Leanmax plan

[chadisbeingmade]

GOAL = 5kg fat loss in 1.5 months

Sedentary maintenance = 2k (if I rotted in bed all day)



1800 calories total
150g protein - maintain muscle
75g carbs - gym energy boost, thyroid function
100g fat - hormone regulation

Activity
Minimum 15k steps a day
Gym 6x a week
20 minutes cardio post workout

Food sources
Protein - Beef, Eggs
Carbs - Potatoes
Fats - Beef, Butter, Eggs


Seem like a viable plan to reach goal while preserving muscle mass?



@PsychoDsk @Orc @kalefartbomb @ineonx

 

[mazola]

GOAL = 5kg fat loss in 1.5 months

Sedentary maintenance = 2k (if i rotted in bed all day)



1800 calories total
150g protein - maintain muscle
75g carbs - gym energy boost, thyroid function
100g fat - hormone regulation

Activity
Minimum 15k steps a day
Gym 6x a week
20 minutes cardio post workout

Food sources
Protein - beef, eggs
Carbs - potatoes
Fats - beef, butter, eggs


Seem like a viable plan to reach goal while preserving muscle mass?



@PsychoDsk @Orc @kalefartbomb

looks good id switch the carbs and fat though if your doing that much excercise you need carbs, make sure you don't have vitamin/nutrient deficiencies to avoid height stunt

 

[soggra]

Crazy that you need a leanmaxxing plan. I just eat whatever and LDR and im still skinny af

 

[chadisbeingmade]

looks good id switch the carbs and fat though if your doing that much excercise you need carbs, make sure you don't have vitamin/nutrient deficiencies to avoid height stunt

The foods that are higher in fat usually have more nutrient density and fat is needed to maintain hormone levels. I wouldn’t go below 100g fat tbh. I agree carbs are good for quick energy, but are typically empty calories or not as nutrient dense as higher fat foods like eggs and beef.

 

[LKSMAXPerson]

when i leanmaxx to my fullest extents its over

 

[chadisbeingmade]

Crazy that you need a leanmaxxing plan. I just eat whatever and LDR and im still skinny af

I used to be like that, I’d consume whole galaxy bars at once and not gain a single bit of fat. Now it’s a different story.

 

[chadisbeingmade]

when i leanmaxx to my fullest extents its over

My life was 100x better when I was about 7kg less. When you’re lean, NEVER and I mean NEVER, let yourself go.

 

[mazola]

The foods that are higher in fat usually have more nutrient density and fat is needed to maintain hormone levels. I wouldn’t go below 100g fat tbh. I agree carbs are good for quick energy, but are typically empty calories or not as nutrient dense as higher fat foods like eggs and beef.

of course, you make a good point, but lack of carbs can actually result in more bloating since low carb diets are usually lacking in fiber, plus bad breath due to ketones, if you are set on lowest carbs ensure they are carbs that have high fiber

 

[mazola]

My life was 100x better when I was about 7kg less. When you’re lean, NEVER and I mean NEVER, let yourself go.

i went on the bulk, regret it but back on track

 

[chadisbeingmade]

of course, you make a good point, but lack of carbs can actually result in more bloating since low carb diets are usually lacking in fiber, plus bad breath due to ketones, if you are set on lowest carbs ensure they are carbs that have high fiber

This isn’t true and fibre isn’t even needed. Carbs cause bloat, they are called carboHYDRATES, meaning they retain water along side. I’ve done 0 carb for a while and never had any problems with 0 fibre and was most debloated i ever was.

 

[chadisbeingmade]

i went on the bulk, regret it but back on track

Bulking is an absolute fucking meme. Never ever again.

 

[mazola]

This isn’t true and fibre isn’t even needed. Carbs cause bloat, they are called carboHYDRATES, meaning they retain water along side. I’ve done 0 carb for a while and never had any problems with 0 fibre and was most debloated i ever was.

i'm not talking about face bloating lol, fiber is important though, and chew gum often cuz ull have a bad breath from all the fatty acids you'll be intaking through the meat

 

[chadisbeingmade]

i'm not talking about face bloating lol

TBH as long as the fat drops i don’t give a fuck about temporary bloat.

 

[mazola]

TBH as long as the fat drops i don’t give a fuck about temporary bloat.

fair enough, my diet looks similar to yours but i do sprints so i need more quick carbs

 

[1.618]

Better to avoid fat
1g protein = 4cals
1g carbs = 4 cals
1g fat = 9 cals

Fat is a scam, you eat less but for more calories.
Your body is also very efficient at converting dietary fat virtually 100% whereas it's only 75% efficient for protein and carbs mean you won't gain as much bodyfat in a surplus due to de novo lipogenesis

 

[chadisbeingmade]

fair enough, my diet looks similar to yours but i do sprints so i need more quick carbs

know of why good high volume low calorie foods?

 

[chadisbeingmade]

Better to avoid fat
1g protein = 4cals
1g carbs = 4 cals
1g fat = 9 cals

Fat is a scam, you eat less but for more calories.
Your body is also very efficient at converting dietary fat virtually 100% whereas it's only 75% efficient for protein and carbs mean you won't gain as much bodyfat in a surplus due to de novo lipogenesis

Gats are needed to maintain good hormones tho, even if they are higher calorie per gram, they are essential. You will crash your test production with low fat.

 

[Hexxon07]

GOAL = 5kg fat loss in 1.5 months

Sedentary maintenance = 2k (if I rotted in bed all day)



1800 calories total
150g protein - maintain muscle
75g carbs - gym energy boost, thyroid function
100g fat - hormone regulation

Activity
Minimum 15k steps a day
Gym 6x a week
20 minutes cardio post workout

Food sources
Protein - Beef, Eggs
Carbs - Potatoes
Fats - Beef, Butter, Eggs


Seem like a viable plan to reach goal while preserving muscle mass?



@PsychoDsk @Orc @kalefartbomb @ineonx

do you weigh like 190?

 

[chadisbeingmade]

do you weigh like 190?

Why you assume that?

 

[Hexxon07]

Why you assume that?

we have a similar sedentary calories so I assume that means we weigh a similar amount, so I was gonna js copy ur plan

 

[chadisbeingmade]

we have a similar sedentary calories so I assume that means we weigh a similar amount, so I was gonna js copy ur plan

If your sedentary is the same, you may as well. Will work.

All methods to do it quick are cope, from DNP to water fast, you just binge and make 0 progress IMO. Slow and steady wins the race.

Need to find some high volume, low calorie foods tbh to fill my stomach up.

 

[mazola]

know of why good high volume low calorie foods?

are you asking for reccomendations?
eggwhite is the #1 high protein low carb food, it's pure protein which is amazing, eat ten you get 50G protein and maybe 250cal

 

[chadisbeingmade]

are you asking for reccomendations?

Yeah.

 

[mazola]

egg white for protein, milk, fish steak, yolk for fat, sweet potato for carbs, honey if u want smth sweet