12%bf or DEATH: Getting lean and STAYING lean (the best thread on .org)

[Seth Walsh]

Here it is.

Science backed. Low decision fatigue. Sustainable. Bookmark this thread. Follow it as if it is your bible. 100 likes and I'll post the Haircare Bible

Follow all the nodes. Do not deviate.

1. The Foundation: Calorie Control + High Protein​

Calorie Deficit​

• Why it works: Weight change is ultimately driven by energy balance (Hall et al., Am J Clin Nutr, 2012). You must eat fewer calories than you burn.
• How to do it without crashing: Aim for a moderate deficit (e.g., ~15–20% below maintenance) so you don’t annihilate your metabolism or lose muscle mass.

High Protein Intake​

• Why it works: Higher protein diets help preserve muscle mass, increase satiety, and have a higher thermic effect (Layman et al., J Nutr, 2003).
• How to do it: Consume ~1 g of protein per pound of body weight (2.2 g/kg). If you weigh 150 lbs, aim for ~150 g of protein daily.

Quick Protein Sources​

• Lean Meats (chicken breast, turkey, fish)
• Low-Fat Dairy (Greek yogurt, cottage cheese)
• Plant Proteins (lentils, tofu, tempeh)
• Protein Supplements (whey, casein, pea protein)

---

2. Training for Muscle Preservation​

Resistance Training​

• Why it works: Resistance exercise signals your body to retain—and potentially build—muscle even in a calorie deficit (Morton et al., Br J Sports Med, 2018).
• How to do it:
  1. Progressive Overload (track your weights/reps and try to improve gradually).
  2. 2–4 Sessions/Week (enough volume to maintain/gain strength).
  3. Focus on Compound Lifts (squats, deadlifts, presses, rows) to maximize efficiency.

NEAT (Non-Exercise Activity Thermogenesis)​

• Why it works: Daily movement outside the gym can make a huge difference (Levine, Science, 2005). This is all the non-gym stuff—walking, fidgeting, standing.
• How to do it:
  • Walk as much as possible (take the stairs, park far away).
  • Get a standing desk or stand up every hour.

---

3. Tools & Apps to Track Everything (Minimal Decision Fatigue)​

1. Calories & Macros
   • MyFitnessPal, Cronometer, or Lose It!
   • Tip: Pre-enter and save frequently eaten meals for 1-tap logging.
2. Workouts
   • Strong or Fitbod (log sets, reps, progressive overload).
   • Tip: Set your workouts on a schedule so there’s no day-of decision needed.
3. Steps & General Activity
   • Fitbit, Apple Watch, Garmin, or a basic Pedometer app on your phone (Steps app on iOS).
   • Tip: Make a daily step goal (e.g., 8k–10k) and try to beat it every day.

---

4. Eating Hacks to Cut Calories Without Feeling Miserable​

1. High-Volume, Low-Cal Foods
   • Veggies & Fruits (pears instead of bread, berries, salads).
   • Reference: Rolls et al., Am J Clin Nutr, 2004—volumetrics approach.
2. Zero-Calorie Drinks
   • Diet Soda/Pepsimax—helps curb sweet cravings without calories.
   • Water, Coffee, Tea (limit added sugars/creamers).
3. Simple Swaps
   • Pears or apples instead of bread or pastry.
   • Cauliflower rice instead of white rice.
   • Zero-cal sweeteners for sugar.
4. Meal Prepping
   • Cook large batches of protein and veggies. Divide into containers.
   • Reduces decision fatigue because meals are already planned.
5. Use Smaller Plates & Bowls
   • Why: It tricks you psychologically to feel you’re eating a full plate (Wansink, Am J Prev Med, 2007).
6. Front-Load Protein Early in the Day
   • Why: High-protein breakfasts improve satiety for the entire day (Leidy et al., Obesity, 2011).

---

5. Pharmacological Options (Under Proper Medical Supervision)​

1. Ritalin (Methylphenidate)
   • Why it helps: Stimulants can suppress appetite, increase focus.
   • Considerations: Potential side effects (elevated heart rate, blood pressure, insomnia). Only use if prescribed/monitored.
2. Mounjaro (Tirzepatide) or Other GLP-1 Agonists (e.g., Semaglutide)
   • Why it helps: GLP-1 receptor agonists reduce appetite, increase satiety, and can lead to meaningful fat loss (Wilding et al., Lancet, 2021).
   • Considerations: Potential GI side effects (nausea), must be prescribed, expensive for some, and you still need proper diet/exercise.

---

6. Sleep & Stress Management​

1. 8 Hours of Quality Sleep
   • Why: Sleep deprivation disrupts hunger hormones (ghrelin/leptin) and increases cravings (Taheri et al., PLoS Med, 2004).
   • How: Pre-bed routine (no screens 30–60 min before, cool and dark room).
2. Manage Stress
   • Why: Chronic stress elevates cortisol, which can promote fat storage (Adam & Epel, Curr Opin Endocrinol Diabetes Obes, 2007).
   • How: Meditation, walk breaks, journaling, or any technique that helps you relax.

---

7. Low Decision Fatigue: Make the Process Automatic​

1. Set Specific Times to Eat
   • Plan your meals around the same schedule each day—less chance to ‘wing it.’
2. Keep Healthy Foods Visible, Hide Junk
   • Put fruit and protein snacks at eye level; stash candy and ultra-processed snacks out of sight.
3. Same Breakfast & Lunch(or a small rotation)
   • Example: Oats + egg whites for breakfast, chicken + veggies for lunch.
   • This removes the mental drag of endless meal choices.

---

8. Putting It All Together​

1. Eat in a ~15–20% Deficit (track macros/calories in MyFitnessPal).
2. Hit ~1 g Protein per Pound of Body Weight daily (lean meats, dairy, etc.).
3. Lift Weights 2–4x/Week (track progress in Strong or Fitbod).
4. Aim for 8k–10k Steps/Day (track with a wearable or phone).
5. Use Simple Food Hacks (pears, veggies, zero-cal sodas).
6. Sleep 7–9 Hours/ Night and manage stress.
7. Consider GLP-1 Agonists or Stimulants only under qualified supervision.
8. Minimize Decision Fatigue (meal prep, consistent eating times, easy defaults).

Consistency over months (and years) is the magic. If you can make these habits automatic, you’ll get lean—and stay lean—while preserving muscle mass.

---

References (Key Studies & Reviews)​

1. Hall KD et al. (2012). “Energy balance and its components: implications for body weight regulation.” Am J Clin Nutr.
2. Layman DK et al. (2003). “Defining meal requirements for protein to optimize metabolic roles of amino acids.” J Nutr.
3. Morton RW et al. (2018). “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength.” Br J Sports Med.
4. Levine JA. (2005). “Non-exercise activity thermogenesis (NEAT).” Science.
5. Rolls BJ et al. (2004). “Volume of food consumed affects satiety in men.” Am J Clin Nutr.
6. Wansink B, van Ittersum K. (2007). “Portion size me: Plate-size induced consumption norms and win-win solutions for reducing food intake and waste.” Am J Prev Med.
7. Leidy HJ et al. (2011). “Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, ‘breakfast-skipping,’ late-adolescent girls.” Obesity.
8. Wilding JPH et al. (2021). “Once-Weekly Semaglutide in Adults with Overweight or Obesity.” Lancet.
9. Taheri S et al. (2004). “Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index.” PLoS Med.
10. Adam TC, Epel ES. (2007). “Stress, eating and the reward system.” Curr Opin Endocrinol Diabetes Obes.

---

The Bottom Line​

• Energy Deficit + High Protein + Resistance Training + NEAT + Adequate Sleep is the core.
• Appetite Management can include pharmacological aids if medically appropriate.
• Keep your systems simple (meal prep, minimal variety for breakfast/lunch, consistent workout schedule, track steps).
• This blueprint—done consistently—will help you actually get lean, stay lean, and maintain your muscle without tanking your hormones or sanity.

 

[mikeperry271]

Nice chatgpt thread

 

[Seth Walsh]

Nice chatgpt thread

Yeah coz ChatGPT is recommending mounjaro and ritalin.

This is just what works. Follow it or stay invisible.

 

[Сигма Бой]

Gymcel cope

 

[moggerofhumanity]

Haven't read yet, but repped immediately because of this.

100 likes and I'll post the Haircare Bible

 

[Drugsmaxxer]

Gymcel cope

stfu retard

 

[nik.077]

READ ALL, good thread

 

[Сигма Бой]

Mein IQ-score ist 69

 

[user223]

what bf do you think vinnie hacker is

 

[Edgarpill]

Here it is.

Science backed. Low decision fatigue. Sustainable. Bookmark this thread. Follow it as if it is your bible. 100 likes and I'll post the Haircare Bible

Follow all the nodes. Do not deviate.
View attachment 3505684

View attachment 3505687
View attachment 3505688

1. The Foundation: Calorie Control + High Protein​

Calorie Deficit​

• Why it works: Weight change is ultimately driven by energy balance (Hall et al., Am J Clin Nutr, 2012). You must eat fewer calories than you burn.
• How to do it without crashing: Aim for a moderate deficit (e.g., ~15–20% below maintenance) so you don’t annihilate your metabolism or lose muscle mass.

High Protein Intake​

• Why it works: Higher protein diets help preserve muscle mass, increase satiety, and have a higher thermic effect (Layman et al., J Nutr, 2003).
• How to do it: Consume ~1 g of protein per pound of body weight (2.2 g/kg). If you weigh 150 lbs, aim for ~150 g of protein daily.

Quick Protein Sources​

• Lean Meats (chicken breast, turkey, fish)
• Low-Fat Dairy (Greek yogurt, cottage cheese)
• Plant Proteins (lentils, tofu, tempeh)
• Protein Supplements (whey, casein, pea protein)

---

2. Training for Muscle Preservation​

Resistance Training​

• Why it works: Resistance exercise signals your body to retain—and potentially build—muscle even in a calorie deficit (Morton et al., Br J Sports Med, 2018).
• How to do it:
  1. Progressive Overload (track your weights/reps and try to improve gradually).
  2. 2–4 Sessions/Week (enough volume to maintain/gain strength).
  3. Focus on Compound Lifts (squats, deadlifts, presses, rows) to maximize efficiency.

NEAT (Non-Exercise Activity Thermogenesis)​

• Why it works: Daily movement outside the gym can make a huge difference (Levine, Science, 2005). This is all the non-gym stuff—walking, fidgeting, standing.
• How to do it:
  • Walk as much as possible (take the stairs, park far away).
  • Get a standing desk or stand up every hour.

---

3. Tools & Apps to Track Everything (Minimal Decision Fatigue)​

1. Calories & Macros
   • MyFitnessPal, Cronometer, or Lose It!
   • Tip: Pre-enter and save frequently eaten meals for 1-tap logging.
2. Workouts
   • Strong or Fitbod (log sets, reps, progressive overload).
   • Tip: Set your workouts on a schedule so there’s no day-of decision needed.
3. Steps & General Activity
   • Fitbit, Apple Watch, Garmin, or a basic Pedometer app on your phone (Steps app on iOS).
   • Tip: Make a daily step goal (e.g., 8k–10k) and try to beat it every day.

---

4. Eating Hacks to Cut Calories Without Feeling Miserable​

1. High-Volume, Low-Cal Foods
   • Veggies & Fruits (pears instead of bread, berries, salads).
   • Reference: Rolls et al., Am J Clin Nutr, 2004—volumetrics approach.
2. Zero-Calorie Drinks
   • Diet Soda/Pepsimax—helps curb sweet cravings without calories.
   • Water, Coffee, Tea (limit added sugars/creamers).
3. Simple Swaps
   • Pears or apples instead of bread or pastry.
   • Cauliflower rice instead of white rice.
   • Zero-cal sweeteners for sugar.
4. Meal Prepping
   • Cook large batches of protein and veggies. Divide into containers.
   • Reduces decision fatigue because meals are already planned.
5. Use Smaller Plates & Bowls
   • Why: It tricks you psychologically to feel you’re eating a full plate (Wansink, Am J Prev Med, 2007).
6. Front-Load Protein Early in the Day
   • Why: High-protein breakfasts improve satiety for the entire day (Leidy et al., Obesity, 2011).

---

5. Pharmacological Options (Under Proper Medical Supervision)​

1. Ritalin (Methylphenidate)
   • Why it helps: Stimulants can suppress appetite, increase focus.
   • Considerations: Potential side effects (elevated heart rate, blood pressure, insomnia). Only use if prescribed/monitored.
2. Mounjaro (Tirzepatide) or Other GLP-1 Agonists (e.g., Semaglutide)
   • Why it helps: GLP-1 receptor agonists reduce appetite, increase satiety, and can lead to meaningful fat loss (Wilding et al., Lancet, 2021).
   • Considerations: Potential GI side effects (nausea), must be prescribed, expensive for some, and you still need proper diet/exercise.

---

6. Sleep & Stress Management​

1. 8 Hours of Quality Sleep
   • Why: Sleep deprivation disrupts hunger hormones (ghrelin/leptin) and increases cravings (Taheri et al., PLoS Med, 2004).
   • How: Pre-bed routine (no screens 30–60 min before, cool and dark room).
2. Manage Stress
   • Why: Chronic stress elevates cortisol, which can promote fat storage (Adam & Epel, Curr Opin Endocrinol Diabetes Obes, 2007).
   • How: Meditation, walk breaks, journaling, or any technique that helps you relax.

---

7. Low Decision Fatigue: Make the Process Automatic​

1. Set Specific Times to Eat
   • Plan your meals around the same schedule each day—less chance to ‘wing it.’
2. Keep Healthy Foods Visible, Hide Junk
   • Put fruit and protein snacks at eye level; stash candy and ultra-processed snacks out of sight.
3. Same Breakfast & Lunch(or a small rotation)
   • Example: Oats + egg whites for breakfast, chicken + veggies for lunch.
   • This removes the mental drag of endless meal choices.

---

8. Putting It All Together​

1. Eat in a ~15–20% Deficit (track macros/calories in MyFitnessPal).
2. Hit ~1 g Protein per Pound of Body Weight daily (lean meats, dairy, etc.).
3. Lift Weights 2–4x/Week (track progress in Strong or Fitbod).
4. Aim for 8k–10k Steps/Day (track with a wearable or phone).
5. Use Simple Food Hacks (pears, veggies, zero-cal sodas).
6. Sleep 7–9 Hours/ Night and manage stress.
7. Consider GLP-1 Agonists or Stimulants only under qualified supervision.
8. Minimize Decision Fatigue (meal prep, consistent eating times, easy defaults).

Consistency over months (and years) is the magic. If you can make these habits automatic, you’ll get lean—and stay lean—while preserving muscle mass.

---

References (Key Studies & Reviews)​

1. Hall KD et al. (2012). “Energy balance and its components: implications for body weight regulation.” Am J Clin Nutr.
2. Layman DK et al. (2003). “Defining meal requirements for protein to optimize metabolic roles of amino acids.” J Nutr.
3. Morton RW et al. (2018). “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength.” Br J Sports Med.
4. Levine JA. (2005). “Non-exercise activity thermogenesis (NEAT).” Science.
5. Rolls BJ et al. (2004). “Volume of food consumed affects satiety in men.” Am J Clin Nutr.
6. Wansink B, van Ittersum K. (2007). “Portion size me: Plate-size induced consumption norms and win-win solutions for reducing food intake and waste.” Am J Prev Med.
7. Leidy HJ et al. (2011). “Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, ‘breakfast-skipping,’ late-adolescent girls.” Obesity.
8. Wilding JPH et al. (2021). “Once-Weekly Semaglutide in Adults with Overweight or Obesity.” Lancet.
9. Taheri S et al. (2004). “Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index.” PLoS Med.
10. Adam TC, Epel ES. (2007). “Stress, eating and the reward system.” Curr Opin Endocrinol Diabetes Obes.

---

The Bottom Line​

• Energy Deficit + High Protein + Resistance Training + NEAT + Adequate Sleep is the core.
• Appetite Management can include pharmacological aids if medically appropriate.
• Keep your systems simple (meal prep, minimal variety for breakfast/lunch, consistent workout schedule, track steps).
• This blueprint—done consistently—will help you actually get lean, stay lean, and maintain your muscle without tanking your hormones or sanity.

clown lol do ur research calorie defecit lowers test and crashes hormones just eat healthy and do cardio guys

 

[Seth Walsh]

what bf do you think vinnie hacker is

10-12

 

[Seth Walsh]

clown lol do ur research calorie defecit lowers test and crashes hormones just eat healthy and do cardio guys

Don't listen to this retard who says not to go in a caloric deficit to lose weight (hint: it's impossible to lose weight in a caloric surplus)

 

[DarkAscender]

Gymcel cope

Retarded take.
Just look how a male model starts looking worse when they're not as lean.

 

[DarkAscender]

10-12

How lean do you think Vito Basso was for most of his modelling career. And in this photo?

 

[Сигма Бой]

Retarded take.
Just look how a male model starts looking worse when they're not as lean.

View attachment 3505767View attachment 3505771View attachment 3505773

The first nigger doesn't even look that much worse

 

[DarkAscender]

The first nigger doesn't even look that much worse

Mirin your iq

 

[Сигма Бой]

Mirin your iq

 

[ascension!]

cope thread, just a speedrun on How-To fuck up your hormones

 

[RapeAllFemales]

Just starvemaxx for 7 days, maintence and then starvemaxx again

Fasting is very good for the body, you'd fuck your hormones more with a normal caloric deficit

 

[DarkAscender]

Just starvemaxx for 7 days, maintence and then starvemaxx again

Worst way to go about it, you're gonna lose muscle, water weight and little bits of fat.. Just to destroy your metabolism and relationship with food. And it requires insane willpower that no one really has, and you're in risk of developing an ed..

Not worth it, just do a normal fat loss diet for a couple months, prioritizing high protein intake and a smaller caloric deficit.

 

[Kelly Oubre Jr]

water but very good summary and well presented for the dumbcels on here who still havent figured this out

 

[Seth Walsh]

cope thread, just a speedrun on How-To fuck up your hormones

How does 15-20% below maintenance fuck up your hormones?

 

[Seth Walsh]

water but very good summary and well presented for the dumbcels on here who still havent figured this out

I wanna make a water thread series but where each thread is actually very helpful.

 

[RapeAllFemales]

Worst way to go about it, you're gonna lose muscle, water weight and little bits of fat.. Just to destroy your metabolism and relationship with food. And it requires insane willpower that no one really has, and you're in risk of developing an ed..

Not worth it, just do a normal fat loss diet for a couple months, prioritizing high protein intake and a smaller caloric deficit.

It certainly requires high discipline, but if you train while fasting your metabolism becomes super fast, the loss of muscle mass is a myth

 

[DarkAscender]

It certainly requires high discipline, but if you train while fasting your metabolism becomes super fast, the loss of muscle mass is a myth

You don't want to starvemaxx that much, since it rids your body of its nutrients and you get 0 protein in. So you'll lose more muscle than if you were to eat in a smaller deficit and prioritize eating high protein. And you're gonna lose strength gains aswell

 

[RapeAllFemales]

You don't want to starvemaxx that much, since it rids your body of its nutrients and you get 0 protein in. So you'll lose more muscle than if you were to eat in a smaller deficit and prioritize eating high protein. And you're gonna lose strength gains aswell

False

 

[highinhibcel]

Here it is.

Science backed. Low decision fatigue. Sustainable. Bookmark this thread. Follow it as if it is your bible. 100 likes and I'll post the Haircare Bible

Follow all the nodes. Do not deviate.
View attachment 3505684

View attachment 3505687
View attachment 3505688

1. The Foundation: Calorie Control + High Protein​

Calorie Deficit​

• Why it works: Weight change is ultimately driven by energy balance (Hall et al., Am J Clin Nutr, 2012). You must eat fewer calories than you burn.
• How to do it without crashing: Aim for a moderate deficit (e.g., ~15–20% below maintenance) so you don’t annihilate your metabolism or lose muscle mass.

High Protein Intake​

• Why it works: Higher protein diets help preserve muscle mass, increase satiety, and have a higher thermic effect (Layman et al., J Nutr, 2003).
• How to do it: Consume ~1 g of protein per pound of body weight (2.2 g/kg). If you weigh 150 lbs, aim for ~150 g of protein daily.

Quick Protein Sources​

• Lean Meats (chicken breast, turkey, fish)
• Low-Fat Dairy (Greek yogurt, cottage cheese)
• Plant Proteins (lentils, tofu, tempeh)
• Protein Supplements (whey, casein, pea protein)

---

2. Training for Muscle Preservation​

Resistance Training​

• Why it works: Resistance exercise signals your body to retain—and potentially build—muscle even in a calorie deficit (Morton et al., Br J Sports Med, 2018).
• How to do it:
  1. Progressive Overload (track your weights/reps and try to improve gradually).
  2. 2–4 Sessions/Week (enough volume to maintain/gain strength).
  3. Focus on Compound Lifts (squats, deadlifts, presses, rows) to maximize efficiency.

NEAT (Non-Exercise Activity Thermogenesis)​

• Why it works: Daily movement outside the gym can make a huge difference (Levine, Science, 2005). This is all the non-gym stuff—walking, fidgeting, standing.
• How to do it:
  • Walk as much as possible (take the stairs, park far away).
  • Get a standing desk or stand up every hour.

---

3. Tools & Apps to Track Everything (Minimal Decision Fatigue)​

1. Calories & Macros
   • MyFitnessPal, Cronometer, or Lose It!
   • Tip: Pre-enter and save frequently eaten meals for 1-tap logging.
2. Workouts
   • Strong or Fitbod (log sets, reps, progressive overload).
   • Tip: Set your workouts on a schedule so there’s no day-of decision needed.
3. Steps & General Activity
   • Fitbit, Apple Watch, Garmin, or a basic Pedometer app on your phone (Steps app on iOS).
   • Tip: Make a daily step goal (e.g., 8k–10k) and try to beat it every day.

---

4. Eating Hacks to Cut Calories Without Feeling Miserable​

1. High-Volume, Low-Cal Foods
   • Veggies & Fruits (pears instead of bread, berries, salads).
   • Reference: Rolls et al., Am J Clin Nutr, 2004—volumetrics approach.
2. Zero-Calorie Drinks
   • Diet Soda/Pepsimax—helps curb sweet cravings without calories.
   • Water, Coffee, Tea (limit added sugars/creamers).
3. Simple Swaps
   • Pears or apples instead of bread or pastry.
   • Cauliflower rice instead of white rice.
   • Zero-cal sweeteners for sugar.
4. Meal Prepping
   • Cook large batches of protein and veggies. Divide into containers.
   • Reduces decision fatigue because meals are already planned.
5. Use Smaller Plates & Bowls
   • Why: It tricks you psychologically to feel you’re eating a full plate (Wansink, Am J Prev Med, 2007).
6. Front-Load Protein Early in the Day
   • Why: High-protein breakfasts improve satiety for the entire day (Leidy et al., Obesity, 2011).

---

5. Pharmacological Options (Under Proper Medical Supervision)​

1. Ritalin (Methylphenidate)
   • Why it helps: Stimulants can suppress appetite, increase focus.
   • Considerations: Potential side effects (elevated heart rate, blood pressure, insomnia). Only use if prescribed/monitored.
2. Mounjaro (Tirzepatide) or Other GLP-1 Agonists (e.g., Semaglutide)
   • Why it helps: GLP-1 receptor agonists reduce appetite, increase satiety, and can lead to meaningful fat loss (Wilding et al., Lancet, 2021).
   • Considerations: Potential GI side effects (nausea), must be prescribed, expensive for some, and you still need proper diet/exercise.

---

6. Sleep & Stress Management​

1. 8 Hours of Quality Sleep
   • Why: Sleep deprivation disrupts hunger hormones (ghrelin/leptin) and increases cravings (Taheri et al., PLoS Med, 2004).
   • How: Pre-bed routine (no screens 30–60 min before, cool and dark room).
2. Manage Stress
   • Why: Chronic stress elevates cortisol, which can promote fat storage (Adam & Epel, Curr Opin Endocrinol Diabetes Obes, 2007).
   • How: Meditation, walk breaks, journaling, or any technique that helps you relax.

---

7. Low Decision Fatigue: Make the Process Automatic​

1. Set Specific Times to Eat
   • Plan your meals around the same schedule each day—less chance to ‘wing it.’
2. Keep Healthy Foods Visible, Hide Junk
   • Put fruit and protein snacks at eye level; stash candy and ultra-processed snacks out of sight.
3. Same Breakfast & Lunch(or a small rotation)
   • Example: Oats + egg whites for breakfast, chicken + veggies for lunch.
   • This removes the mental drag of endless meal choices.

---

8. Putting It All Together​

1. Eat in a ~15–20% Deficit (track macros/calories in MyFitnessPal).
2. Hit ~1 g Protein per Pound of Body Weight daily (lean meats, dairy, etc.).
3. Lift Weights 2–4x/Week (track progress in Strong or Fitbod).
4. Aim for 8k–10k Steps/Day (track with a wearable or phone).
5. Use Simple Food Hacks (pears, veggies, zero-cal sodas).
6. Sleep 7–9 Hours/ Night and manage stress.
7. Consider GLP-1 Agonists or Stimulants only under qualified supervision.
8. Minimize Decision Fatigue (meal prep, consistent eating times, easy defaults).

Consistency over months (and years) is the magic. If you can make these habits automatic, you’ll get lean—and stay lean—while preserving muscle mass.

---

References (Key Studies & Reviews)​

1. Hall KD et al. (2012). “Energy balance and its components: implications for body weight regulation.” Am J Clin Nutr.
2. Layman DK et al. (2003). “Defining meal requirements for protein to optimize metabolic roles of amino acids.” J Nutr.
3. Morton RW et al. (2018). “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength.” Br J Sports Med.
4. Levine JA. (2005). “Non-exercise activity thermogenesis (NEAT).” Science.
5. Rolls BJ et al. (2004). “Volume of food consumed affects satiety in men.” Am J Clin Nutr.
6. Wansink B, van Ittersum K. (2007). “Portion size me: Plate-size induced consumption norms and win-win solutions for reducing food intake and waste.” Am J Prev Med.
7. Leidy HJ et al. (2011). “Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, ‘breakfast-skipping,’ late-adolescent girls.” Obesity.
8. Wilding JPH et al. (2021). “Once-Weekly Semaglutide in Adults with Overweight or Obesity.” Lancet.
9. Taheri S et al. (2004). “Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index.” PLoS Med.
10. Adam TC, Epel ES. (2007). “Stress, eating and the reward system.” Curr Opin Endocrinol Diabetes Obes.

---

The Bottom Line​

• Energy Deficit + High Protein + Resistance Training + NEAT + Adequate Sleep is the core.
• Appetite Management can include pharmacological aids if medically appropriate.
• Keep your systems simple (meal prep, minimal variety for breakfast/lunch, consistent workout schedule, track steps).
• This blueprint—done consistently—will help you actually get lean, stay lean, and maintain your muscle without tanking your hormones or sanity.

This should all be general knowledge tbh

 

[chadisbeingmade]

Not even gonna lie, if you just eat 5% ground beef and vegetables and time shit properly, and eat when your actually hungry instead of just bored, you’re most likely gonna be in a caloric deficit without even tracking.

I’ve eaten 750g 5% ground beef, 3 eggs and 340g salad today, and tbh I feel stuffed right now.
(1500cals, 190g protein, 10g carb, 80g fat)

Coming from someone who has has 10k+ calorie cheat days easily.

Also important to note that weekly average calories and deficit is way more important than daily calorie intake.

Like my goal is 1200 calories a day, and considering last 3 days were lower cals, and today slightly higher, my average is still 1200 cals over the 3 days.

 

[chadisbeingmade]

cope thread, just a speedrun on How-To fuck up your hormones

What? even if you ate giga low calories, as long as you get enough dietary fats your hormones will be fine.

 

[rand anon]

Disagree with the low fat dairy part. High fat dairy keeps u way more satiated

 

[gymceltard]

Bad advice

Eat raw meat and drink raw milk if you want to be healthy, not toxic grain sludge.

 

[gymceltard]

Quick Protein Sources​

• Lean Meats (chicken breast, turkey, fish)
• Low-Fat Dairy (Greek yogurt, cottage cheese)
• Plant Proteins (lentils, tofu, tempeh)
• Protein Supplements (whey, casein, pea protein)

Slave food

 

[Deleted member 81875]

Here it is.

Science backed. Low decision fatigue. Sustainable. Bookmark this thread. Follow it as if it is your bible. 100 likes and I'll post the Haircare Bible

Follow all the nodes. Do not deviate.
View attachment 3505684

View attachment 3505687
View attachment 3505688

1. The Foundation: Calorie Control + High Protein​

Calorie Deficit​

• Why it works: Weight change is ultimately driven by energy balance (Hall et al., Am J Clin Nutr, 2012). You must eat fewer calories than you burn.
• How to do it without crashing: Aim for a moderate deficit (e.g., ~15–20% below maintenance) so you don’t annihilate your metabolism or lose muscle mass.

High Protein Intake​

• Why it works: Higher protein diets help preserve muscle mass, increase satiety, and have a higher thermic effect (Layman et al., J Nutr, 2003).
• How to do it: Consume ~1 g of protein per pound of body weight (2.2 g/kg). If you weigh 150 lbs, aim for ~150 g of protein daily.

Quick Protein Sources​

• Lean Meats (chicken breast, turkey, fish)
• Low-Fat Dairy (Greek yogurt, cottage cheese)
• Plant Proteins (lentils, tofu, tempeh)
• Protein Supplements (whey, casein, pea protein)

---

2. Training for Muscle Preservation​

Resistance Training​

• Why it works: Resistance exercise signals your body to retain—and potentially build—muscle even in a calorie deficit (Morton et al., Br J Sports Med, 2018).
• How to do it:
  1. Progressive Overload (track your weights/reps and try to improve gradually).
  2. 2–4 Sessions/Week (enough volume to maintain/gain strength).
  3. Focus on Compound Lifts (squats, deadlifts, presses, rows) to maximize efficiency.

NEAT (Non-Exercise Activity Thermogenesis)​

• Why it works: Daily movement outside the gym can make a huge difference (Levine, Science, 2005). This is all the non-gym stuff—walking, fidgeting, standing.
• How to do it:
  • Walk as much as possible (take the stairs, park far away).
  • Get a standing desk or stand up every hour.

---

3. Tools & Apps to Track Everything (Minimal Decision Fatigue)​

1. Calories & Macros
   • MyFitnessPal, Cronometer, or Lose It!
   • Tip: Pre-enter and save frequently eaten meals for 1-tap logging.
2. Workouts
   • Strong or Fitbod (log sets, reps, progressive overload).
   • Tip: Set your workouts on a schedule so there’s no day-of decision needed.
3. Steps & General Activity
   • Fitbit, Apple Watch, Garmin, or a basic Pedometer app on your phone (Steps app on iOS).
   • Tip: Make a daily step goal (e.g., 8k–10k) and try to beat it every day.

---

4. Eating Hacks to Cut Calories Without Feeling Miserable​

1. High-Volume, Low-Cal Foods
   • Veggies & Fruits (pears instead of bread, berries, salads).
   • Reference: Rolls et al., Am J Clin Nutr, 2004—volumetrics approach.
2. Zero-Calorie Drinks
   • Diet Soda/Pepsimax—helps curb sweet cravings without calories.
   • Water, Coffee, Tea (limit added sugars/creamers).
3. Simple Swaps
   • Pears or apples instead of bread or pastry.
   • Cauliflower rice instead of white rice.
   • Zero-cal sweeteners for sugar.
4. Meal Prepping
   • Cook large batches of protein and veggies. Divide into containers.
   • Reduces decision fatigue because meals are already planned.
5. Use Smaller Plates & Bowls
   • Why: It tricks you psychologically to feel you’re eating a full plate (Wansink, Am J Prev Med, 2007).
6. Front-Load Protein Early in the Day
   • Why: High-protein breakfasts improve satiety for the entire day (Leidy et al., Obesity, 2011).

---

5. Pharmacological Options (Under Proper Medical Supervision)​

1. Ritalin (Methylphenidate)
   • Why it helps: Stimulants can suppress appetite, increase focus.
   • Considerations: Potential side effects (elevated heart rate, blood pressure, insomnia). Only use if prescribed/monitored.
2. Mounjaro (Tirzepatide) or Other GLP-1 Agonists (e.g., Semaglutide)
   • Why it helps: GLP-1 receptor agonists reduce appetite, increase satiety, and can lead to meaningful fat loss (Wilding et al., Lancet, 2021).
   • Considerations: Potential GI side effects (nausea), must be prescribed, expensive for some, and you still need proper diet/exercise.

---

6. Sleep & Stress Management​

1. 8 Hours of Quality Sleep
   • Why: Sleep deprivation disrupts hunger hormones (ghrelin/leptin) and increases cravings (Taheri et al., PLoS Med, 2004).
   • How: Pre-bed routine (no screens 30–60 min before, cool and dark room).
2. Manage Stress
   • Why: Chronic stress elevates cortisol, which can promote fat storage (Adam & Epel, Curr Opin Endocrinol Diabetes Obes, 2007).
   • How: Meditation, walk breaks, journaling, or any technique that helps you relax.

---

7. Low Decision Fatigue: Make the Process Automatic​

1. Set Specific Times to Eat
   • Plan your meals around the same schedule each day—less chance to ‘wing it.’
2. Keep Healthy Foods Visible, Hide Junk
   • Put fruit and protein snacks at eye level; stash candy and ultra-processed snacks out of sight.
3. Same Breakfast & Lunch(or a small rotation)
   • Example: Oats + egg whites for breakfast, chicken + veggies for lunch.
   • This removes the mental drag of endless meal choices.

---

8. Putting It All Together​

1. Eat in a ~15–20% Deficit (track macros/calories in MyFitnessPal).
2. Hit ~1 g Protein per Pound of Body Weight daily (lean meats, dairy, etc.).
3. Lift Weights 2–4x/Week (track progress in Strong or Fitbod).
4. Aim for 8k–10k Steps/Day (track with a wearable or phone).
5. Use Simple Food Hacks (pears, veggies, zero-cal sodas).
6. Sleep 7–9 Hours/ Night and manage stress.
7. Consider GLP-1 Agonists or Stimulants only under qualified supervision.
8. Minimize Decision Fatigue (meal prep, consistent eating times, easy defaults).

Consistency over months (and years) is the magic. If you can make these habits automatic, you’ll get lean—and stay lean—while preserving muscle mass.

---

References (Key Studies & Reviews)​

1. Hall KD et al. (2012). “Energy balance and its components: implications for body weight regulation.” Am J Clin Nutr.
2. Layman DK et al. (2003). “Defining meal requirements for protein to optimize metabolic roles of amino acids.” J Nutr.
3. Morton RW et al. (2018). “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength.” Br J Sports Med.
4. Levine JA. (2005). “Non-exercise activity thermogenesis (NEAT).” Science.
5. Rolls BJ et al. (2004). “Volume of food consumed affects satiety in men.” Am J Clin Nutr.
6. Wansink B, van Ittersum K. (2007). “Portion size me: Plate-size induced consumption norms and win-win solutions for reducing food intake and waste.” Am J Prev Med.
7. Leidy HJ et al. (2011). “Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, ‘breakfast-skipping,’ late-adolescent girls.” Obesity.
8. Wilding JPH et al. (2021). “Once-Weekly Semaglutide in Adults with Overweight or Obesity.” Lancet.
9. Taheri S et al. (2004). “Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index.” PLoS Med.
10. Adam TC, Epel ES. (2007). “Stress, eating and the reward system.” Curr Opin Endocrinol Diabetes Obes.

---

The Bottom Line​

• Energy Deficit + High Protein + Resistance Training + NEAT + Adequate Sleep is the core.
• Appetite Management can include pharmacological aids if medically appropriate.
• Keep your systems simple (meal prep, minimal variety for breakfast/lunch, consistent workout schedule, track steps).
• This blueprint—done consistently—will help you actually get lean, stay lean, and maintain your muscle without tanking your hormones or sanity.

This entire post could have been replaced with 3 words:

meat, fruit, and LISS

 

[maximum cope31]

I believe all the dudes you have posted are roided. I observe this constantly in my gym, dudes similar sized to the photos you have posted, their physiques vary dramatically. They are shredded, veins blasting for 3 months and then they legit look like ''do you even lift'' category for the next three months. Therefore, I concluded that they are roiding.


They are exactly this size:

Staying lean is an another dimension compared to getting lean. I strongly believe it is close to impossible without roids.

 

[MUSTYCOPER]

How lean do you think Vito Basso was for most of his modelling career. And in this photo?

View attachment 3505778

i would say 10-12 it would be a closed deal if he had ab veins. I do think tho vito could be leaner now due to the fact that he does crazy as cardio or sum. He was still prob 10-12 in prime regardless. I think i saw a slideshow on tiktok and he was this lean during prime with one of images revealing the same set of abs, but the abs being much more cut.

 

[AstroSky]

I believe all the dudes you have posted are roided. I observe this constantly in my gym, dudes similar sized to the photos you have posted, their physiques vary dramatically. They are shredded, veins blasting for 3 months and then they legit look like ''do you even lift'' category for the next three months. Therefore, I concluded that they are roiding.


They are exactly this size:
View attachment 3510198


Staying lean is an another dimension compared to getting lean. I strongly believe it is close to impossible without roids.

Good eyes. Yes. They are on roids. Once you take roids and actual know what compounds do. You can spot a none natty instantly only naturals struggle to truly see the gray area of bodybuilding where you can be on it but "pass" as natty with enough mass gaslighting

 

[AstroSky]

I believe all the dudes you have posted are roided. I observe this constantly in my gym, dudes similar sized to the photos you have posted, their physiques vary dramatically. They are shredded, veins blasting for 3 months and then they legit look like ''do you even lift'' category for the next three months. Therefore, I concluded that they are roiding.


They are exactly this size:
View attachment 3510198


Staying lean is an another dimension compared to getting lean. I strongly believe it is close to impossible without roids.

However you can get lean and look good as a natural. Just you won't look "full" and lean.

 

[Zerske]

This thread deserves BOTB, I've been looking into leanmaxxing for a long period of time (over a year) with successful fat loss (14kg - obviously i didn't do leanmaxxing for the whole year+ period, i took many breaks i am not superhuman)

The knowledge is very much correct, optimal and, importantly, healthy (apart from Pharmacological Options section)- as this type of "clean" leanmaxxing - as opposed to stuff like "starvemaxxing" - is much more likely to produce good habits in you, thus making sure you do not gain too much weight after you finish leanmaxxing

i'd add that doing 8-10k steps a day is beneficial, but the amount of morale you lose from having to do it pretty much daily is not worth it. lower your calorie intake if you are struggling, as you will find these "8k steps daily" regiments don't work - your motivation will most likely drain.

no hate no glaze

 

[160cmcurry]

high iq thread, thanks bhai

 

[shredded4summer]

Here it is.

Science backed. Low decision fatigue. Sustainable. Bookmark this thread. Follow it as if it is your bible. 100 likes and I'll post the Haircare Bible

Follow all the nodes. Do not deviate.
View attachment 3505684

View attachment 3505687
View attachment 3505688

1. The Foundation: Calorie Control + High Protein​

Calorie Deficit​

• Why it works: Weight change is ultimately driven by energy balance (Hall et al., Am J Clin Nutr, 2012). You must eat fewer calories than you burn.
• How to do it without crashing: Aim for a moderate deficit (e.g., ~15–20% below maintenance) so you don’t annihilate your metabolism or lose muscle mass.

High Protein Intake​

• Why it works: Higher protein diets help preserve muscle mass, increase satiety, and have a higher thermic effect (Layman et al., J Nutr, 2003).
• How to do it: Consume ~1 g of protein per pound of body weight (2.2 g/kg). If you weigh 150 lbs, aim for ~150 g of protein daily.

Quick Protein Sources​

• Lean Meats (chicken breast, turkey, fish)
• Low-Fat Dairy (Greek yogurt, cottage cheese)
• Plant Proteins (lentils, tofu, tempeh)
• Protein Supplements (whey, casein, pea protein)

---

2. Training for Muscle Preservation​

Resistance Training​

• Why it works: Resistance exercise signals your body to retain—and potentially build—muscle even in a calorie deficit (Morton et al., Br J Sports Med, 2018).
• How to do it:
  1. Progressive Overload (track your weights/reps and try to improve gradually).
  2. 2–4 Sessions/Week (enough volume to maintain/gain strength).
  3. Focus on Compound Lifts (squats, deadlifts, presses, rows) to maximize efficiency.

NEAT (Non-Exercise Activity Thermogenesis)​

• Why it works: Daily movement outside the gym can make a huge difference (Levine, Science, 2005). This is all the non-gym stuff—walking, fidgeting, standing.
• How to do it:
  • Walk as much as possible (take the stairs, park far away).
  • Get a standing desk or stand up every hour.

---

3. Tools & Apps to Track Everything (Minimal Decision Fatigue)​

1. Calories & Macros
   • MyFitnessPal, Cronometer, or Lose It!
   • Tip: Pre-enter and save frequently eaten meals for 1-tap logging.
2. Workouts
   • Strong or Fitbod (log sets, reps, progressive overload).
   • Tip: Set your workouts on a schedule so there’s no day-of decision needed.
3. Steps & General Activity
   • Fitbit, Apple Watch, Garmin, or a basic Pedometer app on your phone (Steps app on iOS).
   • Tip: Make a daily step goal (e.g., 8k–10k) and try to beat it every day.

---

4. Eating Hacks to Cut Calories Without Feeling Miserable​

1. High-Volume, Low-Cal Foods
   • Veggies & Fruits (pears instead of bread, berries, salads).
   • Reference: Rolls et al., Am J Clin Nutr, 2004—volumetrics approach.
2. Zero-Calorie Drinks
   • Diet Soda/Pepsimax—helps curb sweet cravings without calories.
   • Water, Coffee, Tea (limit added sugars/creamers).
3. Simple Swaps
   • Pears or apples instead of bread or pastry.
   • Cauliflower rice instead of white rice.
   • Zero-cal sweeteners for sugar.
4. Meal Prepping
   • Cook large batches of protein and veggies. Divide into containers.
   • Reduces decision fatigue because meals are already planned.
5. Use Smaller Plates & Bowls
   • Why: It tricks you psychologically to feel you’re eating a full plate (Wansink, Am J Prev Med, 2007).
6. Front-Load Protein Early in the Day
   • Why: High-protein breakfasts improve satiety for the entire day (Leidy et al., Obesity, 2011).

---

5. Pharmacological Options (Under Proper Medical Supervision)​

1. Ritalin (Methylphenidate)
   • Why it helps: Stimulants can suppress appetite, increase focus.
   • Considerations: Potential side effects (elevated heart rate, blood pressure, insomnia). Only use if prescribed/monitored.
2. Mounjaro (Tirzepatide) or Other GLP-1 Agonists (e.g., Semaglutide)
   • Why it helps: GLP-1 receptor agonists reduce appetite, increase satiety, and can lead to meaningful fat loss (Wilding et al., Lancet, 2021).
   • Considerations: Potential GI side effects (nausea), must be prescribed, expensive for some, and you still need proper diet/exercise.

---

6. Sleep & Stress Management​

1. 8 Hours of Quality Sleep
   • Why: Sleep deprivation disrupts hunger hormones (ghrelin/leptin) and increases cravings (Taheri et al., PLoS Med, 2004).
   • How: Pre-bed routine (no screens 30–60 min before, cool and dark room).
2. Manage Stress
   • Why: Chronic stress elevates cortisol, which can promote fat storage (Adam & Epel, Curr Opin Endocrinol Diabetes Obes, 2007).
   • How: Meditation, walk breaks, journaling, or any technique that helps you relax.

---

7. Low Decision Fatigue: Make the Process Automatic​

1. Set Specific Times to Eat
   • Plan your meals around the same schedule each day—less chance to ‘wing it.’
2. Keep Healthy Foods Visible, Hide Junk
   • Put fruit and protein snacks at eye level; stash candy and ultra-processed snacks out of sight.
3. Same Breakfast & Lunch(or a small rotation)
   • Example: Oats + egg whites for breakfast, chicken + veggies for lunch.
   • This removes the mental drag of endless meal choices.

---

8. Putting It All Together​

1. Eat in a ~15–20% Deficit (track macros/calories in MyFitnessPal).
2. Hit ~1 g Protein per Pound of Body Weight daily (lean meats, dairy, etc.).
3. Lift Weights 2–4x/Week (track progress in Strong or Fitbod).
4. Aim for 8k–10k Steps/Day (track with a wearable or phone).
5. Use Simple Food Hacks (pears, veggies, zero-cal sodas).
6. Sleep 7–9 Hours/ Night and manage stress.
7. Consider GLP-1 Agonists or Stimulants only under qualified supervision.
8. Minimize Decision Fatigue (meal prep, consistent eating times, easy defaults).

Consistency over months (and years) is the magic. If you can make these habits automatic, you’ll get lean—and stay lean—while preserving muscle mass.

---

References (Key Studies & Reviews)​

1. Hall KD et al. (2012). “Energy balance and its components: implications for body weight regulation.” Am J Clin Nutr.
2. Layman DK et al. (2003). “Defining meal requirements for protein to optimize metabolic roles of amino acids.” J Nutr.
3. Morton RW et al. (2018). “A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength.” Br J Sports Med.
4. Levine JA. (2005). “Non-exercise activity thermogenesis (NEAT).” Science.
5. Rolls BJ et al. (2004). “Volume of food consumed affects satiety in men.” Am J Clin Nutr.
6. Wansink B, van Ittersum K. (2007). “Portion size me: Plate-size induced consumption norms and win-win solutions for reducing food intake and waste.” Am J Prev Med.
7. Leidy HJ et al. (2011). “Beneficial effects of a higher-protein breakfast on the appetitive, hormonal, and neural signals controlling energy intake regulation in overweight/obese, ‘breakfast-skipping,’ late-adolescent girls.” Obesity.
8. Wilding JPH et al. (2021). “Once-Weekly Semaglutide in Adults with Overweight or Obesity.” Lancet.
9. Taheri S et al. (2004). “Short Sleep Duration Is Associated with Reduced Leptin, Elevated Ghrelin, and Increased Body Mass Index.” PLoS Med.
10. Adam TC, Epel ES. (2007). “Stress, eating and the reward system.” Curr Opin Endocrinol Diabetes Obes.

---

The Bottom Line​

• Energy Deficit + High Protein + Resistance Training + NEAT + Adequate Sleep is the core.
• Appetite Management can include pharmacological aids if medically appropriate.
• Keep your systems simple (meal prep, minimal variety for breakfast/lunch, consistent workout schedule, track steps).
• This blueprint—done consistently—will help you actually get lean, stay lean, and maintain your muscle without tanking your hormones or sanity.

Low iq and calories don’t apply to humans