idc as long as it gets rid of the fucking fat plague on my skeleton
i'm not lean enough to only have stubborn fat.
You said you need to lose 6-8% in 3-4 months, so you can use this plan to get lean fast.
thats so obvious. its bcause every time i get to like 16-18% i can never get any lower because i get too hungry or i get insomnia/other shit.
You might be having these cravings due to insulin resistance. Check whether you have IR before starting any diet plan.
you're most likely eating way too low cals
is it thru a blood test?
it differs but mostly i'm eating at a deficit 500-1000 cal lower than maintanence
Yes.
you will always be angry in a certain hours no matter what you do, just have to do deal with it
Drinking enough water is a great tip. I sometimes forgot it. Being hydrated gives energy: just a couple of days ago I felt tired at work. I drank some water and voila, I had plenty of energy then.
what about 30m light walking on an elliptical?
workout, dont eat a lot .stay with it 1.5 to 2k. eat like 120grams protein ... not hard. take caffeine. keto is for obese ppl not for normies. just eat less and everytime you are hungry do something instead or drink coffee/energy to suppress hunger
im 16
then just eat at maintenance calories, workout, and do cardio, don't go into a calorie deficit or do meme diets, your body will naturally recomp.
i'm gonna try do 1500 cals for 10 weeks then start gymming again. thoughts?
idk
sounds too low, enter your stats into here https://www.calculator.net/calorie-calculator.html
Why that routine? Not sure if it's the best for aesthetics.sounds too low, enter your stats into here https://www.calculator.net/calorie-calculator.html
eat at maintenance, and start gyming and cardio TODAY/ as soon as you can. Trust me, I was you a few years ago and wish I had started then.
Follow this lifting routine:
Follow this running routine:
View attachment 1102493
You will lose fat fast by eating at maintenance and working out than just eating at a deficit, and eating at a deficit is really bad when you're young, you want to maximize growth and holding back nutrients for any period of time is a really bad idea.
You want a linear strength progression program for beginners, always, after 3-4 months he should stall out, and then move onto a hypertrophy focused program if he wants.
He can add curls and beginners biceps grow well.
That's what chinups/weighted chinups are for, your biceps will not lag behind doing them
Greyskull is ok but I would go straight into hypertrophy
Strength based LP is going to be the best bro
The video literally says this.
if I did this how long would it take me to get to 13% bf from like 22%sounds too low, enter your stats into here https://www.calculator.net/calorie-calculator.html
eat at maintenance, and start gyming and cardio TODAY/ as soon as you can. Trust me, I was you a few years ago and wish I had started then.
Follow this lifting routine:
Follow this running routine:
View attachment 1102493
You will lose fat fast by eating at maintenance and working out than just eating at a deficit, and eating at a deficit is really bad when you're young, you want to maximize growth and holding back nutrients for any period of time is a really bad idea.
No idea but this is the fastest way to go about doing it while not potentially stunting your growth.
will going on a deficit really stunt growth? I’m taking a multivitamin everyday so why would it stunt it?
You need energy to allocate those nutrients properly, they won't do shit if they can't actually get to where they need to go, if that makes sense. I can't find the study but even small amounts of a deficit long term can cause premature closure of the growth plates.
I spent ages crash dieting at 190, eventually just cleaned up my diet and vaped a lot to get to 180. Now after a few months at 180 I’ve cut down to like 175 in less than two weeks. Had the same struggles as you. Major insomnia if I’m hungry. I’ve been taking ephedrine for appetite suppression and drinking hella snake juice throughout the day to keep my energy up. Then I just fill up on food at night so I can sleep. So far working great. I’m pretty fuckin lean now and still making fast progress
what bf % and height?
nice bro
i think they assume that you want to build muscle at the same time so they recommend body recomp or something.
No, it isn't impossible. Untrained people can build muscle while on calorie deficit. Also lifting helps to preserve muscle mass.
