How I made getting lean easy after struggling for so long (just copy me lol)

Summary

The speaker shares his journey to achieve a lean physique, inspired by movie stars like Brad Pitt. He emphasizes the importance of simplicity in diet and exercise, detailing a consistent low-carb, high-protein meal plan and intermittent fasting to maintain a fat-burning state. He also highlights the benefits of walking 10,000 steps daily for effective cardio and suggests gym sessions for muscle mass. Mental health is crucial, with sleep being a key factor in consistency and appetite control. The speaker's approach is straightforward, focusing on sustainable lifestyle changes for long-term leanness.

Takeaways

• 🗝️ The speaker struggled with becoming lean due to a perceived slow metabolism and lack of knowledge about food's impact on the body.
• 🏋️‍♂️ In the past 5 months, the speaker developed an eating habit and system that led to significant weight loss and leanness, with visible veins on the shoulders.
• 📸 The speaker emphasizes the importance of consistency and simplicity in diet and exercise routines to achieve long-term results.
• 🍽️ The daily diet consists of three meals with approximately 50 grams of protein each, low in carbohydrates, and cooked with butter to maintain appetite control and testosterone levels.
• 🔢 A protein intake recommendation is provided: 0.8 to 1.2 grams of protein per pound of body weight, with leaner individuals consuming more.
• 🚫 The speaker avoids snacking and practices intermittent fasting, eating all meals within a 2 to 4-hour window to maintain a fat-burning state and mental clarity.
• 💧 Drinking a full glass of water before meals is suggested to trick the brain into feeling full without consuming extra calories.
• 🚶‍♂️ Incorporating 10,000 steps a day into the routine by making walking enjoyable through listening to podcasts or brainstorming ideas.
• 💪 A gym routine of at least 3 to 6 sessions a week is recommended for building muscle mass while leaning down, with a focus on heavy lifting.
• 💤 The importance of mental health and sufficient sleep is highlighted, as poor sleep can lead to increased appetite and poor decision-making regarding food.
• 🔄 The concept of becoming lean is reiterated as a lifestyle change involving consistent, simple actions over time.

Q & A

What is the speaker's long-term goal regarding body image?

The speaker's long-term goal is to build a lean body similar to that of a Greek statue or actors like Brad Pitt and Jason Statham, who are considered to have an aesthetic and muscular physique.

What was the speaker's previous struggle with achieving a lean body?

The speaker struggled due to a perceived slow metabolism, a baseline body composition that was relatively chubby, and a lack of understanding about how food works and its impact on the body.

How did the speaker's approach to eating habits change about 5 months ago?

The speaker simplified their eating habits, focusing on a consistent diet with low carbohydrates, high protein intake, and the use of butter to keep appetite low and maintain testosterone levels.

What is the acronym KISS and how does the speaker apply it to weight loss?

KISS stands for 'Keep It Simple, Stupid.' The speaker applied this principle to weight loss by making the diet and exercise routine as simple as possible to ensure consistency and adherence.

What is the recommended daily protein intake per meal according to the speaker's diet?

The speaker recommends approximately 50 grams of protein per meal, which is the amount needed to sustain or grow muscle while leaning down.

What is the significance of eating within a 2 to 4-hour window according to the speaker?

Eating within a 2 to 4-hour window helps the speaker stay full and reduces the inclination to binge eat afterwards, promoting a fat-burning state for a prolonged period of time.

Why does the speaker emphasize the importance of not snacking and fasting for most of the day?

The speaker emphasizes this to maintain a prolonged fat-burning state and to avoid blood sugar spikes, which can lead to mental fog and poor decision-making regarding food.

What is the speaker's daily routine for achieving 10,000 steps?

The speaker incorporates two walks into their daily routine, one in the morning for about 20 minutes after waking up and another in the evening before going to bed, aiming for a total of 10,000 steps or more.

What is the speaker's gym routine for building muscle while leaning down?

The speaker suggests going to the gym at least 3 to 6 times a week for heavy lifting sessions, which, combined with a healthy protein intake, will help build muscle mass.

What additional advice does the speaker give for maintaining mental health during the lean-down process?

The speaker advises getting enough sleep as the best solution for mental health, noting that poor sleep can lead to increased appetite and poor decision-making regarding food intake.

How does the speaker describe the process of becoming lean?

The speaker describes the process of becoming lean as simple but not easy, emphasizing the importance of consistency and repetition of the same routine over time.