Is it still salvageable?

I'm in my early 30s, just weighed in at 397lbs.

I've been following the sticky and ramping it up daily. I just need to know I'm not completely fricked IST. Is there hope to crawl back from this level of fat? Motivation and a routine are the hardest parts but if I know it's not too fricked for words I'll keep improving.

My joints are mostly fine, I don't have diabetes or thyroid issues. I am uping my protein intake quite a lot.

I'm doing a deficit between 500 and 1000 depending on the day, I'll admit sometimes when I know it's gonna be bad food later in the day I'll eat like frick all before that.

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  1. 3 weeks ago
    Anonymous

    It is anon, I believe in you.

  2. 3 weeks ago
    Anonymous

    If you're patient with yourself, its absolutely salvageable. It took a long time to put it on, its gonna take a long time to take it off

    • 3 weeks ago
      Anonymous

      It's just so hard to get a really deep groove going, that's the thing that scares the shit out of me.

      Cutting out fast food and sugary coffee in the morning was a huge thing but I feel like if I slip up one fricking time I'll be back at square one. I know that's not true but it's the mental part of all this that is fricking me up. I should consider seeing a shrink or something.

      It is anon, I believe in you.

      thanks Anon, love you man

      • 3 weeks ago
        Anonymous

        NTA. If you do slip up once, carry on like nothing happened. If you stick to your goals then you'll be okay. In the long term, one slip up means nothing. It's continual slip ups that come together to frick up your efforts. If you really feel like it would set you back, then adding some extra cardio or eating a little less that week is a good strategy to ease your worries
        t. formerly 350lb at 5'11", now 190lb

      • 2 weeks ago
        Anonymous

        It’s a mental game all the way. You will learn along the way from mistakes. It feels amazing to be much leaner than before
        The biggest challenge is to overcome the root cause why you got fat which is likely a coping mechanism (you eat when you happy/sad/socialize) plus current food is designed to be irresistible. It’s absolutely salvageable though

        • 2 weeks ago
          Anonymous

          bump

    • 2 weeks ago
      Anonymous

      > It took a long time to put it on, its gonna take a long time to take it off
      bullshit. He can get that off in a year with fasting, Angus Barbieri style

      • 2 weeks ago
        Anonymous

        Angus died age 51
        I literally visited his grave in tayport

        • 2 weeks ago
          Anonymous

          >Angus died age 51
          20 years later with stomach bleeding as the cause. Fasting didn't cause that and wouldn't correlate in any way with being the cause of stomach bleeding 20 years later. More likely reason would be a poor diet either while he was a fat ass or afterward, which ate his stomach lining up and gave him chronic ulcers.

          If you fast improperly, you may die.
          Angus Barbieri consumed water, vitamins, and some yeast for amino acids.
          https://en.wikipedia.org/wiki/Angus_Barbieri's_fast
          > For 382 days ending on 30 June 1966, he consumed only vitamins, electrolytes, an unspecified amount of yeast (a source of all essential amino acids) and zero-calorie beverages such as tea, coffee, and sparkling water, although he occasionally consumed small amounts of milk and/or sugar with the beverages, especially during the final weeks of the fast.
          Also, your body will cannibalize your muscles to feed itself as well, so maybe some rehabilitatory exercise will be needed afterwards.

          >If you fast improperly, you may die
          yes. Drink the electrolytes. Vitamin supplementation is optional. You'll pull the vitamins from your fat and the cells you break down to use as fuel. Snake juice is 100% necessary. You'll die without it.
          >Also, your body will cannibalize your muscles to feed itself as well
          Depends on the length of the fast and activity levels while fasting. No need to eat anything during a fast to preserve muscle, as the fast itself creates the hormonal environment necessary to preserve muscle. Up to 10 days has been proven by Buchinger Wilhelmi to result in 0% SKELETAL muscle loss. None at all. Early proteolysis occurs in the first 4 days. It's lean tissue from internal organs which regrow when you begin eating again. Smooth muscle and organ protein. Need to do at least 30 minutes of light activity to stimulate enough to hold ontouacle during a fast.

          Optimal weight loss with fasting is to go from no less than 4 and no more than 10 days at a time fasting followed by 5 to 10 days of refeeding at basal metabolic rate with maybe 1 day at a higher than basal rate.

          This is why I have been banging on about the importance of sparing muscle whilst losing fat.

          PSMF (protein sparing modified fasting) is better

          Most importantly is the less fat you have on your body, the less you can liberate for energy each day, so you must slow your rate of fat loss as you lose fat.

          >so you must slow your rate of fat loss as you lose fat.
          Accurate. Can't be as aggressive with fasting the leaner you get. Fatasses can go a very long time without losing any muscle at all. Leaner people may need to do something closer to an intermittent fasting type of approach, even doing something as light as a 20 hour fast with a 4 hour window or something like that. I did one and had no obvious signs of atrophy until I dropped below 210 as a 6 feet tall male. Lost 70 lbs by that point. Shoulda stopped there but didnt

          • 2 weeks ago
            Anonymous

            Angus may have been an alcoholic later in his life.
            I cannot remember where I heard that

        • 2 weeks ago
          Anonymous

          average life expectancy for someone born when he was born was high 50s or like 60 IIRC, probably smoked a lot too

      • 2 weeks ago
        Anonymous

        If you fast improperly, you may die.
        Angus Barbieri consumed water, vitamins, and some yeast for amino acids.
        https://en.wikipedia.org/wiki/Angus_Barbieri's_fast
        > For 382 days ending on 30 June 1966, he consumed only vitamins, electrolytes, an unspecified amount of yeast (a source of all essential amino acids) and zero-calorie beverages such as tea, coffee, and sparkling water, although he occasionally consumed small amounts of milk and/or sugar with the beverages, especially during the final weeks of the fast.
        Also, your body will cannibalize your muscles to feed itself as well, so maybe some rehabilitatory exercise will be needed afterwards.

        • 2 weeks ago
          Anonymous

          This is why I have been banging on about the importance of sparing muscle whilst losing fat.

          PSMF (protein sparing modified fasting) is better

          Most importantly is the less fat you have on your body, the less you can liberate for energy each day, so you must slow your rate of fat loss as you lose fat.

          • 2 weeks ago
            Anonymous

            OP here, so the idea if I'm reading this right is that as you lose fat its harder for your body to use fat stores for energy? Is that right?

            This is all probably beyond where I am just was interested in what you guys are talking about.

            • 2 weeks ago
              Anonymous

              I cannot remember the exact number, but for sake of an example;

              every pound of fat can liberate X units of energy per day

              So as you lose pounds of fat, you can liberate less energy from the stores as whilst the rate of energy liberation is the same, you have less fat from which energy comes.

              the implication of this is that if you go above the energy defecit your body is capable of managing from its fat stores, you will eat into your muscle tissue etc for chemical energy.

              • 2 weeks ago
                Anonymous

                That's interesting and a solid argument to work on muscles during massive weight loss. The other argument being that like exercise is good for you period lol

              • 2 weeks ago
                Anonymous

                well, exercise is a more powerful preserver of muscle tissue than protein/kcal intake but both are VERY important

  3. 3 weeks ago
    Anonymous

    You're literally using your body correctly and giving it the nutrition it needs. It is only possible to be less fricked. In that same vein, think about it: what is the alternative to unfricking your body? "I guess it's too late, that's why I have to eat another pizza by myself, feel bloated, and not move." That's moronic. You always have the choice to do the right thing and put in the extra effort. All this shit about millimeters of bone and the nature of humanity betray Zyzz saying that you're a fricking sick c**t if you want to be. You have one life, it's worth a shot to strive for what you want. The secret is, the people talking about bullying others or the partners that will never be don't matter

    • 3 weeks ago
      Anonymous

      I guess you're right. I love life and my weight aside I love my life, I'm just at a point where I have to actively not accidentally kill myself.

      NTA. If you do slip up once, carry on like nothing happened. If you stick to your goals then you'll be okay. In the long term, one slip up means nothing. It's continual slip ups that come together to frick up your efforts. If you really feel like it would set you back, then adding some extra cardio or eating a little less that week is a good strategy to ease your worries
      t. formerly 350lb at 5'11", now 190lb

      I know that that's right and I try to tell myself that, it's just a struggle, but what isn't in life I guess is what I should be telling myself more often.

  4. 3 weeks ago
    Anonymous

    Best time to plant a tree was 7 years ago, the second best time is right now! It's never toto late anon

  5. 3 weeks ago
    Anonymous

    If you stay disciplined, it'll only take time.

    As always, the best case scenario is to not be in that position in the first place. Even so, you'll be fine if you stay on it and don't give up.

    • 3 weeks ago
      Anonymous

      Discipline is a muscle I need to work out clearly. I'm pretty ass at it and that's what worries me so much.

      • 3 weeks ago
        Anonymous

        So if anyone has any advice there I'm desperate

        • 3 weeks ago
          Anonymous

          look into the snake diet on youtube. sounds like it would be a good fit for your situation. all the best.

          • 3 weeks ago
            Anonymous

            Going to just straight 0 food for like multiple days seems like it would require way too much will power for me anon.

            [...]
            by "it" I mean a calorie deficit. Going to the gym is nice too, but your absolute main goal should be to stay at a caloric deficit.

            https://i.imgur.com/6E8FIWP.jpeg

            I can't tell you if you'll be able to stick to it, but I can tell you that if you do stick to it, it is 100% salvageable

            I'm actively trying. I have my tdee, I've got plans for like breakfast and lunch which we're when I'd eat the most and that's going well. I'd be lying if I said I don't secretly want to eat a whole fricking pizza solo again though. it's only been a few weeks and I'm hoping that feeling lessens over time

      • 3 weeks ago
        Anonymous

        It's literally just staying at it day after day. You have a day where you don't want to do it and you force yourself to do it anyways. It takes time to build up that tolerance and skill. It's one of the most worthwhile things you can foster in your life

        • 3 weeks ago
          Anonymous

          I guess I need to just get into a routine and stick with it and set rules for myself and strive to keep them. I'm going to a gym for the first time in a long fime with a friend this week. I'm hoping that'll help me establish routine in my life

  6. 3 weeks ago
    Anonymous

    I can't tell you if you'll be able to stick to it, but I can tell you that if you do stick to it, it is 100% salvageable

    • 3 weeks ago
      Anonymous

      https://i.imgur.com/v4lCNhk.jpeg

      I'm in my early 30s, just weighed in at 397lbs.

      I've been following the sticky and ramping it up daily. I just need to know I'm not completely fricked IST. Is there hope to crawl back from this level of fat? Motivation and a routine are the hardest parts but if I know it's not too fricked for words I'll keep improving.

      My joints are mostly fine, I don't have diabetes or thyroid issues. I am uping my protein intake quite a lot.

      I'm doing a deficit between 500 and 1000 depending on the day, I'll admit sometimes when I know it's gonna be bad food later in the day I'll eat like frick all before that.

      by "it" I mean a calorie deficit. Going to the gym is nice too, but your absolute main goal should be to stay at a caloric deficit.

  7. 3 weeks ago
    Anonymous

    You can save yourself.
    You can make it.
    You can find love.
    You can get a high paying job.
    You can find community.
    You can have children.
    You can teach them to be better, even if only a little.
    Make it, make it, make it, make it, make it, make it.
    I will offer prayer to Jesus Christ our lord and savior that you find success and love.
    Do not give up!

    • 3 weeks ago
      Anonymous

      I appreciate you anon and thank you for praying for me. I'm lucky enough to at least have a great paying job that lets me work from home. It's made dieting a lot easier at least.

      • 3 weeks ago
        Anonymous

        I hope the best for you genuinely, i know its incredibly difficult but I think you are capable of it.

        • 3 weeks ago
          Anonymous

          I hope I am too anon. I've got a really good friend who's offering to help me and while I know they can't do it for me just having someone I can like talk to about it is going to make a world of difference.

          I know it seems insane to like act like this is all insanely hard but it really is and I'm afraid I won't be good enough, but I have to try.

          Yes but be aware you will 100% have excess skin and stretch marks, both which can be mitigated, not solved, by cosmetic surgery

          I'm first trying to not die by 40. When I lose weight I really want to try and build muscle tbqh. I'm prepped mentally for surgery if needed

          • 3 weeks ago
            Anonymous

            >I hope I am too anon. I've got a really good friend who's offering to help me and while I know they can't do it for me just having someone I can like talk to about it is going to make a world of difference.
            thats excellent, you are in a fantastic mindset.
            >I know it seems insane to like act like this is all insanely hard but it really is and I'm afraid I won't be good enough, but I have to try.
            anon its no small feat at all, why do you think everyone cheers when the obese turn it around?
            We all love to see it.

            Even if you are competition for other men, by being better you are also making them better. We are all one massive interlinked community so having more fatties turn it around is wonderful. You can do it, i know its hard, i know you dont think you are worth it and i know your brain's monologue is not entirely on your side yet.

            One day it will be and you will be so proud, so strong, and so happy. Chase the dream anon so that you can live.

            • 3 weeks ago
              Anonymous

              idk why it's raining inside my house anon but thank you.

              >if needed
              It will 100% be needed with your weight even with muscle gain. Once you hit the higher end of overweight to early stages of obese you should 100% expect some loose skin

              I'll be the happiest guy in the surgeon's office anon, trust me. My goal isn't to get b***hes it's to not die and not be so worried I'm dying all the time.

              • 3 weeks ago
                Anonymous

                You can do it anon. I'm 5'7 and last year I was around 215 and got tired of being fat. I'm at 180 right now. Even managed to snag myself an amazing and wonderful boyfriend who is here every step of the way with my weight loss. 20-30 more pounds and I'm perfect. Literally just get your portion control skills up and everything else will follow. Buy portion plates and eat 3 meals a day with small snacks inbetween and by snacks I mean fruits mostly

              • 3 weeks ago
                Anonymous

                LONDON

              • 3 weeks ago
                Anonymous

                Thanks anon! Also really impressive work yourself! I'm happy you're doing awesome and I can't wait to be at that level with you!

          • 3 weeks ago
            Anonymous

            >if needed
            It will 100% be needed with your weight even with muscle gain. Once you hit the higher end of overweight to early stages of obese you should 100% expect some loose skin

          • 2 weeks ago
            Anonymous

            Blah blah blah. Just stop eating so much for several months and lose 100 lbs through diet and then you can worry about everything to do next. None of this matters until you actually lose weight. Until that happens you are just another fatty on his computer talking about shit that ain't going to happen. Stop looking at IST and go take a walk. Empty your kitchen and fridge of all the junk while you're at it.

    • 2 weeks ago
      loonixmoder

      >Dysphoria inducing pic

      • 2 weeks ago
        Anonymous

        frick off

        • 2 weeks ago
          loonixmoder

          Could have posted a white family instead you posted a self insert

          • 2 weeks ago
            Anonymous

            what?

  8. 3 weeks ago
    Anonymous

    no

  9. 3 weeks ago
    Anonymous

    Yes but be aware you will 100% have excess skin and stretch marks, both which can be mitigated, not solved, by cosmetic surgery

    • 2 weeks ago
      Anonymous

      Lol OP is never going to lose that much weight. Fatties like him who actually lose that much weight are extremely rare. He hasn't even begun the multi year journey of dieting and he is already posting on the internet.

  10. 3 weeks ago
    Anonymous

    Even if you have loose skin, stretch marks, and a skinnyfat goblin physique, the alternative is being 397lb subhuman and dying wheelchair bound at 55 after your 2rd hip replacement so you better get moving.

    • 3 weeks ago
      Anonymous

      He is not skinnyfat. There is no form of skinnyness there.

      • 2 weeks ago
        Anonymous

        Great reading comprehension you fricking moron

  11. 3 weeks ago
    Anonymous

    >That mirror
    It's over for you. Clean your fricking mirror

  12. 3 weeks ago
    Anonymous

    yea u can still make it just follow basic shit like eat less and be active more

  13. 3 weeks ago
    Anonymous

    Don't drink calories and wash your mirror 🙂 You're gonna make it

    • 3 weeks ago
      Anonymous

      Keep yourself accountable, celebrate your small victories. You got it anon!

      • 3 weeks ago
        Anonymous

        Thanks anon, I will!

        • 3 weeks ago
          Anonymous

          Keep yourself accountable, celebrate your small victories. You got it anon!

          Does IST have like a discord server for folks trying to keep each other pumped or should I just use the weight loss thread? I just don't post on IST that much.

          • 2 weeks ago
            Anonymous

            I would take the one-off motivations and post often in CBT. If you want to identify yourself you could get a trip but you might not get a ton of sensible people on discord.

            • 2 weeks ago
              Anonymous

              Not a bad idea anon I'll set reminders to post in /cbt/ every couple of weeks or so.

  14. 3 weeks ago
    Anonymous

    Just know that if you don't succeed I will be personally judging you forever.

    • 3 weeks ago
      Anonymous

      Well shit I gotta do it now. Thanks anon, I really do appreciate it. I am shit at doing things for myself but when it's for other people, even if it isn't really, it's easier somehow

      • 3 weeks ago
        Anonymous

        You look like a gelatinous tub of shit around 98% body fat so you better hit the weights hard. If you just lose weight and don't get toned you'll end up with 50 pounds of loose skin.

        • 3 weeks ago
          Anonymous

          I was honestly hoping to, but don't you have to eat over calories to build muscle? I thought I'd have to drop weight then build back up since I don't wanna eat excess calories

          • 3 weeks ago
            Anonymous

            No you don't need to bulk to tone up. Bruce Lee was 135 pounds.

            • 3 weeks ago
              Anonymous

              Sorry if this is going to sound like me being moronic but clearly when it comes to fitness I am

              So I should just adopt a weight routine as I am now, keep the diet going and then adjust as needed as if I wasn't a fat piece of shit?

              • 3 weeks ago
                Anonymous

                Yes cut hard and lift weights. Understand that you won't see visible results until you weight less than a small car because any muscle will be buried by lard. Don't bother with cardio or bodyweight you'll just blow your knees and back out.

              • 3 weeks ago
                Anonymous

                You should increase your protein intake as percentage of your macros, but you shouldn't need to increase your caloric intake. You will need to gain muscle in order to lose body fat without completely destroying your health, though.

                Okay so just keep eating less over all but more of it being protein and focus on weights at the gym. Are machines okay? I don't really have any form and I've hurt my back lifting concrete blocks before just because I'm this size

              • 3 weeks ago
                Anonymous

                Buy hand weights and lift them at home. Most fat fricks fail because they can't be bothered to go to the gym.

              • 3 weeks ago
                Anonymous

                I can do that too. I have a friend who is going to keep me accountable about the gym starting tomorrow actually.

              • 2 weeks ago
                Anonymous

                read this excellent series of posts from Lyle McDonald, he knows his stuff

                There is a routine at the end

                Training the Obese Beginner
                https://bodyrecomposition.com/fat-loss/training-the-obese-beginner

              • 2 weeks ago
                Anonymous

                Reading this now, I got time to kill at work

                >6'-6'1" range. When I was at my doctors a few months it was 6'1" but I swear I feel more like 6' even.
                fricking christ

                What's up anon?

              • 2 weeks ago
                Anonymous

                >What's up anon?
                I weighed 172kg (379lbs) at my heaviest, but I was 6ft3.
                You weigh more than I did, at shorter O_O, and Im in my mid 20s.....

                Anyway, I started losing fat this time last year and am now 20kg (44 lbs) less.

                You need to (NEED TO) focus on fat loss until you hit 300lbs.
                That is your primary goal, nothing else.
                Fix your sleep/wake cycle and sleep hygene asap if you haven't already,

                good luck

              • 2 weeks ago
                Anonymous

                Sleep hygene? I don't really know what that is tbqh I don't get as restful sleep as I wish I did, I'm thinking of going to my doctor to see if I have sleep apnea.

              • 2 weeks ago
                Anonymous

                >Sleep hygene?
                The habits and behaviors related to your sleep.

                good sleep hygene means:
                -consitent sleep/wake times
                -no bright/blue-green light before bed
                -bright light in the morning
                -dont eat in a way that interferes with your sleep patterns (I dont eat after 8pm)
                -laying in bed outwith the process of sleeping
                etc etc

                >I don't get as restful sleep as I wish I did
                research how to sleep better and act on it

                >I'm thinking of going to my doctor to see if I have sleep apnea.
                If you are American, your doctor is there to sell you shit you dont need.

                being a fatty means you will sleep poorly regardless, so deal with that and your sleep will improve.
                also better sleep ensures more opimal fat loss etc due to hormones etc

              • 2 weeks ago
                Anonymous

                >sleeping well helps with weight management
                >you sleep poorly when fat

                Nature is cruel lol. Yeah honestly I don't have very good sleep hygiene, probably not a shocker. I don't really have a set time I'm always in bed. I really should get better at that.

              • 2 weeks ago
                Anonymous

                >I don't really have a set time I'm always in bed. I really should get better at that.

                If you want to fix this, have a (7 days a week) very very rigid wake up time and your circadian rhythms will help the process of a consisten bed time.

                DO NOT USE YOUR PHONE IN BED AT NIGHT

                Bed is for sleep only

                https://sleepopolis.com/calculators/sleep/
                pick your times here and stick with them^

              • 2 weeks ago
                Anonymous

                Oh that's interesting, I didn't think about like incomplete cycles of sleep fricking up my sleep. As for the light, I'll sure up the darkness in my room and maybe get one of those little masks if needed too.

              • 2 weeks ago
                Anonymous

                >get one of those little masks
                no
                they are shite
                I tried them, dark room is way more comfortable physically.

                Which direction do your bedroom windows face?
                Are you in North America?
                ideally have your bedroom facing away from the sunrise.

              • 2 weeks ago
                Anonymous

                My rooms windows point north so not really toward or away from the sunrise really. I'm in the USA yeah.

              • 2 weeks ago
                Anonymous

                good good.

                Still, make sure its very dark in your bedroom.

                and get a powerful LED lamp or someshit to help you wake up in the mornings too.

                I wont respond further.

                fat loss priority down to 300lbs
                Fix your sleep

                Otherwise, good diet, exercise, plentywater etc

                goodnight

              • 2 weeks ago
                Anonymous

                >Sleep hygene?
                The habits and behaviors related to your sleep.

                good sleep hygene means:
                -consitent sleep/wake times
                -no bright/blue-green light before bed
                -bright light in the morning
                -dont eat in a way that interferes with your sleep patterns (I dont eat after 8pm)
                -laying in bed outwith the process of sleeping
                etc etc

                >I don't get as restful sleep as I wish I did
                research how to sleep better and act on it

                >I'm thinking of going to my doctor to see if I have sleep apnea.
                If you are American, your doctor is there to sell you shit you dont need.

                being a fatty means you will sleep poorly regardless, so deal with that and your sleep will improve.
                also better sleep ensures more opimal fat loss etc due to hormones etc

                Also, your room should be very dark.
                Prevent light getting in and cover any lights that might interfere with sleep etc, especially anything blue or green.

                My test is, look at the light source, close my eyes, then cover my closed eyes with my hands, if the light getting through my eyelids got darker with my hands blocking the source; the source is too bright.

                If you can find a cheap one, get an alarm clock that wakes you up with light (and sound).

                When you wake up, GET UP dont laze around, make your bed, get some water and get on with your day.

              • 2 weeks ago
                Anonymous

                Terrible advice. The best thing you can do is cardio. Your cardiovascular system is at the heart of your health (hah). And at OP's weight walking qualifies because that body can not walk without being exerted.
                More cardio->fitter body->more weight loss
                And if you're really worried about your knees (soft of ridiculous unless you have a congenital problem), then row or bike.

              • 2 weeks ago
                Anonymous

                No the best thing to for an out-of-shape disgustingly obese slob like OP is to stop eating. Diet is the only thing that matters for weight loss. Cardio can burn more calories, but if you aren't in shape for that then it will be painful and difficult and the fatty will give up. Dieting isn't difficult. You can do cardio when you aren't trying to move 400lbs of blubber around.

              • 2 weeks ago
                Anonymous

                Once you cross the dopamine addiction threshold cardio is a habit that maintains itself.
                Yes, of course diet matters but if you just diet and do nothing you probably won't make it like all the hundreds of millions of housewives who tried weightwatchers only to yoyo right back.

              • 3 weeks ago
                Anonymous

                You should increase your protein intake as percentage of your macros, but you shouldn't need to increase your caloric intake. You will need to gain muscle in order to lose body fat without completely destroying your health, though.

  15. 3 weeks ago
    Anonymous

    Salvageable for what exactly?
    Even men in their 70s get shredded. It is never too late nor early for anyone to start caring for their body.
    If you are talking about getting women, it's more than just being IST so you have to work hard on various fronts.

  16. 3 weeks ago
    Anonymous

    never give up i believe in you get down to around 280 and you will be amazed at the difference

    • 3 weeks ago
      Anonymous

      It gets exponentially better on the way down

  17. 3 weeks ago
    Anonymous

    It's going to be hard, you will have loose skin, but you'll be glad you did it when you get there.

  18. 3 weeks ago
    Anonymous

    I can deadlift you

  19. 2 weeks ago
    Anonymous

    Get a smart watch and start tracking your calories. If you overeat try to offset it afterwards by walking (in circles in a room if you must), you can burn 100 cal in about 20-30 min.

    Also build muscle! It’s much easier to stay fat if you aren’t lifting.

  20. 2 weeks ago
    Anonymous

    416 here with pretty much the same build as you getting back on the horse for the I-don’t-know-whath time. This time for real though, God be with me.

  21. 2 weeks ago
    Anonymous

    Keep it up, you'll feel better and better everyday if you stick with it. I'll also recommend walking everyday when you're that big.
    Just curious though, how did you get that big in the first place? Have you always been fat?

    • 2 weeks ago
      Anonymous

      Not OP but I’ve been fat my whole life, 200+ in high school, 300+ in college, and 400+ once I lived on my own and had the money to buy anything I wanted to eat.

      • 2 weeks ago
        Anonymous

        At your biggest, what did a typical day of feeding look like? Did you eat lots of cookies and drink lots of Mtn Dew?

        • 2 weeks ago
          Anonymous

          No I generally dislike sweets. Haven’t drag sugared soda since college. But just last week I ate a whole family-size lasagna.

          • 2 weeks ago
            Anonymous

            Generally the problem. Fat people eat like pigs. I don't know why.
            Maybe once they were part of some cannibalistic cattle class.

            • 2 weeks ago
              Anonymous

              cause their stomachs gradually expand as they gain weight causing it to feel empty much more easily and thus triggers the primitive instinct to eat until they're full with much larger portions. Combine that with all the addictives in every piece of store bought food in north america that isn't raw ingredients and a lack of instilled discipline results in the massive overeating you see

    • 2 weeks ago
      Anonymous

      I was a chubby kid with fat parents and we were poor so I learned to eat food when I can get it and was kinda just always fat. As I grew older I didn't really grow out of that and so most of this is my fault but being a fat suburban midwest kid is a good way to then become a fat adult.

      • 2 weeks ago
        Anonymous

        I just never learned good habits, learned over eating isn't a bad thing (fat and poor) and as an adult/older teen never rewired my brain. I know it's like gotta seem weird to folks that aren't fat how it happens but trust me it's incredibly easy to just slip into it and never get out, like any addiction I guess.

  22. 2 weeks ago
    Anonymous

    You're gonna make it. You're also going to have loose skin once you do, but it'll be worth it.

  23. 2 weeks ago
    Anonymous

    Drop to 300 and stay there

  24. 2 weeks ago
    Anonymous

    No, any man who allows himself to get to 400lbs without doing something is not salvageable. You are a good candidate for surgery or Ozempic. Clearly you don't possess the self control to maintain a healthy bodyweight through willpower alone.

  25. 2 weeks ago
    Anonymous

    Yea but you will likely have some horrendously stretched skin. That’s a decent price to pay for letting yourself go so badly. You have to lose weight, like your life depends on it.

  26. 2 weeks ago
    Anonymous

    Honestly the hardest part about anything is keeping a consistent schedule. There WILL be days when you just don't want to do it but you MUST. I'm learning a language rn in addition to working out and I often feel I want to work out more than learn the language since you physically feel better after a workout as opposed to sitting at a desk learning vocabulary.

    Since I'm more familiar with exercising, it seems any progress I make learning a new language is so small and insignificant but I FORCE myself to do both at least 5 times a week. THAT'S the hardest part. My brain keeps nagging me to either exercise or play vidya but I have to FORCE myself to do those two things first.

  27. 2 weeks ago
    Anonymous

    If you want it, it can be yours.

    • 2 weeks ago
      Anonymous

      Thanks anon, I really just want to not die and not worry about losing limbs/organs or whatever the worst case is for me.

  28. 2 weeks ago
    Anonymous

    height?

    • 2 weeks ago
      Anonymous

      6'-6'1" range. When I was at my doctors a few months it was 6'1" but I swear I feel more like 6' even.

      https://i.imgur.com/sj6l20I.jpeg

      Honestly the hardest part about anything is keeping a consistent schedule. There WILL be days when you just don't want to do it but you MUST. I'm learning a language rn in addition to working out and I often feel I want to work out more than learn the language since you physically feel better after a workout as opposed to sitting at a desk learning vocabulary.

      Since I'm more familiar with exercising, it seems any progress I make learning a new language is so small and insignificant but I FORCE myself to do both at least 5 times a week. THAT'S the hardest part. My brain keeps nagging me to either exercise or play vidya but I have to FORCE myself to do those two things first.

      I'm really excited that one of my best and most reliable friends, who is in better shape not like ripped but he rock climbs, is offering to be each others accountability partners. I'm not good at ANY routine but I feel like if I can just get my head wrapped around one positive routine for myself the rest will be slightly easier.

      • 2 weeks ago
        Anonymous

        I'm so glad you have someone you can count on. Me on the other hand, I'm more cynical. I usually don't trust anyone other than myself if I want to do something since no matter how dependable the person is, things outside your control may happen, for example, let's say you schedule to go the gym on Thursday but his kid broke his leg so he's unavailable for the next two weeks.

        Everyone gathers motivation differently. I use a lot of negative reinforcement and while it may not be ideal, my consciousness tells me things I don't want to hear which motivates me to workout, learn a language etc... I know most people want POSITIVE reinforcement but I guess I like to be more direct with myself, progress etc..

      • 2 weeks ago
        Anonymous

        >6'-6'1" range. When I was at my doctors a few months it was 6'1" but I swear I feel more like 6' even.
        fricking christ

  29. 2 weeks ago
    Anonymous

    Even if it isn't do you want to be worse then where you are 5 years from now? Knowing that if you just stuck to it you might've made it, but feeling even more trapped? It's now or never, and it's always now babey.

  30. 2 weeks ago
    Anonymous

    Hey man, you can do this. There's a bunch of us ex-fat guys here who have lost +100lbs.

    Echoing what the others have said - concentrate on your diet. Eating got you to where you are and correcting your eating will get you out of the hole.

    If you have any questions, fire away. I'll be in and out but I'll check back regularly.

    • 2 weeks ago
      Anonymous

      Holy shit anon at just 2 years after you looked amazing! I'd love to pick your brain on how you did it. I know it's just diet and exercise but like the will power piece had to be incredibly tough

      Even if it isn't do you want to be worse then where you are 5 years from now? Knowing that if you just stuck to it you might've made it, but feeling even more trapped? It's now or never, and it's always now babey.

      Honestly I feel like if I don't do anything I'll be dead in 10 years or wish I was. I'm never the suicidal type but I'm allowing myself to die slowly and it hurts mentally idk

      https://i.imgur.com/yKSFWb0.png

      I'm so glad you have someone you can count on. Me on the other hand, I'm more cynical. I usually don't trust anyone other than myself if I want to do something since no matter how dependable the person is, things outside your control may happen, for example, let's say you schedule to go the gym on Thursday but his kid broke his leg so he's unavailable for the next two weeks.

      Everyone gathers motivation differently. I use a lot of negative reinforcement and while it may not be ideal, my consciousness tells me things I don't want to hear which motivates me to workout, learn a language etc... I know most people want POSITIVE reinforcement but I guess I like to be more direct with myself, progress etc..

      Whatever works for you is what's right for you anon. I have a hard time doing things for myself but when it comes to doing things for other people I'm the most reliable guy out there. Having someone I'm kinda doing this FOR it gets easier.

      • 2 weeks ago
        Anonymous

        The Internet in 2010 was a lot different. Bodybuilding.com had some forums on weight loss and they had an on-going "300# or more" thread. There were a bunch of guys in there that had lost 100+ and for the first couple of years I just copied what they had done:
        >low carb
        >weighlifting (UL or PPL, google 'em if you need to.)

        ...and constant mantras of "consistency, consistency, consistency".

        If you looked at their lifting logs, it was just grind, grind, grind. Day in, day out. Nothing special, nothing secret, nothing that I couldn't replicate myself.

        So I did. And I still do - fourteen years later.

        I know you've had a lot of reading materials thrown at you but here's another:
        https://liamrosen.com/fitness.html
        This used to be the sticky here, a long time ago.

  31. 2 weeks ago
    Anonymous

    Yes it’s possible.
    No it won’t be easy or fast. Yes you will suffer as a result of your gluttony.
    But if you make it to the end of this journey you will be rewarded.

    You’ve learned what the ‘easy’ route in life has provided you, now find the happiness only suffering can bring. Good luck

  32. 2 weeks ago
    Anonymous

    Yes.
    Switch to rice, chicken, bananas, toast, and chicken noodle soup.

    I lost 200 pounds in two years.

    • 2 weeks ago
      Anonymous

      moronic take

      OP, just eat a good varied diet and lose fat at a sustainable but solid pace (too fast and you will lose muscle)

      • 2 weeks ago
        Anonymous

        Who cares about muscle loss on a dude that’s 400 lbs? You could be at a massive caloric deficit and retain muscle because you are FAT. A sustainable pace for a really fat guy exceeds the 1 lb/week pace meant for a small fatty not a BIG fatty

        • 2 weeks ago
          Anonymous

          >Who cares about muscle loss on a dude that’s 400 lbs?
          Considering its a key way to maintain metabolism?
          all of us should care

          • 2 weeks ago
            Anonymous

            >Considering its a key way to maintain metabolism?

            Dude just stop posting. Metabolism doesn't matter, he's 400 pounds. All that matters is eating low calories so his body burns fat, not eating calories to keep muscle on. You sound very stupid.

            • 2 weeks ago
              Anonymous

              none of you dumbfricks have any understanding of what "excessive" means.

              You can maintain muscle whilst losing large amounts of fat. but only focusing on losing fat with no caution to retaining muscle is a fools game

              • 2 weeks ago
                Anonymous

                Nobody here is saying not to worry about muscle. But the fact remains as a 400 lb person 95% of your attention should be to lose fat.

                Sure, get enough protein everyday but that’s not difficult to do given that even fatties don’t have a lot of lean mass. You’re missing the Amazon rainforest for a few trees.

              • 2 weeks ago
                Anonymous

                >I do not believe sustainable fat loss can exixt without the nuance of a healthy, muscle sparing diet.

                we want his progress to last, no?

              • 2 weeks ago
                Anonymous

                Again, the BIGGEST step is to lose weight, one thing at a time. Discipline is trained over time and objectively you have to set priorities and slowly incorporate more and more lifestyle changes as discipline builds.

                Telling a person to do everything correct out of the gate is the opposite to sustainable over the long term.

              • 2 weeks ago
                Anonymous

                He should be losing fat, not just weight

              • 2 weeks ago
                Anonymous

                You don’t know frick all about anything. A dyel fatty isn’t hiding some muscled physique. He will achieve 90% of his benefits just losing weight and comparatively little by lifting (but it is good for you overall)

      • 2 weeks ago
        Anonymous

        >moronic take
        Anon I'm 36. I had heart failure at 31.

        I was 360 pounds. Heart surgeon put me on a restricted and bland diet for the meds. I could not exercise because it would strain my heart.

        I weigh 155 pounds now, I'm 5'11"

        • 2 weeks ago
          Anonymous

          >I had heart failure at 31.
          moron

          • 2 weeks ago
            Anonymous

            >moron
            You people are pretty insufferable.
            My mom abused me as a kid and I was in my room for a day if I didn't finish my food because, as she said
            >People are starving
            And heart failure runs in the family. My father and grandfather died of it in their 50s and were normal weight. I'm literally only alive because I ate the way I ate after my surgery. No heart surgeon would say
            >Don't eat a restricted diet because of muscle loss
            You're the moron.

            • 2 weeks ago
              Anonymous

              waaaah waaaah
              should I cann you a waaambulance?

              pussy homie

            • 2 weeks ago
              Anonymous

              >Don't eat a restricted diet because of muscle loss
              not what I said moron
              eat for calorie restriction, jsut not excessievly.
              crash diets are stupid outwith a few fringe cases like morons that weigh 360lbs at 5ft11 and cause their heart to fail lmao

      • 2 weeks ago
        Anonymous

        >moronic take
        >telling a 400 pound person to eat whatever
        No.
        He needs to literally restrict his diet to the simplest of basic foods. Boiled chicken, rice, bananas, toasted white bread, applesauce, etc. and sustain that for a year while doing light exercise.

        He needs to lose everything he can.

      • 2 weeks ago
        Anonymous

        >OP, just eat a good varied diet and lose fat at a sustainable but solid pace (too fast and you will lose muscle)

        Uhhhh OP don't listen to this moron. You need to lose, fast. Eat a very restricted diet, starting today. If you hit your mid 30s and weigh over 300 pounds shit is going to get really bad.

  33. 2 weeks ago
    Anonymous

    We are ALL going to make it

  34. 2 weeks ago
    Anonymous

    btw this is what I ended up getting for my TDEE and is what I've been using. Does this seem right? this would make a 1k cut 2300 calories which is just like eating like a normal person.

    • 2 weeks ago
      Anonymous

      Yeah, the bigger you are, the more calories it takes to keep yourself that way, especially once you start ramping up physical activity. Being fat places strain on the body and makes it harder to move; remember, you burn more calories doing literally fricking anything than you will at a healthy weight, because all that extra heft takes effort to move and even to sustain. The same thing happens on the other end of the spectrum with Olympic weightlifters and bodybuilders in their bulking phases, where they need to eat insane amounts of food to keep their gains going.

  35. 2 weeks ago
    Anonymous

    It's never too late, anon. The road will be long and hard, and others will see the improvement long before you notice it yourself. You're already on the right path with a simple caloric deficit, but I encourage you to pay close attention to your micronutrients and your sleep as well. Mircronutrient deficiencies are a big cause of cravings and will contribute to lapses in your discipline, and poor quality/insufficient sleep has detrimental effects on both your cognition and your muscle growth/recovery. /fat/ will help you on your way.

  36. 2 weeks ago
    Anonymous

    I'm really getting conflicting advice here....

    Should I even start going to the gym like I wanted to? I don't wanna tell my friend I'm not coming day 1 of us going, that sounds like a good way to set myself up to not go forever

    • 2 weeks ago
      Anonymous

      get to 300lbs then consider the gym

      • 2 weeks ago
        Anonymous

        I want to use the gym to establish routine and motivation, I lack the ability to just flip a switch and eat a bland diet anon, it's just not something I as a person can do.

        • 2 weeks ago
          Anonymous

          Im not advocating a bland diet (other morons are)
          Eat a healthy diet high in protein comprising of whole-foods but lower in overall kcal.

          there is no point being in a gym until you are under 300lbs.

          Dont run before you can walk.

          establishing your diet/sleep etc is the foundation of everything else

          • 2 weeks ago
            Anonymous

            >there is no point being in a gym until you are under 300lbs.
            Like I said, I am not going to tell a very helpful and supportive friend that I'm quitting on the idea already.

            • 2 weeks ago
              Anonymous

              Trust me, its not worth it until you are under 300lbs
              He will understand, if he actually cares he will still be there when you are ready.
              exercise at home for now, simple stuff, walking etc

              • 2 weeks ago
                Anonymous

                I walk two miles a day, I'm not like immobile anon. What I'm not getting is why exercise at this obesity is bad but still obese but less so makes it better? What's the reasoning I guess. You're telling me to be less active and I don't quite get why.

              • 2 weeks ago
                Anonymous

                If you walk two miles a day at your weight and aren't losing any, and you're saying you won't switch to a chicken and rice diet, then, yeah, you're probably a lost cause.

              • 2 weeks ago
                Anonymous

                I started dieting and walking in March when I was at 414 pounds. I'm not seeing 0 progress, I came to IST for a little motivation and to see if I was a lost cause.

              • 2 weeks ago
                Anonymous

                Anon, I was morbidly obese and could gain and lose 10 pounds by doing nothing or just drinking less or more. I also used to tell my doctor I was doing something when I lost 7 pounds and knew I wasn't doing shit. I walked too and came home and ate my normal foods.

                It wasn't until I got on a restricted diet that the pounds fell. I was down to 700 calorie days.

              • 2 weeks ago
                Anonymous

                I'm glad that worked for you and your heart problems anon

              • 2 weeks ago
                Anonymous

                Im telling you to not go to a gym until you are under 300lbs.

                because in my experience, when I was morbidly obese, I couldnt fit in the machines and everything was physically akward.

                just solve the biggest problem first
                then move onto the gym

            • 2 weeks ago
              Anonymous

              Don't listen to this weirdo telling you not to go to the gym.

              I'm the dude in the progress picture above: go to the gym

            • 2 weeks ago
              Anonymous

              This is bad advice. Go to the gym. Lifting weights and doing cardio and such is all a great way to lose calories.

        • 2 weeks ago
          Anonymous

          >I lack the ability to just flip a switch and eat a bland diet anon, it's just not something I as a person can do.

          Okay anon, good luck on your journey.

          I gave you the medical advice from one of the best heart surgeons in New York and if you don't want to eat a bland diet, I hope you find a way to enjoy eating food and also lose weight some other way.

          At least you can admit you aren't going to take vital steps to lose weight, which is a big step to admitting you have a problem.

          • 2 weeks ago
            Anonymous

            You dumbfrick with your broken heart
            leave him alone with your shitty advice

            • 2 weeks ago
              Anonymous

              What the frick do you propose he eats then? Steak and muffins? Mother fricker isn't losing weight and he walks daily.

              • 2 weeks ago
                Anonymous

                I propose he eats high protein foods and plenty vegetables

  37. 2 weeks ago
    Anonymous

    You can always improve. You may not get "perfect" but dont let that stop you being better.

  38. 2 weeks ago
    Anonymous

    I'm more fricking confused than when I started this thread tbqh. I'm gonna follow the advice of the guy that posted his progress photos and leave it at that, this is too much noise and conflicting shit.

    • 2 weeks ago
      Anonymous

      Ok let me make this simple for you.

      Eat less
      Healthier options are better for you (higher satiety foods, higher protein, fruits/vegetables/meats)
      Exercise if you want (not impact cardio because of joint health)

      All that TRULY matters is that you are consistently at a caloric deficit. Don’t believe any information that enables gluttony (cheat days, etc). If you feel your willpower faltering then lower your exercise and deficit but DO NOT STOP.

      • 2 weeks ago
        Anonymous

        Makes sense to me. I didn't mean to make it sound like I wasn't listening to IST it's just there were like 5 people saying totally different things.

        I've already started to make better choices in what I eat, I haven't really eaten out since I started this, I eat either oatmeal or eggs in the morning, I am making progress but I know while I'm making better choices I still should make better ones and that's where I'm at really.

        As far as exercise goes I don't really understand why I shouldn't do that too but I'm going to do it anyway so I guess it doesn't matter really.

        • 2 weeks ago
          Anonymous

          have fun hating the gym because everything hurts
          fatty

          • 2 weeks ago
            Anonymous

            I don't think waiting a year would make that any better. Isn't the whole theme that all of this is going to be hard? Why should I be worried one part is going to be hard?

            • 2 weeks ago
              Anonymous

              you will not fit in the machines
              you will not be sat comfortably on the benches
              you will be over the weight limit for many things

              Its honestly a waste of time until you have made solid progress to 300lbs

              • 2 weeks ago
                Anonymous

                I guess I'll see tomorrow how true any of that is.

        • 2 weeks ago
          Anonymous

          Don’t let perfect be the enemy of good, as long as you’re headed the right direction every win counts.

          You can go to the gym, but often times a person that makes a lot of life changes at once has a tendency to fail all of them at once. If you start feeling burnt out it’s ok to dial back the extra stuff (exercise) to retain progress on what matters (diet). Good luck

    • 2 weeks ago
      Anonymous

      there is 0 conflict

      we all agree: Lose fat by restricting kcal

  39. 2 weeks ago
    Anonymous

    First step: clean your fricking mirror

  40. 2 weeks ago
    Anonymous

    nice breasts
    I've been going from 260 to 210 over the summer for the past couple years by using cronometer and focusing on the main barbel lifts with novice/intermediate programs
    sounds like you're doing well with your deficit
    I usually do 300-500 but you're a lot fatter
    it's actually not that hard once you get some satisfying recipes you can make consistently with decent calories and macros
    like, I usually eat those 70 calorie sliced bread with some pbfit and a coffee for breakfast which lasts me quite a while
    then I'll make something with 93% ground beef like a goulash or just cook chicken somehow with a side of potatoes or spice up a can of tuna with rice, onion, red pepper, rice vinegar, onions sauce, and a little sesame oil
    your issue might just be loose skin after a while but it's not like you need to get shredded or skinny to fill out a shirt properly and not look like a butterball

    • 2 weeks ago
      Anonymous

      >rice, onion
      I mean green onion

  41. 2 weeks ago
    Anonymous

    I can deadlift you

  42. 2 weeks ago
    Anonymous

    you are going to look like melted ice cream when/if you get to at least 200 lbs. That's what happens when you get that fricking fat

    • 2 weeks ago
      Anonymous

      Since the body eats itself during fasting I wonder if exercise with intermittent 2-5 day fasts plus foods that favour collagen production would counteract the skin ending up flabby.

  43. 2 weeks ago
    Anonymous

    as an uggo it makes me rofl when I see a guy with chad facial genetics completely frick it up by becoming morbidly obese

    Good for you so far, keep at it, but expect loose skin

    • 2 weeks ago
      Anonymous

      Glad you like my face anon, I'm not that worried about loose skin, if I hate it I can go to south korea for cheap surgery or something. I'll be happy to not be dead though like I've been saying.

  44. 2 weeks ago
    Anonymous

    Is there a chance to make a comeback before 2025? I had some shit happen in my life and fell off pretty hard. I can’t find the courage to go hard but I need to. Any tips?

    • 2 weeks ago
      Anonymous

      nope. is over

      • 2 weeks ago
        Anonymous

        why

    • 2 weeks ago
      Anonymous

      >flexes all his muscles to take a picture
      goddamn that's gay

  45. 2 weeks ago
    Anonymous

    Stick with it man, dedication is key. You will slowly shed it off bit by bit. Just imagine the first time someone ask you "Did you lose weight?!" Or "Wow you look great!" Just remember you are doing this for yourself, this is your life, it doesn't matter how many years you have left, wouldn't you want to live them healthy and fulfilling?

    • 2 weeks ago
      Anonymous

      Thanks anon! I'm trying to focus on the fact that so far the changes I've been making (not eating way too much cereal for breakfast, not drinking 500 calories of coffee, not going to mcdonalds etc) have been pretty easy the last month or so and have lead to a decent loss already.

      I gotta focus on the small wins is what I'm starting to pick up on from this thread

      • 2 weeks ago
        Anonymous

        I'm also 100% sure it's mostly water weight but sticking to 500-100 deficit should burn NON water weight eventually right? Idk when it stops being water weight

  46. 2 weeks ago
    Anonymous

    No bro it's over. I'm a fellow fatass and it's just ober

    • 2 weeks ago
      Anonymous

      Nah it's not ober. Join me anon, I'll give you an accountability partner if you want!

      • 2 weeks ago
        Anonymous

        You're on, mister!

  47. 2 weeks ago
    Anonymous

    I went from 415 to 200. You can do it and it's worth it.

    • 2 weeks ago
      Anonymous

      would be good if you put in the time to say how you did it, how long it took, stuff like your age, height, how long you were fat, anything in particular that really helped

  48. 2 weeks ago
    Anonymous

    >calorie deficit
    not gonna make it like that. Read this fricking book to understand why your body is storing fat. Don't listen to schizos saying you need carbs for energy, they are fricking moronic.

    The TL;DR: Don't eat sugars or grains. Eat fat and protein. Anyone who tells you otherwise is a pharma israelite.

    • 2 weeks ago
      Anonymous

      So just Keto or the Atkins diet?

  49. 2 weeks ago
    Anonymous

    well if you eat 1300 calories for 5 years maybe you'll be under 200 lbs eventually

  50. 2 weeks ago
    Anonymous

    you need to accept that it will take time for it to change but at your size you will see improvement every day
    if you stick with a diet of 2500 kcal you should still be able to lose at least 100 grams of fat a day without exercize, if you add weightlifiting and some form of cardio like swimming it can be way more than that
    if a time span of let's say 3 years for it to get better is discouraging for you, just think that those years are going to pass anyway whetever you lose weight or not

    • 2 weeks ago
      Anonymous

      Luckily starting now I think I'll live another 3 years at least. Every month and every dozen pounds I lose is gonna give me a bit more time so it works out.

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