badexilw
ππππππππππΎπΌπ πππ
- Joined
- Jan 24, 2025
- Posts
- 770
- Reputation
- 480
THIS IS MEANT FOR PEOPLE THAT ARE INTERESTED TO JUST GET LEAN OR LOSE BODY FAT, not get crazy shredded.)
DIET ADJUSTMENT AND CALORIE DEFICIT
This is the most basic and the most important part that everybody understands, but yet fails to do so in practice!
To achieve fat loss, energy or calorie deficit must be created as simple as that.
CALORIE DEFICIT & BODY FAT %
So for me to create deficit, I'd need to eat about 3000 calories and I would (and do) lose fat eating this much.
However, personal preference and body fat % is a factor here too. Some might find they do better on 200-300cal deficit while others might be fine on more aggressive deficit.
I personally now do a slight deficit when necessary, as I try to stay lean year round (not very lean, but lean).
I hover around 12-16% year round, when I get to 16% or over I do a slight deficit and increase my activity slightly to get back down to 12-13%.
I try to remain at 13-14% it's my zone where I'm reasonably comfortable and still can enjoy life without annoying compromises.
CALORIES & MACROS
This is obviously personal choice when it comes to macros, but for the most part and most people we only really need to focus on - calories and protein.
You can of course focus on carbs and fats and etc.Important to note, that for some people carbs are very important or for others they need higher fat to feel optimal. That's why I say it's individual when it comes to this. You need to try out what works for you and your body.
Unless you're absolutely stage ready shredded, water depleted or look like C. Bale in Machinist. YOU WILL LOSE FAT AND WEIGHT IF YOU'RE IN CALORIE DEFICIT!!!
NO WEIGHT OR FAT LOSS? NOT SIGNIFICANT ENOUGH DEFICIT IS CREATED! (get this in your head once and for all, it's not hgh, deca, cortisol, starvation mode or some other bs it's your brain and you making dumb excuses...)
Here is my simple tip how to get it done:
- Don't do crazy deficits like say -1000cals or even more for prolonged amount of time (unless you're very fat 30% bf)
- Adjust your macros according to how you feel, if you feel better on more carbs then don't avoid them!
- Keep protein at least 1 g per pound of rough lbm (most people are very bad at bf % estimation anyway...)
- Try to stay consistent and log everything you eat!
- Keep your favorite foods and meals, but in moderation!
PHYSICAL ACTIVITY
Move your ass more!
It's so underrated and people prefer just to sit all day on their ass and eat like a bird to achieve fat loss, instead of going for a walk...
Just move more already, don't sit at home doing nothing, go do something!
Even moderate activity will speed up your metabolism and your calorie expenditure will go up.
Also the more you are bored, the more likely you are to crave food and overeat. Beat the boredom by doing something!
I don't recommend you go overboard with cardio, like if you never did a lot of cardio there is no need to. Just do some form of activity, like I mentioned walking or swimming. If you like you can run of course, just don't rely too much on cardio if it's not in your lifestyle!
DRUGS
I see this shit daily, all the questions about this drug and that drug and this steroid or steroid is better and all that shit...
Where the fuck is your plan on how you're gonna diet? What about the work you're willing to put in?
DRUGS ARE THE LEAST IMPORTANT PART FOR YOUR GOALS!!! unless you're competing and know wtf you're doing be an idiot asking how much t3 or dnp to take with tren!
Sure, optimal hormonal levels are very important! But optimal is 600-1100 testosterone, not 500mg of testosterone + tren + bunch other shit.
I see dudes weighting here 180-199 pounds that say they lose "muscle" on 1g test...
Makes me mad seeing dumb idiots like this, I wish we could slap them in the face
Sure drugs help, but it's like 5-10% and that's IF YOU HAVE EVERYTHING ELSE DIALED IN!
DIET ADJUSTMENT AND CALORIE DEFICIT
This is the most basic and the most important part that everybody understands, but yet fails to do so in practice!
To achieve fat loss, energy or calorie deficit must be created as simple as that.
CALORIE DEFICIT & BODY FAT %
So for me to create deficit, I'd need to eat about 3000 calories and I would (and do) lose fat eating this much.
However, personal preference and body fat % is a factor here too. Some might find they do better on 200-300cal deficit while others might be fine on more aggressive deficit.
I personally now do a slight deficit when necessary, as I try to stay lean year round (not very lean, but lean).
I hover around 12-16% year round, when I get to 16% or over I do a slight deficit and increase my activity slightly to get back down to 12-13%.
I try to remain at 13-14% it's my zone where I'm reasonably comfortable and still can enjoy life without annoying compromises.
CALORIES & MACROS
This is obviously personal choice when it comes to macros, but for the most part and most people we only really need to focus on - calories and protein.
You can of course focus on carbs and fats and etc.Important to note, that for some people carbs are very important or for others they need higher fat to feel optimal. That's why I say it's individual when it comes to this. You need to try out what works for you and your body.
Unless you're absolutely stage ready shredded, water depleted or look like C. Bale in Machinist. YOU WILL LOSE FAT AND WEIGHT IF YOU'RE IN CALORIE DEFICIT!!!
NO WEIGHT OR FAT LOSS? NOT SIGNIFICANT ENOUGH DEFICIT IS CREATED! (get this in your head once and for all, it's not hgh, deca, cortisol, starvation mode or some other bs it's your brain and you making dumb excuses...)
Here is my simple tip how to get it done:
- Don't do crazy deficits like say -1000cals or even more for prolonged amount of time (unless you're very fat 30% bf)
- Adjust your macros according to how you feel, if you feel better on more carbs then don't avoid them!
- Keep protein at least 1 g per pound of rough lbm (most people are very bad at bf % estimation anyway...)
- Try to stay consistent and log everything you eat!
- Keep your favorite foods and meals, but in moderation!
PHYSICAL ACTIVITY
Move your ass more!
It's so underrated and people prefer just to sit all day on their ass and eat like a bird to achieve fat loss, instead of going for a walk...
Just move more already, don't sit at home doing nothing, go do something!
Even moderate activity will speed up your metabolism and your calorie expenditure will go up.
Also the more you are bored, the more likely you are to crave food and overeat. Beat the boredom by doing something!
I don't recommend you go overboard with cardio, like if you never did a lot of cardio there is no need to. Just do some form of activity, like I mentioned walking or swimming. If you like you can run of course, just don't rely too much on cardio if it's not in your lifestyle!
DRUGS
I see this shit daily, all the questions about this drug and that drug and this steroid or steroid is better and all that shit...
Where the fuck is your plan on how you're gonna diet? What about the work you're willing to put in?
DRUGS ARE THE LEAST IMPORTANT PART FOR YOUR GOALS!!! unless you're competing and know wtf you're doing be an idiot asking how much t3 or dnp to take with tren!
Sure, optimal hormonal levels are very important! But optimal is 600-1100 testosterone, not 500mg of testosterone + tren + bunch other shit.
I see dudes weighting here 180-199 pounds that say they lose "muscle" on 1g test...
Makes me mad seeing dumb idiots like this, I wish we could slap them in the face
Sure drugs help, but it's like 5-10% and that's IF YOU HAVE EVERYTHING ELSE DIALED IN!
