THIS LINK COVERS THE FOLLOWING TOPICS:

- Proven, effective exercise routines
- Diet
- How to lose weight
- How to gain weight
- Supplements

CLICK AND READ THIS BEFORE STARTING A THREAD ABOUT THESE TOPICS
<img src="//static.4chan.org/image/temp/dinosaur.gif">;

Supplemental reading: Harsh's /fit/ Wiki

>Who is /fat/ for?
For fat fatties who have accepted the need to achieve 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 http://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) or LoseIt (great for both).

>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. 1g per lb 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 burn fat much quicker. No lifting results in the body burning away muscle AND fat.
Drink more water.
Read the /fit/ sticky http://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.
Be a retard.

>Other resources:
Loose skin, gyno & stretch marks: https://weight-loss-side-effects.netlify.app/
Reddit wiki: https://www.reddit.com/r/loseit/wiki/faq
Previous thread >>63916886

>look up recommended amount of egg consumption
>it's 1-2 eggs per week
>eat 4 eggs per day
How soon will I die, /fit/?

the idea that some men don't practice fighting sports is so bizarre to me. like you don't know how to fight? have you no self respect?

Are the tattoo's the problem? Or/and what else?

Been toe maxing for a few months. My toes were bad from my Steel toe boots, runners etc. My pinkies were jammed underneath the next toe over and basically walked on, while the rest were all jammed against the big toe. All your toes should point to the ankle btw. Slip these on before the gym and leave them on for 3 or 4 hrs, 5 days a week. My toes are 80 percent straighter so far. My feet and ankles feel much more stable when lifting. Its a painfull process but it gets less painfull as they straighten out.

I over-trained my legs, I no longer fit in any of my pants other than sweat pants and gym shorts.

it's insane how 6ft1 is not even tall this days
I don't even think height is that important but fuck, you just look like a normal guy with that height

Post varbie waifus.
No poofters, no coomers, no kikes.

Thoughts?