/fitness
+⧖>Who is /fat/ for? For milk mainliners 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
>Who is /fat/ for? For milk mainliners 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⧉+⧖Damn so one vacation can really set you back 2 months or longer that sucks
Damn so one vacation can really set you back 2 months or longer that sucks+⧖maybe dont pig out for 2 weeks straight? like no shit you are going to gain weight when you drop all your exercise and eat 24 hours a day 6000 kcal is a fuckton of food
maybe dont pig out for 2 weeks straight? like no shit you are going to gain weight when you drop all your exercise and eat 24 hours a day 6000 kcal is a fuckton of food+⧖I’m doing ok, realistically my TDEE is closer to 3500 with all the fuckton of walking I’m doing and I’m not actually eating 6000 this trip it’s just the potential that’s scary >6000 is a fuckton of food For a lot of people on this thread probably not, that’s why we’re here in the first place. 1 pizza alone can be 3000 let alone sides drinks and sweet stuff, and I’ve had former fat days where I’ve had that for dinner plus junk food for lunch. Plus on a trip there’s so much local food to try, plus all the snacks you can get from markets, and if you’re travelling with the boys you can easily get 2k just in alcohol alone each night if you’re getting sugary cocktails
I’m doing ok, realistically my TDEE is closer to 3500 with all the fuckton of walking I’m doing and I’m not actually eating 6000 this trip it’s just the potential that’s scary >6000 is a fuckton of food For a lot of people on this thread probably not, that’s why we’re here in the first place. 1 pizza alone can be 3000 let alone sides drinks and sweet stuff, and I’ve had former fat days where I’ve had that for dinner plus junk food for lunch. Plus on a trip there’s so much local food to try, plus all the snacks you can get from markets, and if you’re travelling with the boys you can easily get 2k just in alcohol alone each night if you’re getting sugary cocktailsNigger 30k steps a day at 260 lbs you’re delusional if you don’t think it’s that high, some people cut on 3000 calories a day Did you actually read my post when I said I’m not doing that it’s just a hypothetical? You’re right only pussies have under 4k
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/fitness
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