How I made getting lean easy after struggling for so long (just copy me lol)
Summary
TLDRThe 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.
Outlines
💪 Journey to a Lean Body: Overcoming Struggles
The speaker shares their personal journey of striving for a lean body, similar to Greek statues or celebrities like Brad Pitt and Jason Statham. They confess to having a slow metabolism and a naturally 'chubby' physique, which made their goal challenging. The speaker admits to a lack of knowledge about nutrition and its impact on the body, which hindered their progress. However, they discovered an eating habit system that helped them achieve a lean physique, including visible veins on their shoulders. They emphasize the importance of simplicity in weight loss and share their daily routine from the past six months, which includes a consistent diet and exercise regimen, to demonstrate their commitment to the process.
🍽️ Consistent Diet and Eating Habits for Lean Living
The speaker outlines their daily diet, which consists of the same three meals every day, each containing about 50 grams of protein. They emphasize the importance of low carbohydrates and the use of butter in cooking to keep appetite low and maintain testosterone levels. The recommended protein intake is between 0.8 to 1.2 grams per body weight, with the leaner you are, the more protein you should consume. The speaker also shares their eating habits, which include not snacking and fasting for most of the day, followed by a 2 to 4-hour eating window. They suggest drinking water before meals to help control appetite and prevent overeating. Additionally, they discuss the benefits of walking for cardio, aiming for 10,000 steps a day, and making it enjoyable by listening to podcasts or brainstorming ideas.
🚶♂️ Lifestyle Changes and Gym Routine for Long-term Leanness
The speaker discusses the importance of lifestyle changes for achieving and maintaining leanness, especially for those without a fast metabolism. They share their transition from a sedentary lifestyle to one that includes two 20-minute walks daily, one in the morning and one at night, contributing to their 10,000 steps goal. They also address the gym routine, recommending at least 3 to 6 sessions of heavy lifting per week to build muscle mass while leaning down. The speaker emphasizes the importance of proper sleep for mental health and consistency in the routine, as leaning down is about repeating the same habits over time. They conclude by stating that while the process is simple, it requires commitment and is not necessarily easy.
Mindmap
Keywords
💡Lean Body
💡Metabolism
💡Diet
💡Protein
💡Carbohydrates
💡Fasting
💡Cardio
💡Gym
💡Mental Health
💡Consistency
Highlights
Desire to build a lean body like Greek statues or actors like Brad Pitt.
Admission of past struggles with weight and body composition due to ignorance about food and metabolism.
Introduction of a simple eating habit system that led to significant weight loss and leanness.
Emphasis on the KISS principle (Keep It Simple, Stupid) for weight loss consistency.
Daily routine of eating the same three low-carb, high-protein meals.
Use of butter in meals to keep appetite low and maintain testosterone levels.
Recommendation of protein intake based on body weight for muscle growth and leanness.
Elimination of snacking and fasting for most of the day to promote fat burning.
Advocating for mental clarity through stable blood sugar levels without constant snacking.
Technique of drinking water before meals to trick the brain into feeling full.
Habit of walking 10,000 steps daily as a fun and effective form of cardio.
Incorporating walking into daily life with morning and evening sessions for step count.
Gym routine suggestion of 3 to 6 sessions per week for muscle mass and leanness.
Importance of proper sleep for mental health and its impact on weight loss consistency.
Observation that lack of sleep can lead to increased appetite and poor decision-making.
Highlighting the importance of consistency in simple routines for long-term leanness.
Acknowledgment that building a lean body is simple but not necessarily easy.
Transcripts
so here's how I made becoming lean easy
after struggling with it for so long I
have a
confession for the most of my life I've
wanted to build a lean body like that of
a Greek statue you know if you watch
movies like Troy or fight club poal you
look at Brad Pit and you're like [ __ ]
he's a specimen of a man or I'm sure you
know Jason stum like the guy that looks
like a seral killer he's ripped to the
core now I've always wanted to build
body like them the thing is I was never
able to yeah for me at least um I tell
myself I have a slow metabolism and my
Baseline body composition is relatively
chubby I ate a lot of bad food I didn't
know how Food Works or how it affected
my mind so because of all my ignorance
no matter how hard I diet or whatever I
tried I never got the result that I
wanted it was only about 5 months ago
that I dialed down an eating habit and
system that got me to look like this I
don't know if you can see the veins on
my shoulders but um I drop some photos
and videos just for you to know that you
know I'm just not another guy giving you
advices I don't use using chat chtp and
[ __ ] like these are things that's worked
for me I hope that if you apply them
it'll work for you too all right cuz
thing is I know how frustrating I can be
when you have an ideal version of
yourself that you want to become but you
you seemingly can't because you know all
the things that you don't know it's kind
of like ignorance but um yeah I'm going
teach you how to become a total stud and
life is too short to not build an
aesthetic body part one kiss the weight
loss now there's an acronym in
engineering school it's called kiss
which stands for keep it simple stupid
with the weight loss you want to keep it
as simple as possible because the thing
is the more complex your things become
the harder it Bec comes to actually
stick with it so this is the philosophy
that I followed in the past 5 months to
lose around 20 to 30 lbs I I haven't
been dragging my weight but I know that
I've been getting damn lean whether it
came to eating or exercise I want to
make it as simple as possible cuz once
you introduce anything fancy or complex
into your routine and system usually
it's very hard to stay consistent so
following the principle I've done all
these things every day in the past 6
months just because they're so simple
all right let me stop [ __ ] around
part two diet now I eat the same three
meals every single day uh each meal has
roughly 5 gram of protein I've made a
video on the exact diet that I'm on it's
going to be Link in the description I
keep the carbs low with all my meals and
make sure to use butter whenever I can
with all the meals that I need to cook
on a stove the low carb help you not
pack on as much fat the butter will keep
your app appetite low and it keeps your
testosterone balanced and high thing is
with high testosterone it's actually
easier to maintain strength and muscle
mass and become pretty lean the 50 gr of
protein per meal is how much I need to
sustain or grow my muscle I recommend if
you're leaning down aim to get anywhere
between 8 to 1.2 g of protein per body
weight the leaner you become the higher
amount of protein you should consume if
you're fat you can get away with eating
less protein uh you could go with the
lower portion of the range so like8 gam
of protein per body weight and because
you're fat you have energy stored in
your body already so you don't have to
worry too much about strength at the gym
or losing muscle part three eating
habits simply I don't snack I fast for
the majority of the day this simply
means I don't eat anything until my big
meals and then once I eat the big meal I
have like a 2 to 4 Hour window to eat
the benefit of this is your body will be
in a fat burning state for a prolonged
period of time not to mention the mental
Clarity you have from not spiking your
blood sugar level all the time now I eat
all my meals within a 2 to 4 hour time
window what this does is once I eat I am
generally very full and I am not
inclined to binge eat afterwards what I
find useful on days that my appetite is
high is to drink a heaping full glass of
water before eating you won't be
consuming any calories but the pressure
that comes from the water it'll expand
your gut and make eating a lot very
difficult this would Trigg your brain
into thinking that you've eaten a lot
but in reality nothing really changed in
terms of calories part four cardio I've
made it a habit to get around 10,000
steps a day now the way I make walking
fun is I either listen to podcast books
or brainstorm some form of ideas by
doing these things killing two birds
with one stone you know walking cardio
is not a chore I actually look forward
to it now you got to understand that
being lean if you're not blessed with a
fast metabolism is a matter of Lifestyle
during the time when I tried to get lean
I was living mostly a sedentary
lifestyle as I would sit at my desk and
play games for a majority of the day
nowadays I tend to go for two walks bro
1 in the morning for about 20 minutes
right after I get up and one it is
currently 8:4 9 at night at night before
I go to bed so Al together those two
walk session add up to around 10,000
steps sometimes more you know depending
on how far or how long I walk around the
neighborhood you don't really have to
track any other form of cardio if you're
aiming to hit at least 10,000 steps a
day part five gym now I'm going to
assume you want to lean down but don't
want to get to the point when you're
just a twig or just skinny you want to
have some muscle mask right this is
where you should go to the gym at least
3 to six times a week now my routine is
a bit different right now with lifting
as my goals have changed but to Simply
become lean and have a decent amount of
muscle mass like I did get in at least 3
to six sessions of heavy lifting a week
as long as you're eating a healthy
amount of protein you will build muscle
part six bonuses so first five things to
focus on are relatively simple and easy
to stick to if you are in proper mental
health in order to keep up the
consistency though I recommend you get
your mental health in check as well now
I'm not going to tell you about
journaling or meditation just because
they're useful but they're not more
useful than getting enough sleep sleep
is by far the best solution to your
mental health if you can sleep well
everything is a lot easier and life is
just better when you sleep well during
my time of Leaning down aggressively I
pull many all nighters to get content
out and I noticed that my appetite with
Skyrocket the next day I'd be inclined
to binge or eat more than I would
normally because my head was foggy so I
couldn't make any clear decisions so as
good as these things are make sure you
do all of them but at the same time make
sure that you are resting and recovering
properly because the thing is leaning
down is just a factor of doing the same
old boring stuff over and over and over
over time well you're lean it's very
simple
not easy very simple
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