Intro:
This is a lot of basic entry level knowledge that i’ve compiled into an easy to read, well formatted, digestible guide to help all you brahs get shredded and slaymax.
I'm a wrestler so gaining and losing body fat while maintaining muscle mass has always been a part of my life. Honestly the leanpill is fundamentally extremely easy and it is one of if not THE best softmax so everyone should attempt to get lean. In this thread I will explain MY routine and the benefits I've seen. I’ve read some other leanmax guides and they’re super difficult to read so I won't be using any scientific cope terminology because I think it just overcomplicates the process, I also didn’t use any GPT so there won’t be any roboslop in the thread, sorry if that results in some spelling or grammar errors but i think it’ll always be better than a full goypilled roboslop thread. Enjoy
L Cardio:
L Diet:
L Nutrition:
L How to diet:
L Compounds to Assist:
L Meal Timing:
L Debloating:
L Full day of Eating:
Conclusion:
For any more info anyone can DM my inbox is always open to help any and all lonely chuds ascend, and i can also provide reference pictures of myself, trust me my method works. We’re all in this together we will ascend brahs.
This is a lot of basic entry level knowledge that i’ve compiled into an easy to read, well formatted, digestible guide to help all you brahs get shredded and slaymax.
I'm a wrestler so gaining and losing body fat while maintaining muscle mass has always been a part of my life. Honestly the leanpill is fundamentally extremely easy and it is one of if not THE best softmax so everyone should attempt to get lean. In this thread I will explain MY routine and the benefits I've seen. I’ve read some other leanmax guides and they’re super difficult to read so I won't be using any scientific cope terminology because I think it just overcomplicates the process, I also didn’t use any GPT so there won’t be any roboslop in the thread, sorry if that results in some spelling or grammar errors but i think it’ll always be better than a full goypilled roboslop thread. Enjoy
L Cardio:
- I've always found that doing low intensity cardio for a long period of time is the most beneficial for weight loss. I read somewhere that walking (in comparison to running) mainly targets body fat for energy rather than glucose so while cutting I walk for 1-2 hours per day typically burning between 400-800 calories.
- Another personal benefit of walking (in comparison to running) I've found is that I am much less hungry after 2 hours walking than I would be after a 20 minute run, so steady state cardio has always been my preferred way of increasing my calorie deficit.
- I also maintain my weight training which will burn about 50-100 calories
-Finally when I'm in my wrestling season and start going to practice I stop my outside cardio and weight training because im getting lots of cardio in and i dont wanna be sore for practice.
- Another personal benefit of walking (in comparison to running) I've found is that I am much less hungry after 2 hours walking than I would be after a 20 minute run, so steady state cardio has always been my preferred way of increasing my calorie deficit.
- I also maintain my weight training which will burn about 50-100 calories
-Finally when I'm in my wrestling season and start going to practice I stop my outside cardio and weight training because im getting lots of cardio in and i dont wanna be sore for practice.
L Diet:
- It is common knowledge that diet is the most important part of leanpilling, I chose to eat ≈1500 calories per day and on top of my cardio that leads to me losing about a pound per day
- Proper nutrients are especially important in an intense cut so try to have most of your calories be from proteins with less coming from carbs and fats
- Proper nutrients are especially important in an intense cut so try to have most of your calories be from proteins with less coming from carbs and fats
L Nutrition:
- Carbs v Fats:
Fats will burn slower providing long term energy storage, carbs will work quicker making you feel fast energy beneficial preworkout
-Carbs:
Benefits- Quick energy; will make you feel more energized, fills glycogen storage so body doesn’t break down muscle protein for energy, fuels muscle contractions
Drawbacks: Holds water leading to bloating/water retention
-Fats:
Benefits: HGH production, nutrient absorption, long term energy, fill you up (less stomach pains), easier to burn (main energy source for the low energy cardio)
Drawbacks: Hella high calories, will get you fat
With that in mind, I tend to prioritize carb intake prelift and then fat intake before I walk then go to bed.
-Protein:
Always the most important nutrient should be incorporated in every meal, as it powers muscle synthesis, also dont eat goyslop bean protein eat meat like a fucking man,go for leaner protein for lunch (chicken, turkey, or really lean ground beef, or maybe a lean fish), then if you want a fattier protein for dinner but not too fat.
Fats will burn slower providing long term energy storage, carbs will work quicker making you feel fast energy beneficial preworkout
-Carbs:
Benefits- Quick energy; will make you feel more energized, fills glycogen storage so body doesn’t break down muscle protein for energy, fuels muscle contractions
Drawbacks: Holds water leading to bloating/water retention
-Fats:
Benefits: HGH production, nutrient absorption, long term energy, fill you up (less stomach pains), easier to burn (main energy source for the low energy cardio)
Drawbacks: Hella high calories, will get you fat
With that in mind, I tend to prioritize carb intake prelift and then fat intake before I walk then go to bed.
-Protein:
Always the most important nutrient should be incorporated in every meal, as it powers muscle synthesis, also dont eat goyslop bean protein eat meat like a fucking man,go for leaner protein for lunch (chicken, turkey, or really lean ground beef, or maybe a lean fish), then if you want a fattier protein for dinner but not too fat.
L How to diet:
There are many different ways to diet, I always just weigh my food and track on myfitnesspal. It won't be perfectly accurate but it will provide you with a good estimate for your food's nutrition. Some claim MFP is cope but its always been very accurate for me and a good rule of thumb is to always underestimate it, (if the same food has 2 entries and you're trying to lose weight assume its the one with more calories).
Beyond MFP just have some fucking discipline and put the fucking fork down you fat incel. This is my favorite use of BP edits, whenever I feel really hungry or I don’t wanna walk I remind myself “NOTHING TASTES AS GOOD AS BEING SHREDDED FEELS”.
Beyond MFP just have some fucking discipline and put the fucking fork down you fat incel. This is my favorite use of BP edits, whenever I feel really hungry or I don’t wanna walk I remind myself “NOTHING TASTES AS GOOD AS BEING SHREDDED FEELS”.
L Compounds to Assist:
Reta:
A lot of people recommend RETA to cut weight as it will decrease appetite and help you burn fat easier, I’m in high school so im too broke to afford and if my parents caught me pinning they'd kill me so I can’t speak on its results but if you can afford I’d recommend looking into it also hit up Biomax and he can definitely provide more information.
Stimulants:
A lot of stimulants benefit as well. I drink a double shot of espresso in the mornings for a caffeine boost and it decreases my appetite for like 2 calories.
Adderall is also helpful because it suppresses appetite, most amphetamines will have this effect but beyond Adderall and caffeine they get a little dangerous so be aware of the risks.
I always lean towards simple discipline and not eating like a fat fuck but you can do whatever method you chose to make starve maxing easier.
A lot of people recommend RETA to cut weight as it will decrease appetite and help you burn fat easier, I’m in high school so im too broke to afford and if my parents caught me pinning they'd kill me so I can’t speak on its results but if you can afford I’d recommend looking into it also hit up Biomax and he can definitely provide more information.
Stimulants:
A lot of stimulants benefit as well. I drink a double shot of espresso in the mornings for a caffeine boost and it decreases my appetite for like 2 calories.
Adderall is also helpful because it suppresses appetite, most amphetamines will have this effect but beyond Adderall and caffeine they get a little dangerous so be aware of the risks.
I always lean towards simple discipline and not eating like a fat fuck but you can do whatever method you chose to make starve maxing easier.
L Meal Timing:
-
- I like to eat 2 meals a day, 1 in the afternoon preworkout (higher in carbs), and 1 pretty late at night so I don't have to go to sleep hungry (higher in fats)
- This way I get the carb boost preworkout and get most of my starving out in the morning or at night and the caffeine boost from my morning coffee cancels out a lot of the stomach pains I feel early in the morning
L Debloating:
-
- A large part of losing weight is cutting down on water retention, to do this eat lots of potassium, Avacodo, bananas, spinach
- Also try to get a good amount of calcium and magnesium
- You can also supplement all these with potassium, calcium, or magnesium supplements
- Also drink a shit ton of water and don’t eat too much sodium
L Full day of Eating:
Im gonna end the guide with a full day of eating from me along with all my macros and exercise, I’ll add times and nutrients from my food.
8:30 AM:
Activities: Wake up
Food: Double Shot of espresso (3 calories, 120 mg caffeine)
9:00 AM
Activities: Walk (40-80 minutes) at about 4 MPH [burns 400-800 calories]
1:00 PM
Food:
10 oz Airfryer Chicken breast (skinless): 500 calories 0g carbs, 15.5 g fat, 84 g protein,
½ cup Shredded Cheese: 222 calories, 2g carbs, 18g fat, 13 g protein
Bread Roll: 90 calories 15g carbs, 2g fat, 2g protein
3 tablespoons of Ketchup: 50 calories 14g carbs, 0g fat, 0g protein
Totals: Calories: ~860 calories, 31g carbs, 50g fat, 100g protein
1:15
Workout:
Lift (my split is Chest, back, arms, legs, rest, rest, repeat)
8:30 PM
Food:
6 oz Salmon: 464 calories 0g carbs, 31.2 g fat, 42.1g protein
1 cup peas: 62 calories, 11.4g carbs, 0g fat. 4g protein
½ cup mashed potatoes: 134 calorie, 20.8g carbs, 5g fat, 2g protein
Totals: Calories: 1524, Carbs: 63g, Fat: 72g, Protein: 150g
8:30 AM:
Activities: Wake up
Food: Double Shot of espresso (3 calories, 120 mg caffeine)
9:00 AM
Activities: Walk (40-80 minutes) at about 4 MPH [burns 400-800 calories]
1:00 PM
Food:
10 oz Airfryer Chicken breast (skinless): 500 calories 0g carbs, 15.5 g fat, 84 g protein,
½ cup Shredded Cheese: 222 calories, 2g carbs, 18g fat, 13 g protein
Bread Roll: 90 calories 15g carbs, 2g fat, 2g protein
3 tablespoons of Ketchup: 50 calories 14g carbs, 0g fat, 0g protein
Totals: Calories: ~860 calories, 31g carbs, 50g fat, 100g protein
1:15
Workout:
Lift (my split is Chest, back, arms, legs, rest, rest, repeat)
8:30 PM
Food:
6 oz Salmon: 464 calories 0g carbs, 31.2 g fat, 42.1g protein
1 cup peas: 62 calories, 11.4g carbs, 0g fat. 4g protein
½ cup mashed potatoes: 134 calorie, 20.8g carbs, 5g fat, 2g protein
Totals: Calories: 1524, Carbs: 63g, Fat: 72g, Protein: 150g
Conclusion:
For any more info anyone can DM my inbox is always open to help any and all lonely chuds ascend, and i can also provide reference pictures of myself, trust me my method works. We’re all in this together we will ascend brahs.
high iq and ty for the mention
