Who is /fat/ for?
For adipose anons 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-Navy
3. 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.php
5. 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. Not lifting results in the body eating away muscle AND fat.
Drink more water.
Read the /fit/ sticky: https://liamrosen.com/fitness.html

>DON'T
Eat 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/faq

Previous thread: >>76111445

>go on the internet
>everyone is into lifting and looksmaxxing and gen z is getting aesthetic bro whoa look muscle mummy hard bass remix phonk motivation
>go outside
>literally everyone is FAT as FUCK

>used by student athletes and dads with shot knees alike
>still the easiest and most effective weight training program

I opened the refrigerator and I just craved C-vitamin a lot. Plumtomatos just looked so damn tasty, I could drown myself in lemon juice, and I looked at the orange juice, knowing if I took a few clunks, it would taste incredible. But I also knew I needed fiber and drinking orange juice wouldn't quite satiate me. I thought about things to do with the plum tomato that looked so fucking tasty, and I thought about how good it would be together with onion and salt so I thought I'd make a bruscetta style sandwich, imagining how amazing it'd taste and make me feel. So far, I'm having a craving and I'm about to scratch the itch perfectly, this is not the issue.

I'm not malnourished or anything btw. I have a craving for C-vitamin and salt lately but I constantly satiate it. Sometimes I just have 1/8th of a teaspoon of raw salt just to fix that itch.

So I make the bruscetta:
>Two toasted breads
>Finely chopped plum tomato, onion, bell pepper and cucumber, added salt and lemon juice, let marinade for 5 minutes to draw water out and then eat with bread

10 minutes later, I feel like I had just had a session in the gym. Currently, 35 minutes later, I am in bed, feeling fucking exhausted and tired, and I can just pass out like you can after laying in bed post shower following a long cardio session. I am fucking fatigued, all from eating a fucking bruscetta. I didn't even go to the gym. I had the sandwich, laid in bed, and now I feel so fucking relaxed I can't describe it. I feel exactly like you do after having had a long cardio session earlier in the day, and all I've done is eat a fucking sandwich?

Can someone tell me what the hell I just did? I've never felt this way from satiating a vitamin-C craving before. I maximized it this time with lemon juice, tomato, bell pepper, salt. An electrolyte bomb. But why do I feel so fucking relaxed now? Is this normal? I'm yawning a lot too right now. Literally body is beyond relaxing. I'm going to sleep like a prince tonight, I think.

Is flat or dumbell bench better?

Can I replace this machine with something else for a home-workout to warm up?

Routine is too long so here it is pasted in a bin:
https://pastebin.com/WfM18pdH
What is she in for? How will it transform her?
She said she almost threw up on the first day.

>programming advice?
post s/b/d@bw+height

>king of plg edition

>The official pastebin (includes books and videos on various things like recovery, stretching, programs, band usage, etc)
https://pastebin.com/V84Y0J9Y

>High Scores
https://pastebin.com/tMdLwJjZ

Previous:>>76101716

The lipo didnt work