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.

Outlines

00:00

💪 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.

05:01

🍽️ 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.

Keywords

💡Lean Body

A 'lean body' refers to a physique with low body fat and a well-defined muscular structure. In the context of the video, the speaker aspires to achieve a lean body reminiscent of Greek statues or actors like Brad Pitt in 'Troy'. The speaker's journey towards this goal is central to the video's narrative, as they share their struggles and eventual success in sculpting a lean physique.

💡Metabolism

Metabolism is the process by which the body converts food into energy and maintains the body's cells and organs. The speaker mentions having a 'slow metabolism' as a perceived obstacle to achieving a lean body. This concept is pivotal as it reflects a common misconception about the role of metabolism in weight management, which the speaker later dispels through their personal transformation.

💡Diet

Diet, in this context, refers to the types of food and the pattern of eating that an individual follows. The video emphasizes the importance of a consistent and simple diet for weight loss. The speaker outlines their specific dietary habits, such as eating the same three meals daily with a focus on low carbohydrates and high protein, which are key to their lean body transformation.

💡Protein

Protein is a nutrient essential for muscle growth and repair. The speaker highlights the significance of consuming approximately 50 grams of protein per meal to support muscle maintenance and growth. This is a practical piece of advice from the video, demonstrating the speaker's understanding of the macronutrient's role in body composition and the pursuit of a lean physique.

💡Carbohydrates

Carbohydrates are a macronutrient that provides energy to the body. The video discusses keeping carbohydrates low as part of the speaker's strategy to reduce fat accumulation. This approach is part of the broader dietary changes that the speaker adopted to achieve a leaner body, underscoring the role of carbohydrate management in weight control.

💡Fasting

Fasting is the practice of abstaining from food for a certain period. The speaker mentions not snacking and having a fasting period throughout most of the day, which aligns with intermittent fasting practices. This method is presented as a way to maintain a fat-burning state and enhance mental clarity, contributing to the overall weight loss and lean body goal.

💡Cardio

Cardio, short for cardiovascular exercise, refers to physical activities that raise heart rate and improve heart health. The speaker makes a habit of walking 10,000 steps daily, which is a form of cardio exercise. This routine is portrayed as a sustainable and enjoyable way to increase physical activity, aiding in the speaker's journey towards a leaner body.

💡Gym

The gym is a place for strength training and physical exercise. The speaker suggests going to the gym at least 3 to 6 times a week for heavy lifting sessions to build muscle mass while leaning down. This recommendation reflects the video's emphasis on combining cardio with strength training for a balanced approach to achieving a lean and muscular physique.

💡Mental Health

Mental health refers to an individual's emotional, psychological, and social well-being. The video touches on the importance of mental health in maintaining consistency in one's fitness journey. The speaker points out that while practices like journaling and meditation are beneficial, ensuring adequate sleep is crucial for mental clarity and decision-making, which in turn supports the weight loss process.

💡Consistency

Consistency in this context means maintaining a regular pattern of behavior or action. The video stresses the importance of consistency in both diet and exercise routines as a key factor in achieving a lean body. The speaker's own success is attributed to the consistent application of simple habits over time, highlighting the principle that lasting change comes from sustained effort.

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