Who is /fat/ for?
For the ubiquitously unhealthy 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) or LoseIt (great for both).

>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'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: >>75835056

he doesnt have a gym gf that he works with besides his regular gf
what's your excuse?

HTT edition

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

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

>DOTS offenders list
https://pastebin.com/tMdLwJjZ

Previous Thread:>>75831462

Did you run today? Are you going to? If not, why not?

Inspirational thread to get /fit/

>"Dude creatine is perfectly sa-"

I have a theory that testosterone is actually much more psychologically influenced than we think, and its impossible to have it naturaly high simply due to the conteporary enviroment. What you eat, if you touch your penis looking at at a screen, simply is irrelevant to actual day to day and major decisions and their subsequent mental effects.

Today you have to subordinate yourself to a grand system that a high t man would never accept. You are born and since your childhood your life molded you to submission. In school we have to sit down and accept our roles and submit to the teacher(which is probably a woman), getting bullied by a higher t kid as well while never standing up for yourself. This destroys you. In work you have to accept orders, get shouted and submit to people you could literally kill, the economy is dominated by old jews that cant even walk right and small puny women.

Do not take this wrong, this is not an appraisal of old tribal ways and "modern society bad", but a simple attempt at an insight from an ignorant man that relies more on mysticism than actual science. But here is an attempt of theory formulation.

I'm almost 27. I've been skinny my whole life which was connected with my anemia during HS. Now after years of struggling with eating disorder I kinda went back to normal weight and plan to do something good with my body but IDK if I have potential. My goal bod is literally De Niro in Taxi Driver. Something fit but still slim.

never made one of these but i kekked at this link and thought you all should see it

https://www.tlc.com/shows/my-600-lb-life/photo-galleries/my-600-lb-life-before-and-after-photos