𓁟 host1.bitchan.one

𓀐 @yPyBVWHR: >Who is /fat/ for? For ramen ravagers 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

How do you former fatties get over the mental block of bulking? >Spend years fighting against your own ravenous appetite, denying yourself food, counting every calorie, and basically having to fight your own body every single day just to stop being an obese fuck >Finally manage to lose the weight after God knows how much effort and self-denial >Still don't even look particularly good, just halfway decent with that weirdly soft, bulbous look >Apparently you need to bulk to look decent WHAT? You're telling me that after spending years teaching myself to eat LESS, fighting the urge to eat more at every opportunity, and living in constant fear of putting the weight back on, I'm now supposed to deliberately reverse course? Eat MORE? On PURPOSE? Watch the number on the scale that I've spent years desperately trying to bring down start climbing again? And somehow trust that this time it'll magically make me look better instead of turning me back into the fat fuck I spent half my life trying to escape? I understand the logic of building muscle intellectually, but emotionally it feels like being told to walk straight back into a burning building I barely managed to crawl out of. I just can't get into it. Even the thought of deliberately gaining weight makes my stomach turn. How do you get past this?

⧖expiring ~25d0/1 kept5d ago

𓀐 @ev4i4uzy

⏱ 6d 👍 0

⬆ upvote 0