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𓀐 @oQZRMqqk: >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

For the gym a basic t-shirt and shorts that go to just above the knee, that's literally all you need. No stupid basketball shorts that cover half your calves, no jeans. In fact fuck jeans, they suck ass for everything, I don't even own them anymore, most gyms ban them, denim is the devil. For running, you want polyester/spandex compression underwear/shorts that go down most of your thighs. You wear them as your base layer and pull them WAY up into your junk so all of the fabric is in contact with your skin, nothing bouncing around. These prevent chafing. On top of them you want a pair of regular running shorts with a 3" inseam, or you can go 5" if you're a bitch. Any kind of thin light small inseam shorts would work, you don't want heavy basketball shorts swinging around, it's fine to have some of the compression underwear showing. For cold running the exact same compression underwear (or leggings if you want) with running pants or track pants on top. Lightweight, synthetic, loose pants. You don't want heavy clothing since you will warm up quick, no cotton that absorbs sweat. Honestly shorts would probably work for you anyway since it just doesn't fucking matter in the south. Any lightweight comfortable loose shirt/sweater/windbreaker is fine. I run in shorts and shirtless down to 40F, maybe I start with a sweater and take it off and wrap around my waist after like 10 minutes.

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