JamesHowlett
Retiring from Looksmaxxing after I’m lean
- Joined
- Oct 31, 2019
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Since I’ve lost 8 pounds + 2.5 inches off my waist in the last 2 months, thought it would be good to share my fat loss guide.
Been in the fat loss game for years and I feel like I’ve finally cracked it after tons of experimentation/research.
Bit of background, I was overweight my entire childhood and teenhood until 18. Since then I’ve just been going up and down in weight.
-Track calories, 300-500 below maintenance. (Use a BMR calculator which takes into account your activity levels).
-Track protein, 0.8-1g per pound of bodyweight.
-Hit atleast 10,000 steps a day.
-Consistently do weight training multiple times a week with progressive overload. Muscle is extremely important, not just for looks but also your metabolism. Losing muscle is a huge mistake because it slows down your metabolism and makes losing fat in the future much harder.
-If you’re struggling with fat loss, don’t do any fads (fasting, keto, etc). This is linked to the above point, do not starve or crash diet.
-Just have a balanced diet, 3-5 solid meals per day.
-Don’t neglect fats or carbs, both are very important for multiple reasons.
-Cheat code I’ve discovered; I have 3 scrambled eggs on 2 toast and 2 slices of cheese for breakfast. This high fat/high protein breakfast keeps me satisfied all day. I have no urge whatsoever to binge, snack or eat sugar. Carb-only breakfasts are horrible for multiple reasons (hunger, energy, mood being the main ones) but unfortunately that’s the societal norm, just like obesity.
-Use caffeine strategically for further appetite suppression as well as more energy.
At the end of the day, consistency is key. In my case, I only successfully lost the weight when I stopped drinking alcohol/partying hard on weekends. I still go out to see my friends but I just don’t binge drink (while I’m currently dieting).
Do your fat loss for a short time but STRICT. Put your head down for around 6-12 weeks and get the job done. Then after you can maintain/gain/enjoy life more. My biggest mistake was dragging out fat loss for years because I was always going out drinking on the weekends.
In terms of Bodyfat%, strive for 10-15%. People that are prone to being heavy simply cannot be shredded and comfortably maintain that (naturally). Accept that, get lean (flat stomach/visible abs) and focus on muscle.
Don’t lose fat too fast or too slow, both have bad side effects. 1% of your bodyweight lost per week is very good. If you have a lot of fat to lose don’t try and lose it all at once, do multiple cycles of fat loss and maintenance. Losing a ton of fat over a long period is a recipe for fat re-gain and yo-yoing.
Finally, here is THE best/most important fat loss video I’ve ever watched, please watch it:
Been in the fat loss game for years and I feel like I’ve finally cracked it after tons of experimentation/research.
Bit of background, I was overweight my entire childhood and teenhood until 18. Since then I’ve just been going up and down in weight.
-Track calories, 300-500 below maintenance. (Use a BMR calculator which takes into account your activity levels).
-Track protein, 0.8-1g per pound of bodyweight.
-Hit atleast 10,000 steps a day.
-Consistently do weight training multiple times a week with progressive overload. Muscle is extremely important, not just for looks but also your metabolism. Losing muscle is a huge mistake because it slows down your metabolism and makes losing fat in the future much harder.
-If you’re struggling with fat loss, don’t do any fads (fasting, keto, etc). This is linked to the above point, do not starve or crash diet.
-Just have a balanced diet, 3-5 solid meals per day.
-Don’t neglect fats or carbs, both are very important for multiple reasons.
-Cheat code I’ve discovered; I have 3 scrambled eggs on 2 toast and 2 slices of cheese for breakfast. This high fat/high protein breakfast keeps me satisfied all day. I have no urge whatsoever to binge, snack or eat sugar. Carb-only breakfasts are horrible for multiple reasons (hunger, energy, mood being the main ones) but unfortunately that’s the societal norm, just like obesity.
-Use caffeine strategically for further appetite suppression as well as more energy.
At the end of the day, consistency is key. In my case, I only successfully lost the weight when I stopped drinking alcohol/partying hard on weekends. I still go out to see my friends but I just don’t binge drink (while I’m currently dieting).
Do your fat loss for a short time but STRICT. Put your head down for around 6-12 weeks and get the job done. Then after you can maintain/gain/enjoy life more. My biggest mistake was dragging out fat loss for years because I was always going out drinking on the weekends.
In terms of Bodyfat%, strive for 10-15%. People that are prone to being heavy simply cannot be shredded and comfortably maintain that (naturally). Accept that, get lean (flat stomach/visible abs) and focus on muscle.
Don’t lose fat too fast or too slow, both have bad side effects. 1% of your bodyweight lost per week is very good. If you have a lot of fat to lose don’t try and lose it all at once, do multiple cycles of fat loss and maintenance. Losing a ton of fat over a long period is a recipe for fat re-gain and yo-yoing.
Finally, here is THE best/most important fat loss video I’ve ever watched, please watch it:
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