Simple fat and weight loss guide

[Norse13]

Yeah I agree, times have changed a lot and everyone now just focused on the social status like having good job, cool expensive car and premium house/apartment in a good location.

There has always been social statuses, just that those status symbols have changed.

Having more food than required? Multiple wives? (please no reference to religions, I have seen this personally in very poor villages in developing countries) Servants who do everything for you. Having plastic sandals for your kids instead of them going barefoot to school. I bet that having the best stone axe in the village was a status symbol prehistorically.

 

[Live_Evil]

Because "fittest" in modern society doesn't refer to physically fit, low fat, high muscles, high speed, high agility, high body control skills etc.

The biological drive of women to be with partners who are fit/athletic still exists, though. It has been hard engrained through out evolution. And actually, the physically fittest man still indicates great genetics and the ability to provide protection in situations where status and money won't save them. Not to mention how much better sex is when you're well conditioned. Women still prefer an athletic physique, although bodybuilders do not look athletic, but monstrous.

That "fitness" was in the old days used to provide, for the woman and children. Bring food home.

Which is why women possess an inherent, biological attraction to fit/athletic men.

Today, big muscles doesn't signal an increased ability to provide mortgage, car, school fees, food on the table, clothes, holidays, entertainment that a family usually needs.

Big muscles are not correlated to any of those things in any fashion, which means a person with big, medium, or small muscles can accomplish any of those things. In fact, having a nice ride you love to show off doesn't even necessarily relate to those things, since irresponsible spending is actually detrimental to a family. A guy who is essentially broke each month after paying his bills isn't saving money, planning for the future, or indicating any real financial stability to the opposite sex. A guy who saves up 40k to purchase his vehicle outright (and save 25k on interest) is a much, much better option.

You could even argue that statistically, people who spend very high proportion of time on fitness (training, eating, preparing food, sleeping) on average have lower income than those who spend that time on working more or having a second job.

Lol, this is completely untrue. For one, the most idolized and sought after of the elite have excellent physiques and loads of cash. The girls I date absolutely require an excellent aesthetic as well as a great job and an engaging personality. When a 9 or a 10 knows her worth, you have no choice but to play the game to the best of your ability. By the way, if someone has a second job, they have two shitty jobs rather than a single job that pays well and they excel at.

Also, even if poor people were more likely to be fit, one could infer a simple difference in priorities. For example, the poorer people valuing health over money, and almost certainly living longer, healthier (potentially more fulfilling) lives. Hell, depending on who is interpreting the data, the headline could read, "Rich people far less likely to exert themselves. According to new study, the most wealthy among us are quite lazy."

It's also important to understand that not all women are the money mongering, gold digging whores ugly guys with no game want us all to believe. Part of being attractive to women is being emotionally available and supportive. When a woman understands that you're actually willing to support her emotionally, she has basically fallen in love. Many women will financially support their men and allow them to be bums, simply because those men offer everything else she could ever want, and truthfully, it's a rare man who can successfully signal that ability without being a doormat, then falsely believing that women "only like assholes", lol.

I know plenty of fat people who work their butts off in office jobs, with good income, and are not limiting their working hours because they have to hit the gym at certain time or go have their 6th healthy meal of the day. And spend several evenings a week to meet customers and business associates, which usually includes eating and drinking.

My boss (our company's CEO) is a picture perfect example of this. He's a great guy, a mentor to me, and someone I look up to immensely, but if I'm being perfectly factual, there's still no excuse for being overweight. If he'd just watch his caloric intake he'd be fine.

He also wakes up at 3am and just philosophizes on work for an hour or two in the morning. He could easily do that while lifting weights or doing cardio.

There is absolutely no reason you can't do everything to the best of your ability. Take care of your body, your mind, your loved ones, and your finances. If any single area suffers, you're doing something incorrectly.

 

[Joseph Plunkett]

The biological drive of women to be with partners who are fit/athletic still exists, though. It has been hard engrained through out evolution. And actually, the physically fittest man still indicates great genetics and the ability to provide protection in situations where status and money won't save them. Not to mention how much better sex is when you're well conditioned. Women still prefer an athletic physique, although bodybuilders do not look athletic, but monstrous.




Which is why women possess an inherent, biological attraction to fit/athletic men.



Big muscles are not correlated to any of those things in any fashion, which means a person with big, medium, or small muscles can accomplish any of those things. In fact, having a nice ride you love to show off doesn't even necessarily relate to those things, since irresponsible spending is actually detrimental to a family. A guy who is essentially broke each month after paying his bills isn't saving money, planning for the future, or indicating any real financial stability to the opposite sex. A guy who saves up 40k to purchase his vehicle outright (and save 25k on interest) is a much, much better option.



Lol, this is completely untrue. For one, the most idolized and sought after of the elite have excellent physiques and loads of cash. The girls I date absolutely require an excellent aesthetic as well as a great job and an engaging personality. When a 9 or a 10 knows her worth, you have no choice but to play the game to the best of your ability. By the way, if someone has a second job, they have two shitty jobs rather than a single job that pays well and they excel at.

Also, even if poor people were more likely to be fit, one could infer a simple difference in priorities. For example, the poorer people valuing health over money, and almost certainly living longer, healthier (potentially more fulfilling) lives. Hell, depending on who is interpreting the data, the headline could read, "Rich people far less likely to exert themselves. According to new study, the most wealthy among us are quite lazy."

It's also important to understand that not all women are the money mongering, gold digging whores ugly guys with no game want us all to believe. Part of being attractive to women is being emotionally available and supportive. When a woman understands that you're actually willing to support her emotionally, she has basically fallen in love. Many women will financially support their men and allow them to be bums, simply because those men offer everything else she could ever want, and truthfully, it's a rare man who can successfully signal that ability without being a doormat, then falsely believing that women "only like assholes", lol.



My boss (our company's CEO) is a picture perfect example of this. He's a great guy, a mentor to me, and someone I look up to immensely, but if I'm being perfectly factual, there's still no excuse for being overweight. If he'd just watch his caloric intake he'd be fine.

He also wakes up at 3am and just philosophizes on work for an hour or two in the morning. He could easily do that while lifting weights or doing cardio.

There is absolutely no reason you can't do everything to the best of your ability. Take care of your body, your mind, your loved ones, and your finances. If any single area suffers, you're doing something incorrectly.

You guys have never been truly in love have you?

Because when you do… after a certain stage psychical appearance goes out the window.

That’s how you know shits getting real.

 

[amindzeye]

When a woman understands that you're actually willing to support her emotionally

How do you do this?

 

[hudson98]

Finally something out of your mouth that is absolutely correct!

As much as I fucking hate you, I don't get why these obese lazy creatures exist while young people with potential have to die. It should be the other way around.

the left wing politicians in America democrats bribe the poor, pathetic, and lazy with welfare (free money) to get their votes. they get free housing and they put it in nice areas with working people so you have nice white family and some ghetto inner city folks living near them, no working, living free getting paid by the government. the neighborhood turn to shit. they even bus ghetto kids into nice schools for "equality". its that "all humans are equal" bullshit. a 7% inshore person is supposed to be equal to some fatass who can't stop eating cake and brain surgeon is supposed to be equal to some minimum wage worker. communism aka liberalism aka maritime aka "woke folks" all the same shit, different name. pathetic people who think the world owes them something.

 

[lukiss96]

the left wing politicians in America democrats bribe the poor, pathetic, and lazy with welfare (free money) to get their votes. they get free housing and they put it in nice areas with working people so you have nice white family and some ghetto inner city folks living near them, no working, living free getting paid by the government. the neighborhood turn to shit. they even bus ghetto kids into nice schools for "equality". its that "all humans are equal" bullshit. a 7% inshore person is supposed to be equal to some fatass who can't stop eating cake and brain surgeon is supposed to be equal to some minimum wage worker. communism aka liberalism aka maritime aka "woke folks" all the same shit, different name. pathetic people who think the world owes them something.

I see, it's a bit different here, but some things can be applied too I think.

I'm not too much in to politics, so I can't comment on the situation.

I too don't believe people are equal and I hate fat slobs driving expensive Mercedes and thinking they're cool while stuffing his face with this huge bowl of spaghetti with cheese and cream and being the biggest loud mouth... (and you think I talk too much lol...) they have zero intellect and they just throw money, yeah throw not pay but throw and they think it's fine to do because waitress is lower class to them. So these types of people I despise.

Anyway, I'm done arguing with you. I don't want to anymore, I see no point. We both have the same passion and it's fitness, diet and peds. Maybe you're fitter or leaner or bigger, I don't care, I'm not lazy or fat slob either. Neither I'm some twink or dyel. Come on man.

Maybe we do have different goals and we have different idea of what looks good, we are just from way different cultures and even environment, but at the end of the day there is no point in our argument.

So maybe to you it's feminine again, but I'm sorry for some my actions and words. I don't want it to be like this and I'm not the type of person to really enjoy it. I feel it was unnecessary. After all, I'm warm person and I treat people nice, but I have my own boundaries too.

Don't be lazy or annoyed to read it though, you know I can't be straight on point like you typing in English. I use a lot more words to say the same thing. Not because I enjoy writing books. Try typing in a different language lol. You will see it's not so easy.

 

[hudson98]

I see, it's a bit different here, but some things can be applied too I think.

I'm not too much in to politics, so I can't comment on the situation.

I too don't believe people are equal and I hate fat slobs driving expensive Mercedes and thinking they're cool while stuffing his face with this huge bowl of spaghetti with cheese and cream and being the biggest loud mouth... (and you think I talk too much lol...) they have zero intellect and they just throw money, yeah throw not pay but throw and they think it's fine to do because waitress is lower class to them. So these types of people I despise.

Anyway, I'm done arguing with you. I don't want to anymore, I see no point. We both have the same passion and it's fitness, diet and peds. Maybe you're fitter or leaner or bigger, I don't care, I'm not lazy or fat slob either. Neither I'm some twink or dyel. Come on man.

Maybe we do have different goals and we have different idea of what looks good, we are just from way different cultures and even environment, but at the end of the day there is no point in our argument.

So maybe to you it's feminine again, but I'm sorry for some my actions and words. I don't want it to be like this and I'm not the type of person to really enjoy it. I feel it was unnecessary. After all, I'm warm person and I treat people nice, but I have my own boundaries too.

Don't be lazy or annoyed to read it though, you know I can't be straight on point like you typing in English. I use a lot more words to say the same thing. Not because I enjoy writing books. Try typing in a different language lol. You will see it's not so easy.

no hard feelings I just come here to learn, entertain, talk topics, talk politics etc lol. we have the same views on many things, different on others. as white straight males we have to stand up for ourselves always, the world hates us so we can never back down, lol

 

[Highly ecto]

darwinism is supposed to be survival of the fittest, all these fatties die off and not pass their lazy genes. but, we have all these meds, BP meds, diabetes meds, keep them ticking and reproducing, throw in welfare you got a recipe for an over populated planet where half are fat slobs!

The pharmaceutical and Junk food industries are 2 of the bigger money making industries in the world, throw in how modern science is getting better every year and people are getting lazier every year, you wait and see just how big of a problem this is gonna get in the coming years.

 

[phenominal34]

Don’t forget video games and cell phones are a HUGE PART in obesity !!!!

 

[hudson98]

Don’t forget video games and cell phones are a HUGE PART in obesity !!!!

this

I for the life of me can't see how a grown man who works full time and hits the gym has time for video games? I wish I had time to sit around and play child's game lol. they were cool as a kid but you grow out of them. I played but also played sports and when I started lifting I stopped playing that shit and grew up

 

[Para_33]

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 !!!

Have you ever heard of people making steady progress and then just hitting a wall and becoming unable to sleep due to food cravings ? I made a post, but I was moving along great, and now all of a sudden I wake up in the middle of the nights and seem unable to fall back asleep until I eat something.

Maybe that’s something I just need to do as a hack of sorts, because I’m still able to generate a deficit of -500 or -600 calories minimum even when this happens and get my 300g or more protein. I’m unable to consume less than 3200 calories without feeling like I’m starving to death. However I’m calculating that’s still putting me in a deficit of -600 since I’m doing morning fasted cardio for 45-1hr, weights in the afternoon for 1 hour+, and if I have time, another post weights cardio session for 30-45min.

I’ll keep going like this, I’m just worried I stalled out and calories need to come down more for further fat loss. I had two injuries recently, so that threw a wrench in things and weeks 10,11,12 I ate in a surplus, but now I’m two weeks back into it and a daily average of -490 calories over the past two weeks, so maybe I just need to give it more time assuming that’s enough of a deficit. I just don’t know if I need to go 80g carbs per day total to achieve this with a huge deficit toward the end lol

 

[hudson98]

throw in bulky low calorie dense food, mushrooms greens sauerkraut, with meals. egg life wraps around mushrooms, etc. drink coffeee during the day, intermittent fast. start eating at 4pm till bed time, jam those 3200 in that small time you will feel like you ate a horse. during the day the coffee, will suck but you will be well fed from feasting the night before and have the whole evening to look forward to a nice big fat 3200 calories over 6-8 hours.

rather feel full for 8 hours than bite sized meals spread all day that never fully satisfy your appetite

 

[lukiss96]

throw in bulky low calorie dense food, mushrooms greens sauerkraut, with meals. egg life wraps around mushrooms, etc. drink coffeee during the day, intermittent fast. start eating at 4pm till bed time, jam those 3200 in that small time you will feel like you ate a horse. during the day the coffee, will suck but you will be well fed from feasting the night before and have the whole evening to look forward to a nice big fat 3200 calories over 6-8 hours.

rather feel full for 8 hours than bite sized meals spread all day that never fully satisfy your appetite

It's not a bad strategy, I think you got this idea from Kinobody or Leangains? They're IF experts and it works well for them. Kinobody suggests coffee and sparkling water to curb appetite and eat two big meals a day. Then there is a warrior diet that has you eat all your calories in one sitting, a bit crazy but it definitely will give you that reward feeling at the end of the day.

 

[malfeasance]

Have you ever heard of people making steady progress and then just hitting a wall and becoming unable to sleep due to food cravings ? I made a post, but I was moving along great, and now all of a sudden I wake up in the middle of the nights and seem unable to fall back asleep until I eat something.

Maybe that’s something I just need to do as a hack of sorts, because I’m still able to generate a deficit of -500 or -600 calories minimum even when this happens and get my 300g or more protein. I’m unable to consume less than 3200 calories without feeling like I’m starving to death. However I’m calculating that’s still putting me in a deficit of -600 since I’m doing morning fasted cardio for 45-1hr, weights in the afternoon for 1 hour+, and if I have time, another post weights cardio session for 30-45min.

I’ll keep going like this, I’m just worried I stalled out and calories need to come down more for further fat loss. I had two injuries recently, so that threw a wrench in things and weeks 10,11,12 I ate in a surplus, but now I’m two weeks back into it and a daily average of -490 calories over the past two weeks, so maybe I just need to give it more time assuming that’s enough of a deficit. I just don’t know if I need to go 80g carbs per day total to achieve this with a huge deficit toward the end lol

Every competitor will tell he loses sleep and has disturbed sleep in the final weeks of prep.

 

[hudson98]

It's not a bad strategy, I think you got this idea from Kinobody or Leangains? They're IF experts and it works well for them. Kinobody suggests coffee and sparkling water to curb appetite and eat two big meals a day. Then there is a warrior diet that has you eat all your calories in one sitting, a bit crazy but it definitely will give you that reward feeling at the end of the day.

ive read his stuff, overall I think its pretty sound

I don't like how he says train fasted, train 3x a week. I think the 8 hr feeding window is good but if you can jam your training + commute in there, it makes it seem shorter

4pm eat
5pm train
8pm eat
10pm eat then bed

you will feel full into the next morning with the right food choices. jack the protein up to 400g feel even fuller lol

 

[Rickt]

ive read his stuff, overall I think its pretty sound

I don't like how he says train fasted, train 3x a week. I think the 8 hr feeding window is good but if you can jam your training + commute in there, it makes it seem shorter

4pm eat
5pm train
8pm eat
10pm eat then bed

you will feel full into the next morning with the right food choices. jack the protein up to 400g feel even fuller lol

Just a question. Dont get me wrong. But have you and lukiss kissed and made up.
You agreeing with him like this gives me a headache.
It is a good thing but.

 

[hudson98]

Just a question. Dont get me wrong. But have you and lukiss kissed and made up.
You agreeing with him like this gives me a headache.
It is a good thing but.

hes ok, that tren incel kid was the one who was annoying. no one wants to hear red pill shit all day and how "omg a girl texted me here's a screen shot so you guys think im cool lets start a thread about how I got text". fuck that kid, id spit on his mother. lukiss actually talks about gear and working out

 

[Rickt]

Nice one hudson. I hope lukiss reads this. Strange and good things gave transpired following those two being banned. Never saw them as flees irritating the flock. But is sure seem to be the case.

 

[Keto86]

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.

Very very good post mate.

Excellent to read this.

 

[SemiSharma]

Thanks for this simple guide to fat and weight loss. It's always helpful to have some basic tactics to follow when trying to achieve our fitness goals. You're absolutely right that diet adjustment and calorie deficit are key when it comes to losing fat. It's important to find a sustainable and healthy way to create that deficit rather than relying on fad diets or quick fixes. Speaking of achieving goals, have you ever tried Red Light Therapy? It's a type of therapy that uses red light wavelengths to help reduce inflammation, improve skin health, and even aid in weight loss.