What mode is this?

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 >> 76376026

Roidtrannies are building their physique at the expense of their health. They don’t know how to train properly, because their muscles will grow even if they sit at home all day, 24/7. They’re undesirable to 99% of people who aren’t also roidtrannies. I wake up every day smiling, knowing my body is built to improve both my mind and my health. If I ever lose my gains, I’ll get them back in no time without any downsides to my health and with plenty of benefits. I couldn’t imagine going bald, becoming infertile, or even finding myself attracted to trannies unironically let alone drastically compromising my health just to skip the hard work and get a short‑lived reward. Those “gains” vanish the moment you stop sticking a needle in your ass every morning. Roidtrannies need to be shamed every single day. Rotrannie Colefag, Arnold schtranny, Miketrannie, etc. Those faggots must be seen for what they are: losers and absolute failures as men and as human beings. Natural bodybuilding is the only real bodybuilding. Eugen Sandow would be ashamed of all these faggots.

>Who is /fat/ for?
For the portly pandas 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: >>76404049

I have been going to the gym for almost a year now and one interesting things I have noticed is that the weekend is much less crowded than weekdays, never have to wait for equipment and I live in a big city.

But how does that make sense? Like in theory people are much more busy during weekdays so shouldn't gyms be more crowded during weekends when people have free time?

I go to a chain called McFit if you heard about it.

Share your esoteric and obscure fitness/health secrets

Have you done your duty to learn about the feedist community anon?

Can tattoos be based if you're fit? If you're some trad /pol/ faggot stay out of this thread.

> tfw farting in the shart rack

How does a female aquire a butt like this?