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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

>be 360lb retard >lose down to 180, still retarded, join military for a while >continue being retarded, gain weight >come home, continue gaining to ~320 during covid >down to 220 >life happens, continue to be retarded, Uncle Sam eventually decides to pay me a stipend to fuck off from society and sit at home all day >k cool I guess >back up to 300 >starting to feel like I can't breath when I'm sitting around being a loser >not sure if its smoking or my heart or my kidney >also have massive gout attacks this whole time, starting from when I joined military, didn't realize what it was for 10+ years, just thought constant pain and occasional foot/back/elbow swelling was God punishing me because I fucking deserve it, only got medicine to lower uric acid this past august >am still a kissless handholdless virgin who wasted all his reproduction time on trying to be healthy and/or not end up a wageslavie >not wage slavie at least, but still in cagie >feel too old to start again at [spoiler]32[/spoiler] If any of you other fat fuckers had some hopium on reserve you'd care to share, I'm here to read it.

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