Seth Walsh
The man in the mirror is my only threat
Contributor
- Joined
- Jan 12, 2020
- Posts
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- Ruthless Weight Loss Protocol
Essential Components
- Pharmaceutical Support
- Retatrutide - Triple agonist (GLP-1, GIP, glucagon) superior to semaglutide/tirzepatide for fat loss
- Start at lowest dose, titrate up under medical supervision
- Maintain medical monitoring for side effects
- Retatrutide Peptide Dosage Protocol for Beginners (Step-by-Step Guide)
- Pharmaceutical Support
- Protein-Centric Nutrition
- 1.2-1.5g protein per pound of body weight (preserves muscle during rapid fat loss)
- Prioritize high-satiety proteins: eggs, lean meats, Greek yogurt, whey isolate
- Front-load protein at first meal (increases thermogenesis, extends satiety)
- Caloric Structure
- 500-750 calorie deficit from maintenance (sustainable fat loss)
- Track everything meticulously (food scale + tracking app)
- Consume 80% of calories before 3pm (improves metabolic utilization)
- Carbohydrate Manipulation
- 50-75g carbs daily (induces mild ketosis for enhanced fat oxidation)
- Time carbs exclusively around workouts
- Zero liquid calories, zero added sugars
- Training for Maximum Fat Loss
- 3x weekly strength sessions (compound movements, moderate weight, minimal rest)
- 2x weekly HIIT (30-second all-out sprints, 90-second recovery, 10 rounds)
- Daily 17k steps minimum (non-negotiable baseline activity)
- Sleep Optimization
- 7+ hours quality sleep (poor sleep increases ghrelin by up to 15%)
- Cold bedroom (65-68°F) increases brown fat activation
- No screens 60 minutes before bed (improves melatonin production)
- Recovery Enhancement
- Cold exposure (3-5 minute cold showers or ice baths, increases brown fat activity)
- Heat exposure (sauna 2-3x weekly, increases growth hormone production)
- Stress management (cortisol control through meditation or deep breathing)
- Progress Tracking
- Weekly weigh-ins (same day, same time, after bathroom, before food)
- Waist measurement (most reliable indicator of fat loss)
- Bi-weekly body fat assessment (calipers or DEXA if available)
- Strategic Supplementation
- Caffeine pre-workout (increases lipolysis, improves workout intensity)
- L-carnitine (enhances fatty acid transport into mitochondria)
- Electrolytes (prevents fatigue from low-carb approach)
- Psychological Framework
- Identity shift ("I am someone who prioritizes leanness")
- Environment design (remove all trigger foods from home)
- Reward systems tied to behavior not outcomes (reward consistency, not just scale)
- Protein-Centric Nutrition
- Ruthless Execution Points
- Non-essential activities that don't support fat loss get eliminated
- Front-load discomfort - embrace hunger as a sign of fat being utilized
- Every decision filtered through "does this support my fat loss goal?"
- Adherence to this protocol will produce consistent 1.5-2.5 pounds of fat loss weekly while preserving muscle mass and metabolic health.
