Big leanmaxxing issue

[jboard]

So I basically did everything wrong and need help.

2-3 years ago I was 25% body fat at a weight of 167. I cut down to 145 and then bulked for 1.5 years and built a LOT of muscle. The end result was me being 170lbs and probably 23% body fat, but my body looked better because I had muscle so my abs showed. I was eating 3k cal daily as maintenance.

I used to have the silly belief that abs=lean so I already thought I was lean and just stopped lifting as much. I fell off the gym and thought I built so much muscle it didn’t even matter if I stopped.

Found out about .org and realized that I was actually still pretty chubby. Everyone here said muscle is cope so I just started cutting without much weight training.

For a few months I was cutting on and off by yo yo dieting. My genetics when it comes to fat loss are very very bad and I am not saying this as an excuse. Anything below 20% body fat feels horrible for me. Started off skinny fat.

Eventually I got down to 150 but I lost a shit ton of muscle. Kept going and now I’m 144lbs, 15% body fat. My maintenance calories now are literally fucking 1000-1250kcal because of starvemaxxing and crash dieting. I was even doing 3 hours of stairmaster and incline treadmill but it would cause me to binge once a week like crazy.

How do I build up my metabolism again to what it was? I was 142 2 days ago, I ate 1200 calories both days and didn’t do any cardio. Now I’m 144lbs. That’s how bad it is

How do I get down to 8-10% body fat while keeping metabolism high. What do I do from here?

 

[Troglodyte452]

u sure youre counting your calories right? Having 1k maintenance seems absurd

 

[jboard]

u sure youre counting your calories right? Having 1k maintenance seems absurd

My maintenance is 1250 if I am sedentary. However this is after yo yo dieting for a while so I think my body is just confused as fuck

 

[Saint Casanova]

Mounjaro, Clen, Fasted cardio with Yohimbine and a cruise dose of test will keep you shredded year round.

 

[jboard]

Mounjaro, Clen, Fasted cardio with Yohimbine and a cruise dose of test will keep you shredded year round.

No. 10% year round should be achievable for a majority of people. I don’t even care about muscle that much.

 

[appeal]

Mounjaro, Clen, Fasted cardio with Yohimbine and a cruise dose of test will keep you shredded year round.

if you were on large deficit for long time like 6 months for example, and start increasing cals back to maintenance, how long for hormones like test, thyroid etc to go back to normal?

 

[Saint Casanova]

No. 10% year round should be achievable for a majority of people. I don’t even care about muscle that much.

No it’s not. 10% is very low. Full shredded abs with striations on quads and delts.

That’s around ronaldo at his leanest for example

 

[jboard]

No it’s not. 10% is very low. Full shredded abs with striations on quads and delts.

That’s around ronaldo at his leanest for example

How are some people 10% constantly? Marlon teixera for example. Many other male models. Even friends I have are just chilling at 10%. I know a lot about body fat percentage and there are many people I know who are just 10-13% like that year round without trying

 

[Saint Casanova]

How are some people 10% constantly? Marlon teixera for example. Many other male models. Even friends I have are just chilling at 10%. I know a lot about body fat percentage and there are many people I know who are just 10-13% like that year round without trying

Either good genetics for staying lean or a drug stack like I suggested. Maybe even both for very shredded guys

 

[jboard]

if you were on large deficit for long time like 6 months for example, and start increasing cals back to maintenance, how long for hormones like test, thyroid etc to go back to normal?

Fast. Started increasing cals back to my previous maintenance since this post and my entire mentality, mood, and metabolism improved. Slower cut really is smarter

 

[Bewusst]

Restrictive diets are cope. Get your vitamin D levels checked. A good range would be 60-90 ng/mL.

 

[Aviddegree40571]

So I basically did everything wrong and need help.

2-3 years ago I was 25% body fat at a weight of 167. I cut down to 145 and then bulked for 1.5 years and built a LOT of muscle. The end result was me being 170lbs and probably 23% body fat, but my body looked better because I had muscle so my abs showed. I was eating 3k cal daily as maintenance.

I used to have the silly belief that abs=lean so I already thought I was lean and just stopped lifting as much. I fell off the gym and thought I built so much muscle it didn’t even matter if I stopped.

Found out about .org and realized that I was actually still pretty chubby. Everyone here said muscle is cope so I just started cutting without much weight training.

For a few months I was cutting on and off by yo yo dieting. My genetics when it comes to fat loss are very very bad and I am not saying this as an excuse. Anything below 20% body fat feels horrible for me. Started off skinny fat.

Eventually I got down to 150 but I lost a shit ton of muscle. Kept going and now I’m 144lbs, 15% body fat. My maintenance calories now are literally fucking 1000-1250kcal because of starvemaxxing and crash dieting. I was even doing 3 hours of stairmaster and incline treadmill but it would cause me to binge once a week like crazy.

How do I build up my metabolism again to what it was? I was 142 2 days ago, I ate 1200 calories both days and didn’t do any cardio. Now I’m 144lbs. That’s how bad it is

How do I get down to 8-10% body fat while keeping metabolism high. What do I do from here?

8% Body fat JFL 14% body fat with lean body has most appeal tf u want 8% for

 

[Dastan]

Try low carb diet, less than 50g of carbs per day + some light cardio (less than 130bpm heart rate) 20-30min before the first meal and after the last one (not just straight after), everyday. Cut eating window to 6h or less per day. Eat as much as you want, don't count kcal, but keep it low carb + avoid any high fat foods (more than 20% fat).