to using Gold Standard protein powder and its actually edible, never changing again.

>>77039817
You are just retarded, it's okay I was like this once too. Assuming you're actually trying to lose weight with your calorie intake, you're miscalculating the actual calories your meals are providing, underestimating your snacking, not counting certain foods or beverages (sauces, dips, soda, sugar or cream in coffee, etc). I heavily recommend you watch an episode or two of Secret Eaters on youtube, it actually does a pretty good job of demonstrating how people fuck up calorie tracking.

If you have all of that in order, you mentioned that "most days" your calories are in range. Well, if your TDEE is 2000 calories every day, you match it, but then on one day out of the week you eat 4000, guess what, you're going to gain weight over time. You should really be tracking calories not only daily but checking your total over the period of a week to see if you're net gaining or losing.

Everyone is fat currently so of course no one is going to call you fat. They're also fat lmao

>>77039830
/fit/ is already dead you won't make it worse with earnest questions, ask away

>>77039830
well since you have questions that must mean you have disregarded the sticky so your mental retardation is a given. at that point, spoonfeeding you is probably more efficient.

>>77039842
>Everyone is fat currently
I'm not I won the game I just wanna keep playing so I can see abs

>1 taco
>125 calories
life is so unfair

what's everyone's preferred calorie counter?
>read the sticky
I'm asking for opinions

>>77039888
Post bod u wont

I'm really enjoying eating the same shit every day(with like minor variations like different seasoning for my chicken and veggies or using olive oil instead of butter).
I think once my month on this diet is up, I will try a sandwich diet for like a week for fun. I remembered they make high protein cheese now so it should work.
>3 kaiser rolls for 470 kcal 15g (shitty)protein
>300g of lean ham for 300kcal, 57g protein
>150g of "protein" cheese 355kcal 51g protein
That's a base total of 1125 kcal which leaves me like 225-250 kcal for some spread for the bread or condiments to hit my calorie goal.

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>1 snail
>125 calories
life is so unfair

>>77039888
>can't see abs
You didn’t win bro.

T. can barely see abs, won't declare victory until I see them clearly

>>77039897
Cronometer

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>>77039911

>>77039928
Because it just werks, and it was the first one I found that didn't make me pay to put in my own custom macro goals

>>77039884
Thank you, I am indeed retarded.
>>77039883
Thanks.

I am a very weak-willed person with no discipline which is why I have had so many misfired attempts at getting healthy. I have no job right now, which is the only reason I think I can concentrate this hard on making patterns of behavior.
This January I spent it trying to build up routines of working out. Over a couple weeks, I built up to a schedule of running one day and then lifting on the other.
I did this as a first step, because I hate working out and don't have the discipline to tackle multiple things in a row. I've gotten to the point where I don't hate it and find it more akin to taking out the trash.
For February I was thinking of either adding another jog to the routine to add in each day to add to calories expended or start working on a macro diet of decreasing calorie intake. I don't know which one would take precidense if I want to start building towards a healthy body by the time summer is over (when I am going to be employed and plan on having less focus on these things).
Which one should I focus on for a my mind economy, adding more exercise to my daily schedule or dieting?

I am 220lbs ish and 5'10 ish.

>>77039937
you cant outwork a bad diet. fixing the food intake takes precedence always. and unlike a jog it doesnt take up any extra time
>but what if
fixing the food intake takes precedence ALWAYS

>can't stand broccoli and most spinach
are asparagus and green beans enough? my mom cooked veggies like shit as a kid and it just put me off most of them forever. if I smell boiled broccoli I'll literally puke. I've managed to eat it once in my adult life at a wedding in the same bite as a piece of steak and it was tolerable. Can't even conceive the idea of eating a canned vegetable.

>>77039937
You're overthinking things and you're going to wind up confused, frustrated and give up.
Eat 500-1000 calories below maintenance EVERYTHING else is just addition.

adhd bros.. are we ngmi..

>>77039987
I'm making it.
The GLP-1 I'm on along with my Concerta has turned off my hunger entirely.
Now I eat at scheduled times and the weight is leaving.

is ozempic cheating

>>77040046
Depends.
If they're doing it properly and eating protein and fiber and exercising, I see it more as a tool to help overcome a hurdle that chronic obesity has inflicted on their brain.
If they're just using it so they don't eat at all and just letting weight melt off with no effort, then yes.

>pickles are 5 calories per three pickles
are pickles cheating?

>>77040051
so i took it for a month and did it the second way, not really by choice though. most of the time the thought of eating made me feel physically ill. i started an iron supplement cause I couldn't stand without nearly fainting.

>>77040059
No that's a hack
Drugs are cheating/shortcuts

I know how to lose weight, but let myself go.

>years ago, was 16, 310 pounds.
>eat 1200-1800 calories a day and walk two hours a day because I wasn't in school
>get to 174 in 9 months.
>fast forward to now, 330lb as of end of December.
>realize my mistake wasn't making being active part of my lifestyle after losing the weight.
>started tracking calories again and going to the gym for an hour of cardio 5-6 days a week.
>down 18lbs already.

I will stick to an active life style this time. I won't let my desk job get to me, we are ALL gonna make it.

>>77039897
LoseIt! I got the lifetime sub. Years ago both it and MyFitnessPal had free barcode scanning. But you know how companies are.

ab wheel acquired, 178lb locked, we're gonna have visible abs by March bois

>>77039897
Grok, which makes /fat/ really mad but the scale says it works

the tradeoff is you gain a natural language interface that's extremely flexible in how you input food in exchange for having your calories tracked by the equivalent of a moderately retarded autistic savant

>>77040094
How much does Elon pay you?

>>77040096
$0 but Grok is free so unlike >>77040088
I'm not out of pocket any either

>>77039948
>>77039962
Thank you. I focused first on working out for January because I know the adjustment for diet will take a longer time for me to implement and so if I started with diet I would take a longer time to also implement exercise and expend more calories daily. Now I'll focus on creating a deficit and making sure I get my macros right after hitting the sticky.

>>77039398
I just got access to my workplace's free gym. Is it still possible to do squats on a smith machine? There isn't a power rack or anything like that available, likely for liability reasons.

>>77040102
>I know the adjustment for diet will take a longer time for me to implement
this is fatty cope, if you wanted to do a 2MAD 1800kc IIFYM you could start tonight

man I'm gonna feel awful about my weigh in this week
missing too many workouts because of these shitty frozen roads

>>77040108
>cope
Duh. I am a very weak willed person who only does things based on deadlines and routines. So that's what I'm doing. If I was a smart, more disciplined person, I wouldn't have been fat in the first place. So, I'm working with what I got: fat and retardation.

>>77040120
if routine is a strength, the sooner you start counting calories the sooner it will become routine>>77040108

>>77040124
That sounds smart. I was going to waterfast three days before hand to reset my appetite, by the time the marker day came.

I've noticed a trend with my body as I've been losing weight.
If I was burping a lot the day before, my weight will be lower on the scale the next day.
No idea what's going on there.

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>>77039398
I think this might just be enough protein for one day

>>77040139
for me it's when i have to get up in the middle of the night to take a piss

>>77039888
How can you win the game when you just lost the game?

Anyone who went from fatass to thin and got loose skin: did you get it on your chin/jaw/face? I am starting to develop a little bit of loose skin on my thighs, stomach, and under arms. 5'10" 175 lbs. Originally 255 lbs in May of 2025.
I can live with a little bit of loose skin on my body, but i desperately need a tight chiseled face.

>>77039398
Who else choccymilkmaxxing?
>300cal for 500ml
>40g protein, 8g fat, 15g carbs
>delicious
There is no downside. Drink the choccy milk

>>77040158
Diabetes is the downside

>>77040154
350 to 215 so far, thought i was getting marionette lines at about 230 but they faded away

>>77039584
Do elbow supported knee raises. Use rubber band support if you need it at the start. Single best ab exercise and it's not even close

update
5’7 and I’m currently 169.9 lbs
I was 172.2 yesterday but I did a dirty/liquid fast that day
today I ate like 1200 cals and I’m gonna continue that way until next weekend because it will be my older sister’s birthday and she has her birthday dinner at an all you can eat buffet type place so hopefully I don’t binge
also I wanna try that dumb biscoff “cheesecake” thing I keep seeing on tiktok I have a ton of oikos yogurt in my fridge I just need the actual biscoff

>>77040158
or even better
>fairlife chocolate protein shake 30g protein
> add 0 cal chocolate syrup
>profit

>>77040086
if you did it once you can do it again, I believe in you

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>protein bar i grabbed from store
>small tub of halo top ice cream
>chicken and veggies for lunch with rice
>small cup of fiber powder
>chicken and veggies for dinner
>still within caloric budget
>oh coo-?!
>my ass when 10 minutes ago

>>77040189
Wish those didn't cost so much, I'd love to stock up.

>>77040193
It was the halotop that did you in.

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>>77040203
i don't regret it. i haven't had ice cream in many months

>>77040206
Have you thought about getting an ice cream maker like a ninja creami? You can make ice cream with almond milk + fairlife and have it be around 200-300 calories.

>>77040209
i have thought about it, actually. it's just my house is too full of my mother's crap to justify it.
>just move out
i'm working on it, this will take years

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>tfw my stomach is also starting to look like this
Over before it even began brehs...

>>77040214
attention seeking fag

>>77040214
>That file name

>>77040214
I have no loose skin despite being a lardass my entire life. But I worked out and did OMAD (autophagy).

>>77040194
yea I only drink them because my dad always buys me a huge pack of them from costco. cheaper than buying them individually

>>77040212
I just used the
>do genuinely outlandish shit and attempt suicide so now my parents don’t bother me as much anymore method

Oh and I’ve told my mom to her face that she makes me suicidal because I was morbidly obese between the ages of 10-17 and she only made it worse lol

>>77039771
>how'd you guess?
shoulders to hips ratio.
i'm sorry, anon.
>>77034908
>I don't wish to demoralize you but if you were fat during puberty it is possible you have gynoid bone structure. Sorry bro if it's any consolation I'm in the same boat.
>>The level of adiposity (body fat) in adolescence is reflected in the skeletal build in adulthood. Adult individuals with a history of obesity and associated higher adiposity have a relatively wider pelvis to body height compared to individuals without a history of obesity and normal adiposity.
>>https://pmc.ncbi.nlm.nih.gov/articles/PMC7224231/#sec15

>>77039812
130

>>77040243
I wish I had access to a Costco. Lucky you.

>>77039658
36hrs is peak suffering you fast just long enough to go through the highest peaks of hunger. At 48hrs you generally stop feeling hunger which makes it much easier. If there is no one living with you cooking and making food smell delicious you can genuinely last for so long

>can feel my ab separation while lying down but only a 2 pack in the mirror
This is the worst part of the cut, and I know a 6 pack is 2+ months away. Time for more cutting and cardio :^)

>>77040154
After losing 100 pounds (240 -> 140) I didn't get loose skin on my face and I've never heard or seen of anyone else get it either. I do have some in all the places you mentioned.

I'm not sure it's realistically to end up with loose skin on the face unless you are absolutely ginormously fat.

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I gained 15lbs over the holidays I want to fucking die lmao.

>>77040364
anon the holidays have been over for like a month

>>77039897
Waistline
it's FOSS.

>>77040368
big family (divorce) not everyone's on good terms so I spend most of January "catching up" with everyone and that means breaking bread

>Moved to a new place (temporary)
>All grocery stores are far away
>Food delivery is expensive
Forced dieting, here I come!

>>77039958
as long as you're hitting your micros, you don't need them at all.
some just eat carnivore.
for me, i like tomatoes, bell peppers, cucumber and lettuce.
i eat them raw each by itself or as a salad.

>>77040046
being hungry all the time when normal people are not is not fair so glpshit just level the playing field.

>>77040046
Yes, it's /fraud/ behavior, if you lose weight on oezempic and similar meds you're still mentally obese

pork and cauliflower taco night, I love diet food

>>77040427
redpill me about cauliflower. how do you preoare it?

>>77040441
I just steam it, a little salt and pepper and optionally a little butter or olive oil on it's own, but if you're using it in a strongly flavored dish it'll take the flavor of the dish anyways

You can also bake the entire head at once. This is fun but impractical.

>>77040441
steam and eat it with broccoli its so peak I promise

>>77039897
I use mynetdairy the ui is the most satisfying to me out if any other app desu

my cardio gains are FUCKED until this blister goes away

>1,100kcals breakfast
it's over before it even began

>>77040512
damn anon whatd u even eat, it wasnt fast food right?

>1700kc
>1800kc goal
>already at protein target
uhhhh I guess i could have a plate of cheese and pickles

>>77040106
Yeah you can, some lifters even prefer it since the bar path is fixed.

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First day at the gym, ever. Had to do stronglifts quarantine workout since all the shitty yuppie workplace gym had was dumbells and machines (but it's free).
I should probably add cardio since I got winded with the dumbbell lunges. Trying to lose about 15 pounds and the gut, also trying to make sure my cholesterol doesn't get worse.

>>77040538
Moot point. There was a loose roll pin so the bar couldn't even travel without getting caught on the rack.

>>77040154
I went from 301 to 170, 5'11. I've got some loose skin on thighs, stomach, and under arms too. I noticed my neck skin is a little bit loose when measuring my neck circumference. But my skinny grandma had that, so might be a bit genetic.
Since you weren't as fat, you probably should get any around your face.

>>77040547
height and weight?

>>77040559
5ft 6in, 160 pounds

>>77039398
Those faceguards don't look like they'd work. They'd slide down and hit their beaks. The second mom implies that they don't detach.

>>77039398
it's cold and miserable here in the South rn, so I have to run on treadmills instead of outside. still, half marathon in April here we come. Looking at doing a full in roughly a year (want to do 3-4 halfs before I move up to full ones). Anyone have any recs for good places to do a half? Doing NYC in April and leaning towards SF in July, maybe something at altitude in the fall?

It took me a while to realize I'm fat because I eat like everybody around me but I'm a foot shorter than everybody. I mean being fat minded doesn't help either but I guess being a gnome really does fucking suck.

>>77040512
you technically could just fast until nighttime and eat a small dinner and still be fine

>>77039487
Awesome work, anon. What are your tricks?

>>77040630
not entirely true, shorter = smaller stomach which should = smaller apetite.

>>77039958
I eat 200g of broccoli (550g total veggies) for lunch every day. Broccoli is one of my 2 year-old's favourite foods too. He likes pretending to be a giraffe eating trees.

>>77039958
try steaming or baking the broccoli, spinach goes on pizza

>>77040046
Only if you're cheating on yourself. If it helps you get to your goals and you can ultimately stay fit and healthy, that's great. But this is easier said than done. The thing is, you'll have to get off of the meds eventually, and at that point you are in a mental battle against yourself that you put off until the very end instead of fighting that battle as you're losing weight and making lifestyle changes from start to finish. A lot of people lose this battle and regain their weight rapidly. It's not just about knowing the lifestyle changes and putting them into action, but it's also about learning to deal with the food noise and various food related debuffs that you'll deal with once again once you're off GLP-1s.

>>77040647
Not when you're raised by fatasses a foot taller than you and beat you for not finishing meals fit to their proportions.

https://www.youtube.com/watch?v=3zeDMSd7mn8&pp=ugUHEgVlbi1VUw%3D%3D

>>77040650
Boiling broccoli is completely fine, steaming is an unnecessary hassle. Just don't boil it for too long, you want it to stay a bit crunchy.
Roasting is nice, but if I'm roasting it then I'll personally go for brussels sprouts because broccoli has a tendency to just turn into crispy powder.

>>77040654
i hope thats an exaggeration,

https://youtu.be/iznQpk9GLaA

>>77040661
You can roast brussel sprouts and broccoli, you just have to have the brussel sprouts in for 10-15 minutes then add the brocci when you stir

Steaming isn't a hassle if you have a dishwasher safe steamer

>>77040662
I wish it was. Regardless, WAGMI

>>77040661
Blanched broccoli is good. No fuss, keeps the color nice

How do you guys wash your broccoli?

>>77040482
Just pop it.

>>77040678
With a tap.

But here's the real life hack - I usually just eat frozen broccoli (for the 200g in my lunches). It's cheaper most of the year, and is more nutritious because broccoli releases some kind of substance for the 30-45 minutes after you cut it. Since the frozen stuff is pre-cut, it already has that without needing to rest.
I save the fresh broccoli for when I cook for other people.

>>77040680
It's big and would be catastrophic if it got infected so I'm avoiding that as long as I can

>>77040692
Alright. I used to get plisters all the time in boy scouts and we'd either pop them on the trail or put moleskin around it.

>>77040692
If you don't want to pop it, try a hydrocolloid bandage. I personally haven't had much success with them.
I usually just keep running with my blisters if they're small, because I get 1 or 2 every long run. But if they start getting bigger, I lance them with a sterilised needle, put a drop of Betadine on the hole and then cover them with rigid sports tape. Usually that happens on the arch of my foot, because it's caused by the skin stretching/shearing rather than friction.

>>77039904
Yeah thats not correct

>>77040154
I went from 250 to around 135 in a year. I got zero loose skin, however, I did get some stretch marks on my inner thighs that dissipated over the years and are no longer visible. I know this doesn't directly answer your question, but many people think that loose skin is inevitable, especially with rapid weight loss, so I just wanted to put my experience out there to let you know that it's not absolutely inevitable.

>>77040512
I regularly eat 1300+ for breakfast. Then again I reached my goal years ago and I need the extra calories to support my activity level. I find that front loading my calories rather than doing something like having a big dinner actually just makes me feel better.

>>77040678
With water

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>>77040482
>>77040692
Buy this and apply it. Its cheap as heck. Its a topical stringent. Draws liquid out of the area its applied to.

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I almost fit into some of my older shirts, gotta push gotta push GOTTA GO FAST

>>77040734
Y O U
G O T
T H I S

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>>77040735
I can almost switch to my smaller belt. Picrel is my goal body by the way, what bf% is this?

>>77040739
Ok

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>hits pipe*
Let us be a bit philosophical here, why are you people trying to lose weight? For what?

>>77040873
>health
>aesthetics
>longevity (losing weight improves both your present health *and* future health)

>>77040873
Close family member got sick, and I had a scare off my own, so I came to the realization that my own health is solely in my own hands.

>>77040873
so i don't experience disgust whenever i glance at my reflection.

I feel like I lucked out by being able to sleep better when I'm on deficit. I hear a lot of people have trouble sleeping when they're cutting, for me it's the opposite. Even when I was fasting I would just black out for 11 hours no problem, and now with a regular deficit I wake up way less than when I'm eating normally.

>>77040873
I'm not. I reached my goal ages ago. I just come here to encourage other people and to give advice if it's solicited.

>>77040873

My body feels like a cage. I cannot do what I want to and I feel like that's going to fuck with my mental health as well soon. I already hate what I see in the mirror and when I look at my father I can see what is possible, we are kinda build the same, bone-wise, and he is fit. I am just the fat son.

I also see health problems through inactivity and shitty food in my family, friends, workplace and it's starting not only to worry but also disgust me.

(Currently I am 27 years old, 5'11 with 260lbs)

Help a fat fucker out.
The treadmill I got is too short and thin for my stride. I can still use it but the little mince I have to do makes my back hurt after a while.
Anything I can do or is it just get a bigger treadmill so I don't have to practice my poof walk?

>>77040873
Aunt got lung cancer, dad had a massive stroke and mum died of cirrhosis, all last fall. I was well into my own adventure into alcoholism but those three events made me rethink my life decisions.

holy shid i am being fukked by lack of electrolytes

>>77039498
Yeah I plan to eat bone broth for 2-3 days, followed by some soft boiled eggs for brekky the next day and a soup and salad for dinner the next ~3 days after, then start incorporating more solid foods/protein.

>>77040642
Willpower past the first week (imo the hardest week as well) and the rest just becomes "might as well continue". Take electrolytes and whatever other supplements you may need. Fasting is more enjoyable/easier if you get some flavor(less) electrolye mix for your water instead of drinking nasty snake juice. Sparkling water, coffee, and tea are your friends. That's about it I guess.

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How long have you been losing weight, and how much have you lost in total?
I feel like I've been going at it too slowly so wanna see how others compare

>>77041068
4 months, 54lbs

>>77041067
Oh yeah, happy day 28 of the water fast

>>77039398
>weigh myself every day
>morning, same hour, after shitting
>kcal deficit is constant
>literally no change in diet or hydration
>~0.3kg consistent daily loss for 2 straight weeks
>weigh myself yesterday
>(((gained))) 2kg
>stick_to_the_plan.mov
>weigh myself today
>2.6kg less
why does the body do this? I know weight fluctuates during the day but seriously

>>77039398
>Philippians 3:2-3
"Beware of dogs, beware of evil workers, beware of the concision. For we are the circumcision, which worship God in the spirit, and rejoice in Christ Jesus, and have no confidence in the flesh (including water on the skin (flesh) and transformed bread (flesh) in the mouth (flesh))."
>"It is the spirit that quickeneth; the flesh profiteth nothing: the WORDS that I speak unto you, they are spirit, and they are life."
>John 5:24
"Verily, verily, I say unto you, He that heareth my WORD, and BELIEVEth on him that sent me, hath everlasting life, and shall not come into condemnation; but is passed from death unto life."
>John 11:25-26
"I am the resurrection, and the life: he that believeth in me, though he were dead, yet shall he live: and whosoever liveth and believeth in me shall never die. Believest thou THIS?"

>>77040873
It's a public disservice to be ugly in the open and I don't want to contribute to that problem now that I have to go outside more often now.

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Fatty Contest
Name: Dzonathan Gavert
Weight: 91.6 kg

Overall Progress:
https://tinylink.net/1Jdoy

Motivational Song of the Day:
https://www.youtube.com/watch?v=6H1kzpU41bg

Christmas damage almost undone.
No more fucking around.

>>77040257
>gynoid bone structure
Sucks I guess but im sure that 90% of the issues I have is my current weight/fitness levels. No use crying over spilt milk. Thanks for telling me anyways anon

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>>77039897
Macros app

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0,4 kg lost this morning
I'm almost at a "normal" bmi

>>77040382
My problem with Waistline is that it doesn't have a wealth of generic wholefoods in its library, just a bunch of packaged slop, which if you're here, you're probably not eating a whole lot of anyway.

>>77041186
you can access USDA data. you just need an email

Fug, just realised that after work is my most critical time frame, it's where I always fail

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Why do my nipples get hard and sensitive after a long cardio session? I feel great afterwards, other than random hard nipples. Am I dying or something?

>>77041186
>>77041190(me)
you need an email to register with USDA and get the API key for infinite searches not for the app itself.
the app links you to the USDA registration in the settings > integration.

>>77041225
What? No, Many runners have to tape their nips to prevent them from bleeding. Years ago I was a planet fitness doing a long incline walk, saturated in sweat, people were giving me weird looks when I left, found out why when I got home, two long streaks of blood was running down my shirt from my nipples. I bought something called transpor tape and covered my nips ever sense and no longer have an issue.

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>been having a rough few weeks
>hopped off keto
>stopped counting calories
>started drinking and eating goyslop again
>already gained 2 pounds
on another note, I just remembered how good wendys breakfast wedges are

>>77041096
You know why. I don't know why you even made this post.

>>77041068
6-8lbs per month is the standard.

starting weight: 118.1 kg 20/8
current weight: 87.0kg 28/1
goal weight: 70 kg
height: 179 cm

method: rolling 72s with water and coffee, starting on 18/1 i move on to rolling 48s.

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>>77041076
Current weight? >6kg a month is massive

>>77041068
17 years, probably like 100kg+ total
regained most of it, currently ~18kg below my all time heaviest(but I never got closer than 10kg to it again)

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>>77041317
carbs are cringe

>>77041369
5'8", 134lbs when i finished about a week ago
1000cal/day, it just werks

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Luv' me chiken breasts
Luv' me air fryer
Luv' me bbq sauce (100cal/100g)
Simple as

>>77040873
Military

>>77040873
For self respect.

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>>77041381
Congrats, I tried 1k back in the day but it just ended up making me feel miserable during every day life and lifting

>>77041385
get a keto bbq sauce, you can cut those calories in half or more
agreed on other points, I've been using my air fryer daily since I got it a couple months ago

Fatty Contest
Vik
210.0lbs

test

Fatty Contest
CaptRiker
179.5lbs

>>77039897
samsung health

>>77040148
what the hell did you eat?

Okay bros... I accidently ate 3750 kcal yesterday. This is almost double my goal calories for the day. How retarded would it be to just fast today? Will I lose any muscle if I dont eat today and still work out?

>>77041655
i ate 5,500kcals yesterday and only 130kcals today.
i feel so full.
if you can't fast, just eat at your normal deficit and carry on as if nothing happened.
always do what works for you to stay consistent.
some people feel punishment makes them more consistent while others do not.
expirment to know what works for you.

>>77041663
I am not trying to punish myself but I just am not hungry. More worried about losing muscle mass if I don't eat honestly was curious about that mainly.

>>77041477
Eat less

>>77040723
hydrocolloids are for speeding up the recovery of small open wounds
so after you pop the blister you would use it

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>>77041096

>>77041688
people fast for days and don't lose muscle mass.
and you've just eaten the day before.
just train normally and don't eat until you're hungry.
if you're a top 0.0001%er with Olympic or elite goals, disregard my advice.

>>77041706
Funny how there's no sources provided for that.

>>77041706
this is retard nonsense.

>>77040873
I don’t know anymore

What's everyone's go-to-snack you eat instead of sweets? When I used to bulk, I snacked on dried fruits and homemade protein bars but they are too caloric dense for my cut.

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>>77041637
Roughly 2 liters of protein shakes and protein milk (140g)
800g chicken breasts (180g)

>>77041733
excessive protein. why?

my pot belly feels smaller but it's too cold to do the can you see your pp while standing straight test.

>>77041732
when i desire candies, i just make space for them in my calories.

>>77041734
I realized after I drank all that milk that my chicken was expiring so I ate it all. My usual daily protein hovers around 230-260g cause I'm 105kg at 6'2

>>77041734
because protein is the most important macro, doesnt matter if you want to gain, lose or maintain mass
look up protein leverage hypothesis to learn about it

>>77041753
>Bro trust me

>>77041761
not him but protein is very satiating and the body expends energy to digest it so the real calorie intake is lower so it makes sense to maximize protein to eat less calories in total.
the simple test is eating veggie salads exclusively for a couple of days and keeping an eye on hunger.
you will never ever feel satiated eating only veggie salads. you will feel full to bursting but will still super fucking hungry.
now try eating only proteins exclusively for a couple of days and see what happens to hunger.

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ate like a fucking bull from dec-jan and just got back into omad, funny thing i didnt gain a single digit even tho i ate too much everyday.

>from 253 lbs to 205
>goal 165lbs

I love diet coke. Shit's keeping me afloat.

>>77039398
Hey anons, I'm 30 pounds over weight (I'm at 170 but want to get down to 140) and I can't decide whether I want to do a slow but easy 500~ calorie deficit or do alternate day fasting. The normal 500 calorie deficit will be much easier but I just want to fucking lose this excess weight already. Thoughts?

>>77041796
Post body

>>77041733
>Roughly 2 liters of protein shakes and protein milk (140g)
you are going to shit yourself so hard, based nonetheless
>>77041796
decide whether speed or easiness and adherence is more important

>>77041796
Personally I would just stick with a -500 calorie deficit. If you move a little bit and don't do any cheat days it's an easy and manageable 2-3 pounds lost a week without having to torture yourself with cravings and hunger pains.

>>77041799
My body looks like total dog jizz and always will unless I get surgery since I've been morbidly obese since 7.

>>77041810
Post body

>>77041805
I've been living like this for months, my shits have been surprisingly solid and consistent

>>77041810
>morbidly obese since 7.
how does that even happen, where were ur parents?

>>77041786
nice

>>77041796
>>77041810
since you've been morbidly obese, you should know what works for you.

Dijon mustard + franks red hot + bread and butter spicy pickles + tuna = yummy

>>77041830
lucky or just got used to it
i use WPC sometimes and it upsets my tummy somewhat but normal dairy doesn't

>>77041774
None of what you just said is relevant to what he actually did.

>>77041870
Be sure to stay hydrated

>do dexa scan for the second time
>lost 20lbs
<16 of those were from muscle mass and the rest was from fat
I want to kms. How to prevent this when I don't lift and just do basketball?

>>77041796
Go for the 500 calorie deficit. A huge part of losing weight is learning sustainable healthy habits. So by doing this you're things like learning portion control, and better recipes. Remember that once you lose the weight you need to keep it off for your entire life.

>>77041962
How much protein are you getting? You should be aiming for 1g per lean body mass, otherwise you risk losing it while losing weight, especially if you aren't actively lifting.

>>77041962
unless you fasted and trained extra hard it was water weight
dexas can't tell it apart especially since it's not what they were made for

Water is fucking delicious. Take advantage of your water drinking privileges
>t. fatass fasting for a very close sports weigh-in

>>77041962
>>77041975
actually since you didn't weight train you did lose some muscle

no train no brotein - lots of muscle loss
no train brotein - some muscle loss
train (not like a retard) (enough)brotein - pretty much no muscle loss

>>77041979
I probably averaged 100g brotein a day. If I keep playing basketball and increase brotein to 150, any chance I get my muscles back, or I will have to lift for that?

Also, a BIA said I have 23% BF while the dexas said I had 35% and now 37% BF.

>>77041831
Was raised by my great aunt for the first part of my life and she'd let me eat whatever I wanted whenever I wanted. We're talking ramen noodles and doritos for fucking breakfast
>>77041966
Ok, I think I'll go with the 500 calorie deficit plus walking. I did get down to 150 last year and was able to maintain(stayed in the 150-160 range) from February to October but started stress eating after losing my job and other stuff in November and December and got up to 170.

What kind of resistance training can you do at home to preserve or even build lean body mass? I'm eating 1g/lb of LBM already.

I have some girly dumbbells but that's about it.

>>77041984
Only way to build muscle is to work it and damage it so that it comes back bigger and strong (with the help of protein), which usually means lifting heavy things to failure. You probably build some good leg muscles doing basketball but I can't imagine you'll build that much upper body muscle.

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>>77041995
I have a fold up bench and a pair of adjustable dumbbells that go up to 55lbs each that I can easily slide under my bed to save space. That's really all you need to get in shape and do a variety of full body workouts, gym equipment just gives you a lot more variety.

You might be able to get more mileage out of your light dumbbells by aiming for higher rep workouts, but if possible I'd try to get heavier weights or adjustable dumbbell(s). A bench is a plus but you can still do a lot just standing or using the floor. Your chest will be the thing to suffer the most without a bench.

>>77040873
sex

Walking on my standing desk treadmill, reading /fat/ and playing some games
Life is getting good

>>77042071
Nice. I'm probably gonna dust off mine and binge an animu since I can't make it to the gym.
Whatcha playing?

>>77041984
>any chance I get my muscles back, or I will have to lift for that?
you will need to lift
BIA is infamously inreliable, it's swayed by water and electorlytes WAY more than even dexa
>>77041995
better dumbbells
and eventually a bench for chest
legs will be limited but you can honestly do bw stuff at a certain point
>>77042001
>You probably build some good leg muscles doing basketball
good? not even close
some? yeah, especially if you hadn't trained before

>>77041995
If you're fat then you can probably go to failure within 20 reps of push-ups, situps, and bodyweight bulgarians

>>77042085
Black desert and the new terraria update

today I did db ohp instead of barbell one
so much better, and I dont feel like my shoulders are getting fucked
fuck barbell honestly
my body is not made for this shit

>>77040046
You're not in competition with anyone. Another persons success isn't your failure, it's an easy method sure but it comes with its flaws.
One day that person will be off Ozempic and have no fucking clue how to diet outside jabbing themselves and it comes with a (very minor) risk of blindness.

Keep cutting your calories and you're winning, learning to eat 2000 calories a day until you're at maintenance is infinitely better in the long run than jabbing yourself while learning nothing for half the time then putting it all back on again becuase you never actually learnt self control.

>>77040046
Being morbidly obese is literally killing you, you'd rather die than 'cheat'? Retarded faggot.

>>77040046
yep

>>77040046
its cheating but thats based

>>77042098
for me it's dumbbells only for most exercises
my joints don't like being locked in with the barbell

I like dumbbells more because by the time I'm done setting the bar and the guards and the bench and the weights and getting my positioning correctly on barbell for benching I will have already done 3 sets of flat dumbbell presses and will be positioning the bench to do incline dumbbell presses

Fatty Contest
Gobzilla
72.3 kg

getting there

>>77042091
>Black desert
can't imagine a more /fat/ response

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>>77042292
you're thinking of this all wrong your joints arent locked in with the barbell the barbell is locked in with your joints

I've lost like 4-5 pounds since new years. I'm not doing it right bros

>>77042390
Could be way worse
What are you doing?

>>77042390
you are losing pounds lil nigga wagmi

>need a new job before April
>have only had ONE interview over a month
Shit ain't going well
But at least number go down

176.5lb bitches

how long on average does it take for a diuretic to kick in, i'm sick of water weight

>>77042523
>taking a diuretic
Are you retarded?

>>77040873
I do not believe I am worthy of asking for a second chance with the woman I want to be my wife until I am physically fit to be the husband she deserves.

What does /fat/ eat for breakfast? Breakfast is my comfort meal so I make it almost exactly the same way every day, a turkey sandwich on an everything bagel with a yogurt cup, coffee, and two fried eggs

640kc, the only compromises I've made for my diet is swapping ham for turkey and 33% coffee cream for 10%

>>77042588
I don't eat breakfast
Well I work overnights so my "breakfast" is dinner and I only eat one meal a day

>>77042588
usually leftovers, although I do have stuff like protein oatmeal and protein pancakes that I make occasionally

>>77042588
Oatmeal with fruits and berries in it

>>77041736
i measured it with a measuring tape and it's almost 1 inch smaller

>>77042588
I usually just have some greek yogurt, a premade protein shake, and a banana, as well as a cup of coffee with a smidge of creamer after. Ends up being around 500 calories and 50g protein altogether which is what I aim for with all three meals.

On Saturdays I'll treat myself to a toasted egg ham a cheese sandwich for breakfast instead of the greek yogurt though which bumps up the calories a bit, but it's my treat for making it through the work week.

>wake up
>1,250kcals downed
>going back to sleep
i hope i can get back on track soon™

>>77042588
croissant and cafe latte no sugar

>>77041831
I got to 5’5 and 200 lbs in middle school. Because of childhood obesity I also hit puberty abnormally early amongst other things. In my family’s eyes my body looked normal and they were scared of telling me no to food. People were so creepy towards me because my body resembled a fully grown woman at 11. I don’t miss being a kid.

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>>77042588
Pic rel is my maintenance breakfast. Some easy substitutions for weight loss are replacing the peanut butter for PB2 and the full-cream yoghurt for light yoghurt. The berries are frozen, I use stevia as a sweetener and I obviously add water, though people always ask.

>>77042588
I had black coffee with 5 packets of Splenda and a David's protein bar in the peanut butter flavor. The bar itself wasn’t bad but it was way too expensive, 6 bucks for one bar should be illegal.

Is a "big frame" legit or fat cope?

Some weeks my weight doesn't move but clothes are looser, my thighs look smaller or my face looks thinner.
What's going on?

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How do you people do it, I'm so fucking hungry

>>77042753
that makes no senes, u either did lose weight or ur imagining things

>>77042756
I like feeling hungry, just means my body is going to start devouring that fat it stored away. After awhile I stop feeling hungry though. Your stomach shrinks and gets more accustomed to your diet.

>>77042756
I swear you niggas just eat whatever the fuck you like on a "diet"

>>77042687
Disgusting slave food for a barnyard animal

>>77042745
You can be wide as fuck but still lean
Your frame doesn't make your gut bigger so it's fat cope

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today was bad day

>>77042756
huh, i've been surprisingly satiated at a deficit with a similar diet less the wine and with fewer carbs

>>77042756
Based and Italian pilled

Also we can clearly see you're already shredded in your pfp, so why are you itt?

>>77042787
that's his boyfriend

>>77042756
>bread and pasta
Less of that if you wanna feel satiety m8
Or just deal with it
t. Greasy wop who loves pasta but has control to not gorge on it

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>>77042756
what app is that?

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Been craving banana flavored stuff lately. Is this a good deal or no?

>>77042811
Man jut eat a banana

>>77042818
But this is like a shelf-stable banana

>>77042811
Never had that but I'm liking this premier protein bananas and cream stuff I bought

>>77042833
And it's a bunch of bullshit
Just eat a banana

>>77042756
More veggies, less carbs

>>77042767
And yet you're obese, while I run half-marathons and deadlift 4pl8. Do you think that maybe your diet is the problem, not mine?

I would be /fat/ has a lower BMI than 4chan as an average because /fat/fucks know there's a problem and are working on it

>>77042903
>>77042903
>>77042903
>>77042903