I'm a fat fuck bros. How do I lose some fat

6'0" 255lbs, never worked out a day in my life. I dont mind keeping the dad bod aesthetic but I want to lose the gut and tone a bit. Especially lose the fupa fat so my dick looks bigger

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  1. 1 year ago
    Anonymous

    Stop eating goyslop, stop drinking alcohol and soda and learn how to cook. Start lifting and maybe look into fasting

    • 1 year ago
      Anonymous

      ive cut soda completely, extremely rarely drink, and i already cook my own meals. i meal prep baked oatmeal with protein powder right now but thats it for the meal prep

      • 1 year ago
        Anonymous

        Weight is basically 98% your diet. If you aren’t losing weight after cutting out soda you are eating too much food.

        • 1 year ago
          Anonymous

          i lost some but its plateau'd so youre probably right. what are some good ingredients that are filling and low cal?

          • 1 year ago
            Anonymous

            When you’re cutting your calorie consumption, you are going to feel hungry. It is a natural, instinctual reaction to deprivation. You just need to deal with it as part of the process, but it’s not forever. Eventually your body will adjust to the new norm. That said, the food that is always talked about is best, oats, eggs, meats, less processed, etc. Get in the habit of counting calories, HONESTLY.

        • 1 year ago
          Anonymous

          Dieting, while very important, doesn't make or break it imo. I ate whatever I wanted, had weekly dominos(2 topping pan pizza + wings), barely kept track of my calories(let alone macros), and managed to go from 131kg(290 pounds I think?) to 103kg in a year. All you gotta do is fricking walk and then walk some more. Don't do anything that puts too much pressure on your joints as you're a fat frick. Do over 15k steps at least 5 days a week and make sure to eat at a surplus for 2 days as well(2 days over, 5 days under).
          T. 6 feet 99kg this morning

          • 1 year ago
            Anonymous

            Oh year I forgot. Also so 18-6 intermittent fasting shit was straight gas for suppressing my appetite

  2. 1 year ago
    Anonymous

    love to see apu munching

    • 1 year ago
      Anonymous

      Same. Always on the lookout for new pics of apu getting his grub on.

  3. 1 year ago
    Anonymous

    >How do I lose some fat
    Sigh. Eat right, exercise. You already know this, but for some reason you think someone's going to give you a magic wand or something.

  4. 1 year ago
    Anonymous

    Go to the gym, start light. Do like a 30 minute session on the elliptical, and some light weights. DO NOT OVERDO IT! Set a schedule of every other day, like Monday Wednesday Friday, or Sunday Tuesday Thursday. Keep at it.
    When your workout starts to seem easy, increase the difficulty or the weight.
    You're in it for the long haul.

    Also, be polite to the THOTs. Don't state, just enough side glances to increase your T.

  5. 1 year ago
    Anonymous

    It's mostly diet for fat loss. It's only when you're shaving off those last 10-15 pounds of stubborn fat that the other stuff comes into play most of the time. I saw itt that you've already cut out easy stuff like soda and you don't really drink, so at this point you should track your calories. I like FatSecret and LoseIt the most personally. MyFitnessPal is shitty and overhyped but they pay Google the most in advertisement money so it's the first one that you get introduced to normally.
    You'll notice really quickly when you stop eating junk that you can eat a small mountain of food each day and you still won't be eating much. Meat, eggs, potatoes, fruit, and veg are good staples and you can add other stuff as long as your calories are in check. Check your calorie needs with this calculator
    https://tdeecalculator.net/
    It'll give you a good estimation of what you need in a day. Could be more or less. The scale will let you know over the next few months.
    Take that number it gives you and subtract 500 from it for every pound of fat you want gone per week. You can aim up to 1% of your body weight lost per week with no real issues but the closer you get to that the harder it feels. I'll reply with a copypasta I made of a beginner lifting program and some basic advice since you said you want a little more muscle. It's only 3 days per week and you can knock it out in like an hour

    • 1 year ago
      Anonymous

      https://i.imgur.com/Gwxw1Eu.jpg

      6'0" 255lbs, never worked out a day in my life. I dont mind keeping the dad bod aesthetic but I want to lose the gut and tone a bit. Especially lose the fupa fat so my dick looks bigger

      If you want to add things like calves, neck, or abs then it's easy to just tack it on at the end of the day after the rest of the program
      >Day 1
      Deadlift 4x3-6

      Seated Dumbbell OHP 4x8-12

      Dumbbell Row 4x8-12

      Pushups 3xFailure

      GIANTSET x3
      Curl of Choice 8-12
      Incline Skull Crusher 8-12
      Rear Delt Raises 10-15

      >Day 2
      Squats 4x6-10

      Dumbbell Bench Press (slightly higher incline than flat) 4x8-12

      Chinups 3xFailure (assisted if needed, then it's 6-10 reps per set)

      GIANTSET x3
      Cable Lateral Raises 10-15
      Curl of Choice 8-12
      Cable Pushdown (single arm with the rope recommended) 8-12
      Face Pulls 10-15

      >Day 3
      Bench Press 4x6-10

      Leg Press 4x8-12

      Cable Row 3x10-15

      GIANTSET x3
      Dumbbell Lateral Raises 10-15
      Curl of Choice 8-12
      One Arm Dumbbell Overhead Extension 10-15
      Skiers 15-20
      >tips
      Do this program 3 days per week with at least 1 rest day in between each. Mon-Wed-Fri is good. Lift until you hit failure or stop right before it. Don't be a pussy. Yes it'll be uncomfortable in the moment but that's expected. Use good form. No exceptions. Don't ego lift. If something is making your joints uncomfortable at any point adjust your form or pick a different lift. Train the muscles, not the joints. Add more weight when your first set hits the top of the rep range and the rest of your sets are within the rep range. More weight at lower reps builds more strength, higher reps (up to around 20) with lighter weight to failure builds more muscle. Eat plenty of protein, don't cut your fat to basically nothing, don't do meme diets and routines, don't do too many drugs, try not to stress too much, and get in your 8 hours every night if you can manage it. What I've written here is 99% of getting gains and not getting injured.

      • 1 year ago
        Anonymous

        That's nice bro, but if he's never exercised before, he ain't gonna remember all that, and it'd kill him anyways.

        Op needs to keep it simple. Use the machines, like say the pulldown bar and the overhead press. No more than three or four to start out. It's okay to feel slightly sore the next day, but you don't want to feel so bad you don't go back. (which is what most people do.)

  6. 1 year ago
    Anonymous

    Fasting.

    • 1 year ago
      Anonymous

      seconding this. And not that gay '8 hour eating window' crap. Fast your fricking balls off until you are not fat anymore. Go a few weeks/months without food. You have like 80 lbs to lose fatty. Assuming you don't have muscle, which you likely don't since you've never worked out

  7. 1 year ago
    Anonymous

    Count all calories and eat 1600 a day. Lift 3-4 times a week on a bodybuilding program. Cardio is useless.

    • 1 year ago
      Anonymous

      >1600 a day
      For a large male this is too little even if you sat around all day and did nothing. His BMR is almost assuredly closer to 2100-2300

      >lift 3-4 times a week on a bodybuilding program
      Sure, resistance training is necessary

      >cardio is useless
      Wrong. It’s good for your heart, necessary for everyone who is wants to be healthy, and burns more calories in the day.

      • 1 year ago
        Anonymous

        >this is too little calories bro, just eat more and then sweat your ass out completely depleting your energy doing one hour of cardio instead, so you have none to lift

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