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/fat/ CICO Edition

No.60819253 View ViewReplyOriginalReport
>Who is /fat/ for?
For fancy tubsters who want to better themselves through meaningful hard-work, strategy, and dedication.
This is not QTDDTOT, stick to questions on fat loss

>What do I do first?
1. Read the /fit/ sticky
http://liamrosen.com/fitness.html
2. Calculate your Body Fat Percentage
http://fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy
3. Calculate your TDEE
https://www.sailrabbit.com/bmr/
Remember to use bodyfat% and use Katch-McArdle Formula with sedentary settings or you will inevitably get a way too high TDEE.
4. Plan your weight loss week by week
https://www.losertown.org/eats/cal.php
5. Track your calories and macros with MyFitnessPal or Cronometer.
Don't listen to memes, either of these are fine based on what you need
https://www.myfitnesspal.com(betterfor packaged food)
https://www.cronometer.com(better for generic food/tracking micronutrients)

>Now what do I do?
Count calories, all of them.
Calculate your TDEE at sedentary
Eat about 500 less calories than your TDEE
Buy scales, be accurate in your measurements
Learn how to cook. Try to stick to lean protein and green vegetables.
Eat a lot of protein. 1g per lb of goal body weight.
Do cardio. Even if its just walking, cardio will improve your health which is sorely needed. There is no such thing as a healthy fat heart, but you can off set the risks.
Lift weights. This will keep and gain muscle mass and burn fat much quicker. No lifting results in the body burning away muscle AND fat. You don't want this.
Drink more water
Post your height and weight 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.
Freak out over a weight loss stall. Plateaus can last up to three weeks.
"Reward" yourself. Cheat days cheat only yourself.
Be a retard.

Formely >>60799413