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Who is /fat/ for?
For eating enthusiasts 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: >>76094621

~REMINDER: LIFT YOU LAZY LARDS!~

Who is /fat/ for?
For lifting lard lads 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: >>76100024

previous >>76069739

I lift because I want to rape Lauren Faust

It's the start of the week again, take a deep breath in, hold it and exhale

Were you thinking of giving up today? No you weren't. You made it through last week, you'll make it through this one as well

What are your goals for this week? What do you plan to achieve? List it all down.

Take a deep breath, hold it and exhale, move at your own pace

We're ALL gonna make it

The motivation thread is open

Last week’s thread >>76046772

its all about the core. Its the ultimate flex in high sugar society. Nothing mogs normies harder than a tight body. That goes for men and for women. Nothing produces more jealousy and more hate than seeing someone who managed to stay away from sugar and had selfrespect and dedication their entire life.

Wait, so let me get this straight. You ACTUALLY BELIEVE women are more attracted to roided bulked bodies, and not a simple lean physique with abs and slightly prominent biceps?

Lmao kek

Every time I see a chubby guy or girl running down the street, I want to grab them and scream, 'Stop! You want to get lean? Yeah? Why the fuck are you running, then? Your body is neither prepared for nor needed that. You're wasting your time. You're hurting yourself'. But I don't, so if you're one of those fatsoes, here is your black pill.

Cardio is not supposed to burn your fat. Cardio trains your cardiovascular system, hence its name. There's no workout in the world that would allow you to burn as many calories as an actual calorie deficit. Ever. Not happening. The only thing you should be concerned about from now on is your diet. Not a cardio. Diet. There's no natural way around. Deal with it.

>But I'm too busy...
>But it tastes so...
>But life is too...

No one gives a shit.

>But isn't cardio gonna help...

First of all, you're most likely in no position to challenge your heart, vessels and joints. Not there yet. Sure, any physical activity burns calories, but you shouldn't be deluding yourself into believing that the more you sweat or the faster you move, the leaner you get. That's not how it works. And second, if anything, you should be focusing on strength workouts, not cardio. Counterintuitive, I know.

>But that blogger...

No one wants you to get lean. Not your friends, not your spouse, and definitely not some retard with a blog you don't know personally. They want you to stay where you are and help them to feel better about themselves. All those 'start doing this to burn fat' workouts? Forget about it. Someone judges you because you refuse to eat or drink something? Not your problem. Your close one criticizes you because they care? Doesn't matter. It's just you, your diet, and the pressure of the society.

Hottest male fitness influences? For me it's Alex Eubank. He makes me giggly like no other man can.