tatin__
Iron
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Getting lean has never been as easy as it is right now
If you are >=16% bodyfat then you are leaving an abundance of benefits on the table, such as-
1. Enhanced facial angularity (jawline, cheekbones, etc.,.)
2. Enhanced muscular definition (improves shape of frame, abs, etc.,.)
3. Lowered inflammation / bloating overall
4. Athletic benefits (if ur into bouldering/running and not lean it's OVER)
5. The touch of a woman
Statistically Average Leanmaxxer Face According to Science
The benefits of being lean are obvious and irrefutable.
So logically, why not do everything in your power to achieve this physical state of being?
In my opinion, being lean is the MOST powerful softmaxx, which is why I'm going to tell you-
How to ACTUALLY Get Lean EFFICIENTLY:
Part 1 - Diet
"Just Starve Bro"
To begin, we must understand the mechanisms that drive hunger
1-1: Ghrelin & Appetite
Ghrelin is the hormone in your body which, when stimulated, signals your body that it is time to eat.
It is a Rhythmic hormone, meaning that it rises based on your eating habits, sleep schedule, etc.,.
To keep it short and simple (since this shit is boring):
Eat foods that are high volume and low calorie. Vegetables like cucumber, celery, lettuce, zucchini, cauliflower, etc., are all great in conjunction with lean proteins like chicken, fish, and every other lean variety of meat. Protein will actually act to suppress Ghrelin while the veggies will just help keep you full. This is a good combo to maintain low caloric intake but high satiety.
(I personally like to add carbs like quinoa or rice alongside these foods. It is technically less optimal calorically, but I find energy levels and satiety to be increased, so for me there's more marginal benefit.)
Protein, vegetables, and carbs go together very well since protein will slow the absorption of carbs into the bloodstream (as will fiber from veggies), which significantly reduces your insulin spike, meaning you will crave less.
I think the food aspect of everything is actually rather simple, and I'd like to add a few tips.
• If you're going to eat carbs or sugar, eat protein with it
• TRACK UR FUCKING CALORIES, it is the most IMPORTANT thing to dialing in your diet. I personally recommend Cronometer
• Remember Ghrelin becomes rhythmic, so if you are able to fast or do OMAD (One meal a day) then you will be intaking way less calories in the long run. Obviously this can be hard to do as we normally eat multiple times a day, but with proper appetite suppression, this can become easy (will speak more on this later).
• Yes, primal diet theoretically is more optimal. However, not everyone can source high quality meats, and it's lowkey ND and autistic as fuck to just eat meat all day. Just follow the steps I outlined and you can literally eat like a normal modern human.
1-2: Stimulants
Stimulants are substances which increase our norepinephrine (NE) and dopamine (to put it simply). This is important because NE inhibits the neurons which trigger hunger in our hypothalamus, causing our brain to basically deprioritize the want to eat. Dopamine release will make us less-likely to indulge in binge-eating or any type of eating that inherently rewards us, since we will already be in a state of satisfaction.
Here's stimulants you COULD use to suppress hunger, ranked in order of how effective they are
(Note: I am not advocating for the use of any of these stimulants outside of their designated use cases)
Tier 1:
| Stimulant: | Effect: |
| Caffiene | Causes slight NE and dopamine increase; appetite suppression is rather mild however it can carry you to OMAD |
| Nicotine | Strong NE and Dopamine increase however it doesn't last very long. Could be a good addition to caffiene. |
Tier 2:
| Stimulant: | Effect: |
| Ritalin | Blocks NE and Dopamine reuptake and suppresses hunger pretty well; weaker adderall basically |
| ADDERALL (5) | Literally the holy grail of appetite suppression. Releases dopamine and NE and suppresses ghrelin for HOURS. Absolute starvemaxx material stimulant. |
Tier 3:
Meth
In my honest opinion:
Spamming caffeine is enough stimulant suppression (and if you smoke nic that's a bonus).
BUT
IF you are prescribed adderall it will literally ascend you. I genuinely think I could go days off adderall + caffeine with no eating, that's how suppressed my hunger is.
(obv you'll want to eat because ur trying to get LEAN, not skinny, but just saying...)
Part 2 - Fitness
"Just Roid Bro"
2-1: Strength Training
Strength training is crucial to achieving a "lean" physique. If you do not have muscle on your body, you will just look like a skinny skeleton framecel (unless you have INSANE genetics)
Some training advice (assuming natural):
(if not natty literally just workout 24/7 lmao)
• Emphasize protein intake for optimal muscle growth (works alongside our leanmaxxing)
• Train at least 4x/week (I personally only train 2x a week since I boulder EOD)
• Find a split that works for you (Upper/lower, PPL, Bro split, etc.,.)
• Prioritize exercises that emphasize aesthetic upper body muscles (upper chest, delts, biceps, forearms, neck (important), etc.,).
• Don't over-complicate shit, it'll just make training more difficult and egregious
Try shit out, and figure out what programs/splits work best for your goals.
2-2: Cardio
If done correctly, cardio can lead to some insane deficits. I've had days where I literally had a net negative caloric intake due to my expenditure exceeding my intake.
My advice for cardio:
| #1 - Walking | The best form of cardio for fat loss since walking doesn't really deplete glycogen (5), meaning you can walk off 800 calories and not be hungry |
| #2 - Cycling | Light cycling would be my next recommendation due to how little time it takes to burn a decent amount of calories. However it is very dependent on your athletic ability and also it depletes glycogen significantly more |
| #3 - Running | Running increases appetite and burns through your glycogen stores pretty fast, but if you are appetite suppression-maxxing, you can literally burn like 1000 calories in an hour and not be hungry. I personally run as much as possible and notice a very minimal appetite difference. |
You could experiment with different forms of cardio, but just tracking your steps and walking a lot is probably enough.
2-3: Final Thoughts
Recovery is very important and should not be ignored. Make sure you are sleeping 7-9 hours/night and practicing good lifestyle habits. Alcohol is generally discouraged but it's fine if you're in college or some shit and drink every now and then. Just try to really pay attention to your calorie expenditure and intake. If you're wondering about supplementation/steroid use, extensively do your own research and look outside of this forum.
Part 3 - Pharmacology
fattest retatrutide user
There's actually not much to talk about here...
Just use Retatrutide
Retatrutide is a triple-agonist, meaning that it imitates three different hormones that pertain to regulating hunger, fat metabolism, and blood sugar. Read here for more information -> (https://thecarepharmacy.com/retatrutide-uses-side-effects-availability-and-more/)
In essence, this shit will literally make you shed fat with ease.
I personally am running a pretty light course of 2mg per week. I am already pretty fucking lean so I don't need a lot, but depending on where you are at bf% wise you may need more or less.
I recommend beginning with 1mg per week, and titrating up to 2mg/week after about 2 weeks of usage
Other than Reta, yes there are many compounds which promote fat loss alongside androgenic benefits. However, this thread was made solely for leanmaxxing, and I am not interested in discussing those compounds here.
I.E. TAKE RETA!!!
Conclusion
When combining the efforts of diet, stimulants, lifting, cardio, and Retatrutide, leanmaxxing becomes a thoughtless process. All it takes is some simple planning and execution for you to literally obliterate fat from your body. If you are to follow through with any one thing from this thread, it must be indulging in Retatrutide.
Thanks for reading, this is my first post! Leave some feedback or ask some questions.
