Ok. This is my first time here, so forgive me. I've always lurked on /b/ but I realize now that I need to reach out for help. I'm tired of my weight. I had to go in for a work related physical and I was told I weigh 444lbs (the biggest I've ever been). I passed and got my new job, but I'm tired of being this big. Can someone give me some tips or advice on what to do? I'm a 26yr old, 6'4, male. This is not a joke. I'm not a troll. I'm just desperately seeking a push in the right direction. Anything would be appreciated. Thank you. -Pic related-
>>35344775
Walk 30 minutes a day.
Cut your calories by 300
Get at least 8 to 9 hours of sleep.
Do this for 3 weeks and come back.
Don't do more or less. Just do this.
>>35344775
>I had to go in for a work related physical and I was told I weigh 444lbs
did you tell him to check them? read the sticky
Hate to be that guy. But read the sticky. Honestly it's the best advice that and just get moving. Just get up and move :) you'll make it bro
>>35344775
i actually hate you fat fucks who don't read the sticky
>>35344807
Hey. Fuck off and give the guy a little encouragement. He's trying to change for the better and that's admirable
>>35344775
read the sticky
-drink a lot of fucking water daily
-never drink your kcals (only water/black coffee/tea) to drink
-track what you eat on myfitnesspal (takes minutes once you get it down pat and save your regular eaten meals)
-get a beginers lifting routine and stick to it
>>35344792
I will. Thanks
>born as a 6'4 white man
>wastes genetics through video games and fastfood
baka at this tbph
>>35344837
I just downloaded it, and plan to stick to it. I've been drinking water consistently for about a year now. I slip every now and then, but not too often. What is the minimum I can eat without harming my body?
>>35344775
I wasnt aware it was new years already
>>35344841
Don't try to force yourself to give up junk food right away. You'll just fail, you need to train your mind to put certain foods down. Do get to eager to change really quick because you'll just crash and burn. No such thing as a diet, you have to change your life style. Takes time. Come back in three weights and tell us were you are at.
>>35344841
Good luck bro. We're rooting for you :)
literally eat nothing for a whole year.
You weigh probably 250lbs overweight, a lb of fat has 3500 calories.
250*3500/2000 = 400+ days that you can literally live with no food.
Take vitamins and a shit ton of water.
Some Scottish guy did it, you can do Anon-senpai
>>35344775
>can someone give me some tips or advice on what to do?
two things OP:
1. read the fucking sticky
2. get the fuck out, you fat fuck
>>35344792
>Cut your calories by 300
are you fucking shitting mate? OP could probably survive on JUST 300 calories till he drops down to 250
>>35344860
Eat barely below your TDEE (google a calculator). 300-500 below that.
Starving yourself doesn't work, it'll only cause you to snap back into old habits and become fatter. Whatever you won't listen anyways.
It'll be a week of "dieting" then back to ho-hos and those yellow submarines fatties like you eat.
>>35344860
https://youtu.be/8svuSIYQu74
Watch this. It's good inspiration. Also don't go on a crash diet you'll just bounce right back.
>>35344775
It's real simple. When you eat more than you need to eat, you gain weight, when you eat less, you lose weight.
Your problem certainly includes being a terrible judge of food. So here's what you're going to do:
Buy a kitchen scale. And download MyFitnessPal or some other app to track calories.
And then you're going to weight EVERY LITTLE THING YOU EAT, and you're going to MARK IT DOWN.
That's it. Restrict yourself to a few hundred calories below what you need (and at 444lbs that's bound to be a lot) and you're golden. There is no magic, no nothing else. Exercise isn't even needed (although it's healthy and helps).
If you want to do it "right" you'll want to lose weight very slowly. Otherwise, go nuts. Weight will fall off you like nuts at first.
>>35344775
Seriously read the sticky if you wanna make it
>>35344775
First of all, read the sticky, it will really help you and it goes way more in depth than any reply you'll get. But good on you for posting and wanting to change.
1) Calculate TDEE and BMR (many calculators online, just find one)
2) Once you do that, download myfitnesspal on your phone
3) Eat at a 300-500 caloric defecit everyday
4) Throw out every single soda and piece of junkfood in your kitchen
5) Get healthy groceries (plenty of meats, veggies, fruits, grains, beans, etc)
6) Track every single thing you eat in myfitnesspal, cook at home and weigh everything when preparing meals
7) Drink lots and lots of water (green/white tea and black coffee are only two acceptable drinks)
8) Get good sleep
9) Go on walks, cardio has to start somewhere
10) Do all of this and come back after a month
OR you could do intermittent fasting instead
OP here. I plugged everything into myfitnesspal. It's saying my daily goal is 2,780 cal. That seems like a lot.
>>35344775
Zero carbs. Start with that. Fat and preoteins for you. Until your body starts to burn off your body fat. It'll happen. Stay strong. Throw out anything in your house that has sugar, bread, potatoes, etc.
Meat, cheese, veggies, and water. This is your life now.
Good luck OP, I wish you the best on your journey. And remember, we're all going to make it
>>35344841
Good luck dude! If you want to keep track of your calories, then download MyFitness pal. It lets you put in meals to the app, then let's you know how much calories you're eating.
Also a tip to not eat so much junk food, eat nuts instead of chips. Chips have lots of empty calories, whereas nuts have good fats and some protein. Plus they're pretty filling.
>>35344878
>>35344881
Ignore these guys
>6'4''
I'm 5'9'' and would gladly switch bodies with you and then give it back to you in a year, trim and fit, to show you the power of motivation that a shorter man has.
When women judge you based on things you cant change, the things you can change become your only course of action.
If you ever do become fit, it is your duty to serve as a wingman for short guys.
>>35344878
It would condition is body to store more fat. He'd get skinny, but after a whole year his genes would probably express themselves different.
>>35345178
/fit/ memes have gotten to you this bad huh?
ITT
angry kittle manlets are mad at op and jelly of his effortless 6'4" height.
He can lose weight easily, manlets gonna be manlets forever desu senpai baka
I'm also new here, and maybe I've missed it but there should be a 'Dumb questions thread' like in /g/.
>>35345355
there is
>>35338000
>>35344775
Awakening is the most difficult part. You just did that. ALSO, you have been told to read the sticky, it's actually very useful. To calculate your caloric needs use IIFYM (google it)
>>35344860
You don't need that mindset anon, it's not about eating little but better. You didn't get to that size by eating healthy food (well, you can, but it's pretty difficult and improbable).
With a caloric deficit you'll be losing weight pretty quickly, so about the exercising part, maybe you should just walk for now, or using some kind of stationary bike or something like that. Don't try to jog or something like that, right now you weight too much and you could hurt yourself.
Stick to this a couple of months and start measuring your progress in weeks at first. You'll be losing weight constantly but weight yourself just one day a week and at the same time.
The biggest journey starts with a single step. We're all gonna make it bro.
>>35344775
>mfw 5'7 and would love to accept 100lbs of his fat for 3inches
>mfw I see a perfect prototype body covered in lard because of this lazy fat del taco eating motherfucker
>mfw /fit/ memes have gotten the better of me
>mfw I realize I'm always going to be a beta bitch
>>35344775
All of us are tired of your weight also
>>35345040
Not for you chubs at 444 that will make you lose weight
>>35344775
READ THE STICKY
>implying you read books
>>35344775
>that ugly shirt
Holy shit it doesnt disguise your fat, you unfashionable shit.
>>35345827
OP will most likely be one handsome motherfucker once he gets fit.
>>35344775
Goodluck OP!
>>35345838
Dont lie to yourself, OP.
>>35344775
Paypal me dank shekels and I will add you on le skype and be le weightloss coach
post a typical days diet please.
>>35344775
>Marine corps sticker
>Fat as fuck
Seems about right
>>35344775
Stop eating you fat fuck.
It's literally that easy.
>>35345178
I would gladly give you 3 inches in exchange of not balding
>tfw 6'5
Good on you, man. I weighed 250 last November at 18 yrs old and now I'm 170. Calorie counting is truly the way.
