Sep 13 (edited) in 💪👔 Fitness & Fashion
30%+ to 10% bodyfat: A short guide
I see a lot of posts on here where people mention wanting to get lean, I lost 42 pounds in the last 6 months and I wanted to share my experience and give some tips. I can tell you it was 1000% worth it an my life has noticeably improved.
Also, I used to be much more active in the community but my IG got banned. I took a break to focus on getting jacked and making more money, but am ready to get back into it. If you live in the Dallas area HMU and lets shoot some content - I have a professional camera setup.
Non-negotiables:
- The most important thing about losing weight is accepting you need to change your lifestyle. Don’t look at this process as going on a diet and doing some extra cardio so you can lose weight - because you’ll just gain it back. Rather look at this as stepping into a new lifestyle where you prioritize your physique and health.
- You need to count every calorie you consume (get an app like MacroFactor or MyFitnessPal for this) and weight yourself every morning. Aim to lose 1-2 pounds a week. If your not losing weight, you need to evaluate your diet and exercise routine.
Diet:
- Eat 10-12x your goal body weight in calories, and 1 gram of protein per pound of your goal body weight. This is by far the most important thing.
- You can eat whatever whenever you want as long as you stick to these restrictions, but I would highly suggest cutting out all carbs besides fibrous vegetables (so no fruits, grains, rice, potatoes, etc…). This will put your body into a ketogenic state, and you’ll lost 5-10 pounds of water weight within the first week which is a great morale booster. When you cut out carbs, your cravings for food will drastically decrease (because your not eating sugar among various reasons), and it will be much easier to stick to your goals.
- I've found I cheated the most at night, so it's helpful to not eat for as long as possible in the morning so you can eat more at night.
- Avoid alcohol at all costs. Not only is alcohol highly calorically dense, but it oftentimes leads to binge eating and makes it difficult to work out the next day. If you do drink, do it on an empty stomach and stick to non-sugar drinks such as white claws or straight tequila. Alcohol will also bloat you and make you look fat.
- There are a bunch of sugar free condiments that you should get. My favorite is sugar-free barbecue sauce. Makes the diet much easier.
- Purge your fridge of anything that might urge you to cheat and is easy to snack on. For me, I ended up throwing away things like honey, sliced cheese, coconut oil, milk, and more..
Cardio:
- The type of cardio doesn’t matter, I suggest steps because it’s easy and passive, but you can literally do any form of cardio. Try to burn 500 calories total.
- I would hit at least 10,000 -15,000 steps a day. Theres an app called “StepsApp” on IOS which tracks your steps and builds trends. If possible, Invest in a walking treadmill + standing desk. I hit 15,000+ steps a day and burn an extra 600+ calories a day doing this. You can do this while playing video games, watching a movie, or working your 9-5 if you WFH.
Weights:
- Try and hit each body part once a week at minimum to avoid muscle loss. My split is push→ Pull → Legs → Push → Pull. Skip legs if it makes cardio more difficult.
Let me know if you have any questions!
30
70 comments
30%+ to 10% bodyfat: A short guide
skool.com/men-of-action-free
Forge an elite social circle in any city… so you can make successful friends… and EFFORTLESSLY meet stunning, high-quality women. We are Men of Action
Leaderboard (30-day)
1
+238
2
+223
3
+219
4
+162
5
+153
powered by