Tips for leanmaxxing?

[jxcob.79]

I know, eat less move more. But what can i do? I weigh about 58-60kg, im somewhat skinny with some some obviously stored fat in the stomach, and im looking to properly leanmaxx until september. (6-7 weeks).

What should i eat, how should i fast, how should i get lean? Exercises and stuff like that would help, im not exactly sure if some work better then the others.

 

[rick grimes]

Walking is best atleast for me and a incline walk if your on a treadmill use caffeine to suppress appetite zero sugar coke if your craving something sweet and melatonin when your to hungry to sleep

 

[SubSigma]

Cut all carbs and the only drink you should drink is water. Don’t eat too much fruit. Eat lots of protein. Drink coffee or tea when hungry.

//SubSigma

 

[Error404]

Sitting at around 12%, at one point was 8% but lost under eye fat pads and bulked up. Here’s what I eat.

Electrolytes + coffee
6-8 Eggs
Green Juice

Grass fed Ground beef + rice

Workout/Cardio

Dinner- Usually Ground beef, Steak or Chicken with sweet potatoes or rice.

Need a Calcium Magnesium and Zinc supplement along with fish oils.

Don’t be afraid of carbs your body needs them as fuel. If you have an event or something just limit them on that day. You should eat carbs everyday for your hormones.

 

[BalkanSoftMaxxer]

If you plan on aggressive cutting (1200-1500cals/day):

Protein: Keep it at LEAST 1g/lb of bw (e.g. 220lbs = 220g protein MINIMUM per day)
Carbs: Only before workout - 30g of fast-digesting carbs
Fats: Keep it at around 50g minimum (0.33g/lb bw if you're heavier)

In terms of your workouts, make sure you are still attempting to progress on everything, and if NOT at least maintain whatever strength you have so you don't lose any muscle.

While doing all this, you need to make sure your electrolytes, supplementation, and nutrient density are both in check, as eating 1200-1500 calories a day of shitty foods WILL make you feel like shit.

Cardio: Personally, I've done up to 20k+ steps per day on aggressive cuts, but the issue is this takes a LOT of time. I'd personally stick with 10-15k steps.

Food Selection: Beef, Eggs, Salmon, Banana + Kiwi (Pre-workout carb)

Stimulants: Caffeine/Nicotine can help with appetite suppression. Typically, 12 pm and before is caffeine. After 12 pm is Nicotine. Cut all stimulant intake past 5 pm. Your sleep quality is very important.

I did this exact plan for a few months due to an unfortunate dirty bulk and was able to shed off a great number of lbs bhai.

 

[Vannen1234]

starve and do low intensity cardio or just hop on reta

 

[jxcob.79]

Cut all carbs and the only drink you should drink is water. Don’t eat too much fruit. Eat lots of protein. Drink coffee or tea when hungry.

//SubSigma

Thank you subsigma, this sounds pretty realistic. Is drinking water with protein powder good or no?

 

[h8normf4gs]

Maybe you already know this but don't neglect muscle training.

 

[jxcob.79]

If you plan on aggressive cutting (1200-1500cals/day):

Protein: Keep it at LEAST 1g/lb of bw (e.g. 220lbs = 220g protein MINIMUM per day)
Carbs: Only before workout - 30g of fast-digesting carbs
Fats: Keep it at around 50g minimum (0.33g/lb bw if you're heavier)

In terms of your workouts, make sure you are still attempting to progress on everything, and if NOT at least maintain whatever strength you have so you don't lose any muscle.

While doing all this, you need to make sure your electrolytes, supplementation, and nutrient density are both in check, as eating 1200-1500 calories a day of shitty foods WILL make you feel like shit.

Cardio: Personally, I've done up to 20k+ steps per day on aggressive cuts, but the issue is this takes a LOT of time. I'd personally stick with 10-15k steps.

Food Selection: Beef, Eggs, Salmon, Banana + Kiwi (Pre-workout carb)

Stimulants: Caffeine/Nicotine can help with appetite suppression. Typically, 12 pm and before is caffeine. After 12 pm is Nicotine. Cut all stimulant intake past 5 pm. Your sleep quality is very important.

I did this exact plan for a few months due to an unfortunate dirty bulk and was able to shed off a great number of lbs bhai.

Thanks mate, this is some proper advice.

 

[jxcob.79]

Maybe you already know this but don't neglect muscle training.

Well i try to train muscles, im just curious as to what things can really shred bf.

 

[jxcob.79]

starve and do low intensity cardio or just hop on reta

thanks, that helps

 

[SubSigma]

Thank you subsigma, this sounds pretty realistic. Is drinking water with protein powder good or no?

For cutting yes. I used to since milk had too many calories. When bulking use whole milk. Since protein is a supplement, I suggest trying to get most of your protein from actual food first, and if you can’t get enough protein naturally, then rely on protein mix. Its bad for your stomach.

//SubSigma

 

[h8normf4gs]

Well i try to train muscles, im just curious as to what things can really shred bf.

no snacking between meals
increase NEAT (movement outside of gym: walks, taking the stairs, chores)
you can also skip snacks with black coffee (no sugar, no milk)

 

[jxcob.79]

no snacking between meals
increase NEAT (movement outside of gym: walks, taking the stairs, chores)
you can also skip snacks with black coffee (no sugar, no milk)

Thank you.

 

[h8normf4gs]

Thank you.

you're welcome

 

[headfonenjoyer]

Sitting at around 12%, at one point was 8% but lost under eye fat pads and bulked up. Here’s what I eat.

Electrolytes + coffee
6-8 Eggs
Green Juice

Grass fed Ground beef + rice

Workout/Cardio

Dinner- Usually Ground beef, Steak or Chicken with sweet potatoes or rice.

Need a Calcium Magnesium and Zinc supplement along with fish oils.

Don’t be afraid of carbs your body needs them as fuel. If you have an event or something just limit them on that day. You should eat carbs everyday for your hormones.

I'm gonna copy this, powerlifting makes caloric restrictions almost impossible but this looks pretty sustainable.