Simple fat and weight loss guide

[lukiss96]

First of all let's clear some things up. I see a lot of people fail at diet and never achieve their goals, they use a lot of drugs that they never actually need in the first place but convince me, themselves and everyone else they are right...

Yes here at meso forum. I won't name any names but it's really quite a bit of members that struggle and won't admit.

So, I have decided to write up a very simple guide and basics and some tactics when it comes to losing fat and finally getting lean.

(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.

Image from: rippedbody.com

CALORIE DEFICIT & BODY FAT %
​

We need to create a caloric deficit that is optimal for our goals, for example my maintenance calories are roughly 3600 calories on most days to maintain my body weight (225-230 pounds, 13-14% body fat, almost 6'2 in my profile pic).

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. but for simplicity, I prefer not to do so.

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.


Okay, so we have already covered calorie deficit and it's by far the single most important factor when it comes to losing fat/weight or not!

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 0.8g 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!

FOOD CHOICES AND SUBSTITUTIONS AND SOME TIPS
​

Most people fuck up here because of bad choices of food, like for example instead of cake, cookies, ice cream we could rather choose protein chocolate oat pudding!

If I eat a lot of cookies and ice cream, I'll be hungry soon and my calorie allotment for the day would be significantly reduced. Not good at all.

On the other hand, if I had my fav protein pudding. I'm looking at 50 grams of protein, 75 grams of carbs and 19 grams of fat and 696 calories. With this meal I'd be full for at least 3-4 hours. How long would I be full eating 700 calories of cookies? Not for half an hour.


Tips:
- Don't buy shit that makes you slip!!! (Very important)
- Instead of buying ice cream box of 300-500ml, buy one serving or max two. (In case you slip, you will set yourself off 300-400 calories instead of 1k+)
- When going out, avoid low class fast food places. Go to a decent place where there are better quality meals to order.
- Count everything you can, for example salad with dressing has calories too! Count it in!
- Count alcohol calories too... (sucks but it does really count, that's why you need to keep it in moderation)
- Also liquid calories...

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!

Or you will burn yourself out quick, trust me.

SOME OTHER TIPS
​

I follow simple rules to stay lean year round, for me it's my lifestyle that helps with being active and I need to do athletic, physical stuff pretty much daily.

I don't buy crap I don't need, which I mentioned makes you slip. If I want ice cream I just buy one, not the whole box. If I want energy drink I just buy one, not 3.

In case I slip up on my diet or have no control for given time, I just get back on the track and cut back on my calories slightly. Like I said when I get up to over 16% I then cut ~300cals from my maintenance and increase my activity slightly. This way I lose that fat fast and get to around 13% body fat again.

I don't bother with fancy diets like paleo or keto, I do what works for me and I'm all in for simplicity. After all, simple things do work the best!

Don't be Einstein and add t3/t4, hgh, salbutamol/clenbuterol, winstrol, tren and dnp when you're 20% body fat (like some members here...)

Stick to what works for you and remember the basics, follow it and you will be lean once and for all.

DRUGS, MORE DRUGS, EVEN MORE DRUGS IT'S ALL ABOUT THE DAMN DRUGS...
​

Last thing I wanna say is don't be a moron please...

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 (friendly).

Sure drugs help, but it's like 5-10% and that's IF YOU HAVE EVERYTHING ELSE DIALED IN!

CONCLUSION
​

Yeah, I'm not a writer or some person that is good at speaking. I'm just the guy that gets his shit done and I just share what I know and what I have tried and know what works and what is waste of time.

There are plenty of people here more knowledgeable than me, but on the basic level to get most people lean I have enough knowledge.

I wanted to keep it short and I did as much as I could, maybe I missed something, but I just wanted to get to the point and mention the most important aspects of weight/fat loss itself.

Sorry, for my incompetence when it comes to writing and expressing my thoughts. After all, I'm not even native English speaker as you can see.

I hope at least some people will read this and I also know that it's what almost everybody knows already, but I just wanted to get some people back to the drawing board.

At the end of the day, we are all different. What works for me might not work for you, but some basic laws and rules apply to everyone.

 

[Deezznutzz]

It's definitely not calories in calories out with girls close to age 50. Lots of things work against some girls in their late 40's. I have seen older girls on a 500 a day calorie intake and still be very fat. Maybe hormones and other health problems.Trying to help someone now thats doing everything right calorie counting but not loosing any weight. She's clearly not working out much but food is not why she's fat. She's in a huge deficite for a year. At a certain age some people need drugs and hormones to make any progress. Your guide should be for people under 45. Not saying everyone has this issue but lots of older people do. Food isn't the only thing making older folks gain fat. Lots more to it than diet as you age.

 

[Predator123]

What would you say would be a rough estimate of minimum fat intake? Most guidelines I see online are for people not on gear/trt. Or would you say it's the same?

 

[Canknucklehead]

Good post!

 

[Deezznutzz]

What would you say would be a rough estimate of minimum fat intake? Most guidelines I see online are for people not on gear/trt. Or would you say it's the same?

50-70 mg a day. On test/ trt you can go less fat since natural people need the cholesterol more to convert into testosterone.

 

[lukiss96]

What would you say would be a rough estimate of minimum fat intake? Most guidelines I see online are for people not on gear/trt. Or would you say it's the same?

Minimum as per DRI recommendation would be 20% of your total daily calories. I would not go below this myself as dietary fats are important for heart health too, also protect organs and regulate body temperature.

I think most people have no problem getting in fats, however most do overconsume saturated fats. Too much is not good either.

Also omega 3 is important and for this I consume good quality fish oil.

It's definitely not calories in calories out with girls close to age 50

It's definitely calories in, calories out for the most part. It's the math part that is often the problem, most likely underestimating calories or not counting something.

Lots of things work against some girls in their late 40's.

I agree, but my mother at 49 can diet and be fit. She's good for her age. You couldn't tell her age. But sorry no pics lol, I can show myself but not my close ones or other people.

I have seen older girls on a 500 a day calorie intake and still be very fat.

You're not with them while their all alone at night. So it's quite possible they overconsume calories and or maintain their fatness. Fat people make up a lot of creative excuses why they are fat. We've all seen that.

Maybe hormones and other health problems

Possible, but still to some extent weight loss is gonna happen given the calorie deficit. As I've mentioned optimal hormonal levels are very important factor. (I've written this guide mostly for men of course, but some things like thyroid affects both gender. So I think it's wise to get help and consult with endocrinologist in this case).

Trying to help someone now thats doing everything right calorie counting but not loosing any weight. She's clearly not working out much but food is not why she's fat. She's in a huge deficite for a year.

Most likely all of the above combined is the result why she is struggling. As I've mentioned in her case only endocrinologist can help her with her possible hormonal problems, as this is beyond my expertise to comment.

At a certain age some people need drugs and hormones to make any progress.

Not gonna argue, I agree, to some degree we all gonna end up needing chemical/synthetic assistance like testosterone replacement therapy and so on as we age. But it's very individual for example I'm never off.

Your guide should be for people under 45.

Actually, yes, it is mostly for average meso forum member. We have guys ranging in age from 20 to 60+ as I see, so the average of that number is 40. But in reality most guys here are in their 30's at least from what I have observed.

These basics apply for all ages, though I can agree that with age it's definitely harder to lose body fat and gain muscle, so is setting up diet correctly and training regime.

Food isn't the only thing making older folks gain fat.

Still, I would say that this is 95% the case. Too much junk in their diet which leads to excessive calorie intake.

I also want to say, that this guide is of course meant more for males as we only have like 1-2% of females on this forum compared. I'm not familiar with women when it comes to fitness, but nutrition/diet rules still apply the same just of course different calorie and macros.

Final thing is as I was writing it, I was assuming healthy male with no health complications or problems and healthy testosterone levels.

It's more or less just as a reminder as it's what everyone already knows, but still forgets.

So I'm here to simplify it so everyone can understand how easy it actually is and that when you just want to get in good shape you don't necessarily need to kill yourself to achieve that.

It's all about the balance.

 

[Deezznutzz]

Minimum as per DRI recommendation would be 20% of your total daily calories. I would not go below this myself as dietary fats are important for heart health too, also protect organs and regulate body temperature.

I think most people have no problem getting in fats, however most do overconsume saturated fats. Too much is not good either.

Also omega 3 is important and for this I consume good quality fish oil.


It's definitely calories in, calories out for the most part. It's the math part that is often the problem, most likely underestimating calories or not counting something.


I agree, but my mother at 49 can diet and be fit. She's good for her age. You couldn't tell her age. But sorry no pics lol, I can show myself but not my close ones or other people.


You're not with them while their all alone at night. So it's quite possible they overconsume calories and or maintain their fatness. Fat people make up a lot of creative excuses why they are fat. We've all seen that.


Possible, but still to some extent weight loss is gonna happen given the calorie deficit. As I've mentioned optimal hormonal levels are very important factor. (I've written this guide mostly for men of course, but some things like thyroid affects both gender. So I think it's wise to get help and consult with endocrinologist in this case).


Most likely all of the above combined is the result why she is struggling. As I've mentioned in her case only endocrinologist can help her with her possible hormonal problems, as this is beyond my expertise to comment.


Not gonna argue, I agree, to some degree we all gonna end up needing chemical/synthetic assistance like testosterone replacement therapy and so on as we age. But it's very individual for example I'm never off.


Actually, yes, it is mostly for average meso forum member. We have guys ranging in age from 20 to 60+ as I see, so the average of that number is 40. But in reality most guys here are in their 30's at least from what I have observed.

These basics apply for all ages, though I can agree that with age it's definitely harder to lose body fat and gain muscle, so is setting up diet correctly and training regime.


Still, I would say that this is 95% the case. Too much junk in their diet which leads to excessive calorie intake.

I also want to say, that this guide is of course meant more for males as we only have like 1-2% of females on this forum compared. I'm not familiar with women when it comes to fitness, but nutrition/diet rules still apply the same just of course different calorie and macros.

Final thing is as I was writing it, I was assuming healthy male with no health complications or problems and healthy testosterone levels.

It's more or less just as a reminder as it's what everyone already knows, but still forgets.

So I'm here to simplify it so everyone can understand how easy it actually is and that when you just want to get in good shape you don't necessarily need to kill yourself to achieve that.

It's all about the balance.

You're wrong about so many things it's pretty laughable. If everything you said was correct hormone replacement clinics for older people would not even exist. A lot of people go to the hormone clinics because they're doing everything and can't lose a pound. Like I said you're wright up is nice but it's mainly meant for young people .. clearly don't know much about older people. You still have a lot to learn young man. There's literally probably over 20 medical things you can have wrong with you that can cause you not to lose weight.... that have nothing to do with calories in calories out.

 

[phenominal34]

You both have valid points but … all in all take away the medical conditions, 90% of overweight, obese Americans is because they eat way too much and if they tell you they’re eating 500 cals a day and not losing weight they’re lying like he said above !!!

 

[Deezznutzz]

You both have valid points but … all in all take away the medical conditions, 90% of overweight, obese Americans is because they eat way too much and if they tell you they’re eating 500 cals a day and not losing weight they’re lying like he said above !!!

I 100% know this person isn't lying.

 

[amindzeye]

You both have valid points but … all in all take away the medical conditions, 90% of overweight, obese Americans is because they eat way too much and if they tell you they’re eating 500 cals a day and not losing weight they’re lying like he said above !!!

No, you don't understand.... They're not lying. They think you're only supposed to count cake calories, so they're telling the truth... They've only ate 500 calories...of cake....

 

[Deezznutzz]

Polycystic Ovary Syndrome, numerous hormonal imbalances, menopause, hypothyroidism. I could name 15 more lol.

 

[hudson98]

all good basic stuff. not being fat is easy, its math and not putting too much food in your mouth. it amazes me that so many gym goers yet alone AAS users can spend $$ on drugs hours in the gym and walk around carrying fat.

 

[OmL]

I’d love to try some t3 just to get rid of the last bit of stubborn fat I have. But I love food too much. So fucking with my thyroid, just to binge eat roast dinners smothered in gravy, would be stupid. It took me a while to come to terms with the fact that I’ll probably only ever have 2 visible abs. But I’m fine with it now.

 

[Deleted member 123722]

The timing of this post does make me partially feel this was toward me "quitting" on my cut the other day, so you could have called me out here and tagged me lol, but seriously: Althuoght I actually succeeded in losing a shit-ton of fat, I failed that I didn't get to where I wanted to be; I went as far as I could in the amount of time I allotted to cut. So, that is also an important factor: having realistic expectations of how much fat you can lose over a certain amount of time—I had much more fat to lose than I thought.

When I asked everyone how much bf% I had, I got estimates from 14-18%; my buddy Gabe estimates 14%, where as Marc Lobliner said 18%..either way, this means to get to 10%, I've have to continue dieting deeper and longer, and my body was telling me it has had enough over the five months I put in through.

Although I used t3 and shit from the start, which people thought was overkill or unnecessary, it doesn't really matter: I still lost over a 1lb of fat per week over the 20 week period—losing 26lbs without a single ounce of muscle lost. This was with more drugs and following the same kind of IIFYM diet I've done before. However, I cannot say the same the last time I cut on minimal drugs back in 2017... You can notice the difference in comparison to these pics.

2017, I went from 230 to 205 (25lb loss) and looked like this stringy fuck. This was only on 200mg of Cyp. I did IIFYM diet, and achieved this in three months, which was basically 2lbs of fat per week.



And one point I got to 192 shown below, but I'm not even close to size that I am today, and an even leaner physic wit bigger legs. Granted, this was five years ago; I've learned more about training etc since then, but the point is, I did it with virtually nothing but test cyp.



This year, I went from 240 after my Deca bulk, to 215 (25lb loss), but looking leaner at a heavier weight. I did this in five months, losing 1lb of fat per week, using the same dieting method above, plus more PEDs, and at a slower pace.



I agree with most of your points, but genetics absolute play a role in fat loss, no different than how one responds to training and even PEDs. CICO is 100% a fact, but there are factors that can determine how the calories out portion of the equation is affected, as some eluded to hormonal imbalances. If you're hormones are fucked, CICO is still true, but your output will be harder to expend calories than someone whose hormones are functioning correctly.

Therefore, if it were true that CICO is the only thing that matters, then everyone could lose fat at the same rate, have the same composition, by just cutting calories and all achieve the same exact leanness, but that is simply not the case. Look at the Rock for example: no matter how lean he gets, he does not have abs at all; yet there are people who are fatter than him that have abs: genetics.

So yes, CICO is the final say of fat loss, but at what rate, which parts, and how easy/hard it is, comes down to genetics. You and I hold fat in different areas: my fat is around my abs/lower back; yours on your limbs...why is this? Is your diet fucked, are you not taking t3 or clen...no; its genetics.

And why the need to bash people who use chemistry to enhance or to speed up a process? Why does it matter to you? Why do you want to slap them? Who gives a shit? This is a steroid forum after all. This need to express your disdain and look down at people who take PEDs more than others, in whatever way they choose, is like the "Muh natty argument." If you're trying to save people from damaging their health, that is one thing, but it seems to me you just disagree with approaches. Does it really matter how one obtains their goals, so long as they don't damage their health? I've done it with zero drugs, and I've done it with the most drugs I've run ever (this time around)...the most drugs looks way better, and I lost no muscle at all, whereas in 2017, I literally shrunk. Not to mention, as we age, this shit gets harder to do; I'm 38 now and it's not getting any easier.

I'll take strangers on here thinking I'm retarded and autistic all day for experimenting for myself, on myself, asking questions, being transparent, admitting my mistakes, and being mocked for being genuine and willing to learn, than just listening to people parrot things online. EVERYONE is different; their response to training, their recovery time, their response to PEDs, literally everything. If this weren't the case, exercise science would have come up with a "theory of everything" for fitness that all humans could follow to get the same exact results, but they can't, and never will. So why do people think anyone should care who they look down on from their pedestal.

I post this to push back a bit for the sake of logical consistency and integrity. This is not an attack on you, but rather an attack on where you are coming from. And I'll use myself as an example for the sake of argument, even if I may look retarded in the process to some; what matters to me is the truth, not opinions.

 

[Deezznutzz]

So much more to fat loss than calories in calories out for some people. Too many people buying into Greg Doucette. Lol

 

[Deleted member 123722]

So much more to fat loss than calories in calories out for some people. Too many people buying into Greg Doucette. Lol

I'm a big fan of Layne Norton, who I learned a lot about this from; it always comes down to CICO, but if shit is fucked up, your CO will be reduced or hampered, so you may have to work way harder than someone else to get the same fat loss. It is just funny how people will admit everyone has different genetic responses to drugs, but then complain some dudes take too much, while some pros get away with less... well, the same logic can apply to fat loss as well; some people literally eat pizzas and get abs, while some people can just look at a pizza and get fat. But somehow this logic is thrown out when it comes to scientific models.

Even OP is giving advice, but then puts a disclaimer than everyone is different, but some basics apply. Yes, the laws of thermodynamics applies to us all, but some we all dont have the same metabolism.

 

[hudson98]

I'm a big fan of Layne Norton, who I learned a lot about this from; it always comes down to CICO, but if shit is fucked up, your CO will be reduced or hampered, so you may have to work way harder than someone else to get the same fat loss. It is just funny how people will admit everyone has different genetic responses to drugs, but then complain some dudes take too much, while some pros get away with less... well, the same logic can apply to fat loss as well; some people literally eat pizzas and get abs, while some people can just look at a pizza and get fat. But somehow this logic is thrown out when it comes to scientific models.

Even OP is giving advice, but then puts a disclaimer than everyone is different, but some basics apply. Yes, the laws of thermodynamics applies to us all, but some we all dont have the same metabolism.

Your issue is your "bulks" are you just getting fat and sloppy. You have no reason to ever be 250. If your not even 10 percent today, what you are today should be as fat as you ever are. Take a break, then diet hard and get down to 7. Then when you bulk go slow, you hit 10-11, do a mini diet get lean again. The word that describes you is permabulker.

 

[Rido]

Right now I'm thinking I'm just slamming so many anabolics in combined with hgh it's allowing more calories to be utilized for muscle building and utilizing fat calories for day to day energy burning.


I have some time to go but my body is still having a hard recomp. I am a little curious for when things to slow down and get a better understanding of all of this.

I wonder if recomp would be harder down the line.


I do have a strong belief of the laws of thermodynamics. But I would want to see if the person is dropping fat but retaining water during a cut.

Lyle McDonald has talked about the "whoosh" effect from people on prolonged dieting with supposed 0 progress. (Water retention) After a day of high carb intake or alcohol then they drop many lbs the next day that they keep off.

 

[Highly ecto]

First of all let's clear some things up. I see a lot of people fail at diet and never achieve their goals, they use a lot of drugs that they never actually need in the first place but convince me, themselves and everyone else they are right...

Yes here at meso forum. I won't name any names but it's really quite a bit of members that struggle and won't admit.

So, I have decided to write up a very simple guide and basics and some tactics when it comes to losing fat and finally getting lean.

(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.

Image from: rippedbody.com

CALORIE DEFICIT & BODY FAT %
​

We need to create a caloric deficit that is optimal for our goals, for example my maintenance calories are roughly 3600 calories on most days to maintain my body weight (225-230 pounds, 13-14% body fat, almost 6'2 in my profile pic).

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. but for simplicity, I prefer not to do so.

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.


Okay, so we have already covered calorie deficit and it's by far the single most important factor when it comes to losing fat/weight or not!

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 0.8g 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!

FOOD CHOICES AND SUBSTITUTIONS AND SOME TIPS
​

Most people fuck up here because of bad choices of food, like for example instead of cake, cookies, ice cream we could rather choose protein chocolate oat pudding!

If I eat a lot of cookies and ice cream, I'll be hungry soon and my calorie allotment for the day would be significantly reduced. Not good at all.

On the other hand, if I had my fav protein pudding. I'm looking at 50 grams of protein, 75 grams of carbs and 19 grams of fat and 696 calories. With this meal I'd be full for at least 3-4 hours. How long would I be full eating 700 calories of cookies? Not for half an hour.


Tips:
- Don't buy shit that makes you slip!!! (Very important)
- Instead of buying ice cream box of 300-500ml, buy one serving or max two. (In case you slip, you will set yourself off 300-400 calories instead of 1k+)
- When going out, avoid low class fast food places. Go to a decent place where there are better quality meals to order.
- Count everything you can, for example salad with dressing has calories too! Count it in!
- Count alcohol calories too... (sucks but it does really count, that's why you need to keep it in moderation)
- Also liquid calories...

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!

Or you will burn yourself out quick, trust me.

SOME OTHER TIPS
​

I follow simple rules to stay lean year round, for me it's my lifestyle that helps with being active and I need to do athletic, physical stuff pretty much daily.

I don't buy crap I don't need, which I mentioned makes you slip. If I want ice cream I just buy one, not the whole box. If I want energy drink I just buy one, not 3.

In case I slip up on my diet or have no control for given time, I just get back on the track and cut back on my calories slightly. Like I said when I get up to over 16% I then cut ~300cals from my maintenance and increase my activity slightly. This way I lose that fat fast and get to around 13% body fat again.

I don't bother with fancy diets like paleo or keto, I do what works for me and I'm all in for simplicity. After all, simple things do work the best!

Don't be Einstein and add t3/t4, hgh, salbutamol/clenbuterol, winstrol, tren and dnp when you're 20% body fat (like some members here...)

Stick to what works for you and remember the basics, follow it and you will be lean once and for all.

DRUGS, MORE DRUGS, EVEN MORE DRUGS IT'S ALL ABOUT THE DAMN DRUGS...
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Last thing I wanna say is don't be a moron please...

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 (friendly).

Sure drugs help, but it's like 5-10% and that's IF YOU HAVE EVERYTHING ELSE DIALED IN!

CONCLUSION
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Yeah, I'm not a writer or some person that is good at speaking. I'm just the guy that gets his shit done and I just share what I know and what I have tried and know what works and what is waste of time.

There are plenty of people here more knowledgeable than me, but on the basic level to get most people lean I have enough knowledge.

I wanted to keep it short and I did as much as I could, maybe I missed something, but I just wanted to get to the point and mention the most important aspects of weight/fat loss itself.

Sorry, for my incompetence when it comes to writing and expressing my thoughts. After all, I'm not even native English speaker as you can see.

I hope at least some people will read this and I also know that it's what almost everybody knows already, but I just wanted to get some people back to the drawing board.

At the end of the day, we are all different. What works for me might not work for you, but some basic laws and rules apply to everyone.

l do agree that whether the average person is fat or lean, simply comes down to calories in verses calories out. For some people though it is way more complicated than this. l will give you an example of how different people bodies can be. Your 6'2 and eat 3600 calories a day to stay around 102kg at around 15% body fat.
l'm 55 years old 5'10 at my heaviest weighed 80kg at around 15% body fat. l had to eat 5000 calories a day of a standard 40/40/20 diet or 6000 calories a day of my current carnivore diet to achieve this sought of weight range. Up until 2 weeks ago l had not trained for nearly 12 months because of a bad shoulder injury. All l did was go for a casual 5km walk each day while l was injured, and lost 7kg in that 12 months while eating a minimum of 4500 calories a day of my current carnivore diet.
With my genetics l find it very easy to get lean, but hard to put muscle on.
Also for me even though l weigh the same, l store less fat eating 6000 calories a day with 350-400 grams of fat and no carbs, than l do eating 5000 calories a day with 40% protein, 40% carbs and 20% fat in my diet.

What l'm trying to say is, for some people to get lean it is simply a calories in verses calories out thing, but for others it comes down to genetics, age, health issues and the type of food they put in their mouth.

 

[Deleted member 123722]

Your issue is your "bulks" are you just getting fat and sloppy. You have no reason to ever be 250. If your not even 10 percent today, what you are today should be as fat as you ever are. Take a break, then diet hard and get down to 7. Then when you bulk go slow, you hit 10-11, do a mini diet get lean again. The word that describes you is permabulker.

The word that describes me is failure lol. But seriously; the point is i have to stop cutting now; its too late to go any harder or further; its been too long. A break must happen. I don't want to "bulk" after my break, but my friend actually thinks I may recomp during this rebound, if done correctly. After the three months, we assess. I predict I'll be cutting during winter lol.