Maximizing aesthetics part 2: attaining a low bodyfat percentage

destruct_zero · 2017-12-10T12:27:52+00:00

Great info, but dropping fat intake to 40g is extreme and not necessary for most people. You can cut just fine on 0.5 - 0.6g fat per lb body weight if you drop carbs to compensate. I feel like shit if I drop my fat intake much below 70g. High fat keeps the testosterone up!

And cheat days are at the very least helpful psychologically even if they don't affect metabolism, which they very possibly do.

Original_Dankster · 2017-12-10T06:55:14+00:00

Appreciate the concise and comprehensive summary here. I'm looking to start my first real cut in a couple months from now, and I'll be bookmarking this post.

Also, the first poster here appears shadowbanned.

plsporo · 2017-12-10T11:04:26+00:00

Don't get too hung up on achieving low bodyfat. As a 6'8 male I got caught up in that 'hurr durr need to be lean to bulk' shit and I cut to 190 lbs. Looked like a fucking beanpole. Moral of this comment: build some muscle first unless you are actually fat

Archibald_Andino · 2017-12-10T13:07:40+00:00

Most supplements are bullshit. Whey, creatine, and caffeine are the main ones that are not.

Creatine is a must have. I would also strongly recommend glutamine. It reduced my post-workout muscle soreness by 90% and allowed me to significantly increase my intensity and schedule. If we're eating a ton of protein from our diets, do you still recommend a whey supplement?

88Will88 · 2017-12-10T08:18:35+00:00

Can you give some more details about your fasting. You said that going below 1000cals is not helpful. What about fasting? How long do you fast for and how much do you restrict your calories?

crush_snort_red_pill · 2017-12-10T15:05:24+00:00

One key thing to keep in mind. When the body “burns” fat you actually breathe it out as CO2. So if you’re at your resting respiratory rate and volume (not blasted and sucking wind) you really aren’t burning much fat. You can lean up really fast with intense cardio (hence OP’s recommendation of HIIT).

Most of us squeeze time for maybe an hour in the gym. If you aren’t fucking dying when you leave the gym you’ve wasted that hour. An hour really ain’t much. Your body is capable of going hard for hours upon hours with short rest breaks. If you’ve ever been in the military in a combat arms role you likely know what this feels like. You also know that it’s possible to lean up in a matter of weeks if you spend all day every day doing HIIT. An hour in the gym 2-3 times a week with 20 min of cardio is a fucking joke. Its why there’s so many fat gym rats.

Origami84 · 2017-12-10T09:21:00+00:00

One small nugget of info i didnt see, while 1 pound of human fat is close to 3500kcal, fat also tends to storage water so when you lose one pound of weight - beside whatever muscle mass loss was involved - you actually lost roughly 50% of fat and 50% of water.

heheitwontwork · 2017-12-10T10:28:48+00:00

The "ectomorph, endomorph, mesomorph" crap is a myth.

Source for this? I’ve always preached that diets are specific to the individual and that these words are simply body types. Ex. An endo like me has wider hips, shoulders, and a really thick torso. Haven’t measured, but I’m REALLY fucking wide from the side, even when I was 150-160 I looked like I had a big chest, now at 260 that width is enhanced even more and makes me look more jacked.

Body types are not a myth, but I do believe that X body type processes food better and requires less or more calories to lose, maintain, or bulk in comparison to the others is bull.

nebojssha · 2017-12-10T09:07:24+00:00

Thanks for extensive guide, though I can't use half of it because I am diabetic(type 1). Any advice where to find info for myself?

Arnoux · 2017-12-10T10:01:28+00:00

Can you show me how 10-14% bodyfat looks like? (not necessarily yourself, but from Google). I have googled it but got vastly different looking people at 14%. Pretty sure they did not exactly have the same fat percentage.

Mithra9009 · 2017-12-10T10:18:07+00:00

Cutting by more than ~1000 calories per day can be useless for many because your fat cells have a limit to how much energy they can secrete per day unit of time. Anything over ~1000 calories will, on average, be burning muscle instead, unless you are severely obese.

My weight is about 105kg/230lbs. Do I count as "severely" obese? I think I count.

Edit: My height is 6'0.

AbjectRepentance · 2017-12-10T12:48:47+00:00

At what one would you know that you should do this? This is an excellent summary by the way, need this with all the fuckarounditis regarding fitness information. I'm 5' 9", 18 and stuck around the 67-73 kg mark.

Mr_Jackabin · 2017-12-10T13:50:12+00:00

Good post but ignore his recommended protein consumption. For a natural lifter, there is absolutely no need to consume over 0.82 grams of protein per pound of lean body mass. Noet I said lean mass, not overall weight.... your fat doesn't need protein.

LosBuratnos · 2017-12-10T11:09:26+00:00

All good, but I would also add that you should lift like crazy, not just lift, if you want to stay lean and even grow some muscle.

3-4 times a week pushing yourself is necessary. Good idea also focus on bodyweight excerices for a leaner look, especially considering that it gets much easier as you are losing weight.

I went from barely 50 chinups at 86kg in May to 160 chinups in September at 75kg just because of lower weight. And my arms are super veiny and abs are ripped.

Also don't care too much about carbs/fats since you would probabably be eating so little food that it won't make sense to count anything besides protein.

Finally, 1,2g protein per pound of body weight is almost always an overkill. 0,8 will be enough, you can try to shoot for 1g, but it won't change much. Based on all recent research.

CrazyHorseInvincible · 2017-12-10T16:39:55+00:00

Reported as "anecdotal broscience".

Removed for anecdotal broscience.

https://www.reddit.com/r/TheRedPill/comments/2z5imk/the_most_important_two_videos_you_will_ever_watch/

https://www.reddit.com/r/TheRedPill/comments/353buo/eating_101_fork_use_for_dummies/

https://www.reddit.com/r/TheRedPill/comments/4gkqec/goldilocks_and_the_three_metabolic_pumps_trigger/

showerdudes9 · 2017-12-10T10:19:03+00:00

Can you explain more in detail why ectomorph, meso, endo is a myth/crap?

ex_addict_bro · 2017-12-10T08:07:26+00:00

Some pics for proof you live what you preach please

Livestr0nger__ · 2017-12-10T13:03:07+00:00

If you want to gain weight eat more, if you want to lose weight eat less. Something I’ve found that helps overtime is swapping foods from bulking or cutting. For example when bulking I’ll eat grilled chicken, sautéed veggies, and whole wheat pasta, but when cutting I’ll do everything except the pasta, if if you drink your protein with milk when bulking make the switch to mixing it with water for cutting. Those calories add up during the day creating a deficit more so with some cardio but not too much cause it can impede recovery for lifting. One thing to keep in mind is the triad “big,lean,natural” pick 2. When bulking you’ll get big but but not lean assuming you’re natural, and if you’re lean you won’t be big, assuming natural. There are exceptions but for the regular joe that’s how it goes. I agree though that in terms of aesthetics, leanness and lower body fat are more attractive.

Edit: Cutting will fuck with your head, if you are doing it right you’ll experience hunger sometimes because essentially your eating less than what your body needs, which is normal your body will acclimate. I’ve found drinking black coffee or chewing gum helps

Don_Himself · 2017-12-10T13:15:30+00:00

all you have to do is stick to the anabolic diet with at least 3000kcal daily and you'll be sub-10% body fat year round.

the heavier/more intense your workouts, the more cal/fat you'll burn as well.

lrb6805 · 2017-12-10T13:59:33+00:00

To Add to this post:

Here is an article written by people in the field that is consistent with this post. This is the diet "blueprint" that is sustainable.

https://drjohnrusin.com/perfect-diet/

Also here is the calculator made by the infamous Dr. Berardi https://www.precisionnutrition.com/weight-loss-calculator

Lipmode · 2017-12-10T15:08:30+00:00

OP or anyone else here....how do you feel about “recomp” or maybe slow bulk is a better word for it. For example 2000 maint calories on non workout days with 2400 calories on working days while lifting heavy compound. 3 x heavy lifting per week with a surplus and maintenance on the other 4 days. Or just keep it simple and do 2200 - 2300 cals/day everyday. Goal = muscle gain minimal fat gain bulk.

BigArmLife · 2017-12-10T16:01:55+00:00

Weekly cheat meals are fine but cheat days can be very detrimental

aboutarookie · 2017-12-10T16:08:05+00:00

This is absolutely the hardest thing for me to understand, I used to go to the gym 5-6 days a week and I was fit. I’m 27 years old now and stopped the gym and gained a lot of weight. I’m 5’10 220, still have muscle mass but def getting flabby as shit. It’s hard for me to figure out how many calories I need to eat a day to be at a deficit and then weighing out carbs and Proteins just make me want to quit.

mrbiggles-reborn · 2017-12-10T22:21:01+00:00

There was a study done recently of the 6o most popular diets that found when they were followed correctly that at the 1 year mark, as far as fat loss is concerned, calorie for calorie, they were all identical.

Macro nutrients, intermittent fasting, reducing carbs, none of it mattered. The only thing that matters is calories in and calories out.

pineappleeverything · 2017-12-10T11:36:24+00:00

exgesting

That isn’t a word.

Don’t make words up, even for for quasi-scientific posts.

Martysteiner · 2017-12-10T15:16:05+00:00

I suggest consume lots of tea(no sugar). You can also start off the day with a can of tuna fish.

joedevice · 2017-12-10T14:10:31+00:00

How many times is this information going to be recycled here lol

Archibald_Andino · 2017-12-10T12:55:18+00:00

$32 for a bathroom scale that measures body fat %, total muscle weight, water weight, amount of fat vs. visceral fat, etc, etc.

Traditional scales are worthless.

https://www.amazon.com/gp/product/B01FHELB56/ref=oh_aui_detailpage_o02_s00?ie=UTF8&psc=1

Title	Maximizing aesthetics part 2: attaining a low bodyfat percentage
Author	veritas_0ne
Upvotes	158
Comments	100
Date	December 10, 2017 6:07 AM UTC (8 years ago)
Subreddit	Posted in /r/TheRedPill
Original Link	https://old.reddit.com/r/TheRedPill/comments/7isaim/maximizing_aesthetics_part_2_attaining_a_low/
Archive Link	https://theredarchive.com/r/TheRedPill/maximizing-aesthetics-part-2-attaining-a-low.47670 https://theredarchive.com/post/47670

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