/fat/

/fat/
>Who is /fat/ for?
For /fat/fucks who want to better themselves through meaningful hard-work, strategy, and dedication

>This is not QTDDTOT, ask questions about fat loss but
use that thread for general questions

>Calculate your Body Fat Percentage
fitness.bizcalcs.com/Calculator.asp?Calc=Body-Fat-Navy (Gonna need waist/neck measurements)

>Calculate your TDEE (Total Daily Energy Expenditure)
sailrabbit.com/bmr/ (complex)
fitnessfrog.com/calculators/tdee-calculator.html (simple)

>Plan your weight loss week by week
losertown.org/eats/cal.php

>Track your calories and macros with MyFitnessPal, works best on smartphones
myfitnesspal.com

Previous thread:

Brehs who lift
what's your program and is it working for you in terms of gains and weight loss

Back & Bis
Chest & Shoulders
Abs & Traps

Go 6 times a week. Fuck around, you're using it to gain a little muscle while you lose weight.

I started lifting after i lost 60lbs or so. I just couldn't bring myself to be seen. Don't male this mistake!!

I discovered i like lifting:
Fills up the time i would otherwise spend doubting myself and masturbating.
You get to lose that extra bit of calories every day.
If you eat your protons you will not just lose the fat to go into skeletor mode.
Get to be outside more and gives a small sense of accomplishment every time i do it.
Seeing noob gains even though I still have some fat to lose.

I started the meme 12wk plan from buff dudes on yt because they show all the lifts in the vid. Stayed on weeks 1-3 for 6 weeks, it's been 2 weeks of 2-6. It's mostly well rounded but i would change some lower body for upper since if you're a fellow fatass your leg muscles are probably more developed.

I'll post again since it was after bump limit.

I'm 6'2 and 196.
Started loosing when i was 264 early march using intermittent fasting. Everyone can do it lads. When i was on top of it i could do 4 lbs a week.
Also ate pizza like every weekend with my neet flatmate but counted calories.

Can't post body for a few hours, omw home.
Been lifting for around 2 mo at 4-5 days a week.
Should i maintain or lose some more?
I think I'm around 20% but i have a bit of body dysphoria since I've been overweight my whole life.

So you guys aren't doing strength training? cause i've been doing ss for a while :(

I'm doing strength. That's the 12w, loomed at ss but i wanted to be able to go as many times a week as possible. Looking to switch to a 6day push pull that hits every muscle twice a week.
If i do it i might as well do it as best as i can

ss is garbage. it's all lower body i think it's better to do a split.

but which split for beginners?

Trying not to snack. I'm pretty hungry tho..