alright i lost 17 kg now in 3 months mostly by walking a lot and eating 2500-3500 calories

alright i lost 17 kg now in 3 months mostly by walking a lot and eating 2500-3500 calories
but now i noticed the weight isnt dropping that fast anymore, im willing to do something like fasting or ONE MEAL A DAY
i will do ONE MEAL A DAY i think because thats what bruce lee would do.
ANY TIPS TRICKS ADVICE HINTS
alright thx pce out bye

  1. 3 weeks ago
    BRUCE BEE

    my training consist of pushups pullups walking running kickboxing n squats

  2. 3 weeks ago
    BRUCE BEE

    mY GOAL IS TO LOOK EXACTLY LIKE BRUCE LEE
    SAME HEAD OF BRUCE LEE
    SAME BODY OF BRUCE LEE
    SAME PENIS OF BRUCE LEE
    SAME SEXY ASS OF BRUCE LEE

  3. 3 weeks ago
    Anonymous

    Hey mark looking good how are you

    • 3 weeks ago
      BRUCE BEE

      good but not good enough, if i am looking exactly like bruce lee i will feel on top of the world

  4. 3 weeks ago
    Anonymous

    Goal body how old are yiu

    • 3 weeks ago
      BRUCE BEE

      27 yr old 175 cm 73 kg
      i would have not my body as my goal body, i am fat compared to bruce lee. try to be more like bruce lee
      greetings

  5. 3 weeks ago
    Anonymous

    This looks like someone that is pretending to be mark.

  6. 3 weeks ago
    Anonymous

    You did a hell of a job. Very nice. Don’t fuck it up like the last time.

    • 3 weeks ago
      BRUCE BEE

      thx
      btw i beliv in god again, becuase thats what bruce lee would do

      What is you pull-up routine like

      everyday at the park bruce lee anus routine ( randomly doing pullups chinups dips pushups n squats randomly)

    • 3 weeks ago
      Anonymous

      https://i.imgur.com/JhGuVLu.jpg

      alright i lost 17 kg now in 3 months mostly by walking a lot and eating 2500-3500 calories
      but now i noticed the weight isnt dropping that fast anymore, im willing to do something like fasting or ONE MEAL A DAY
      i will do ONE MEAL A DAY i think because thats what bruce lee would do.
      ANY TIPS TRICKS ADVICE HINTS
      alright thx pce out bye

      Holy fuck awesome transformation. How long did this take?
      Bruce would be proud bro

  7. 3 weeks ago
    Anonymous

    What is you pull-up routine like

  8. 3 weeks ago
    Anonymous

    Take 2-3 weeks of eating at maintenance, then after that go back to being in a deficit again. If you lose a lot of weight aggressively for a long period of time you are more likely to fuck it up by going on a binge. You have now been on a long pretty aggressive cut for 3 months and you are about to cut even more aggressively on fasting or OMAD, that is a recipe for fucking it up and going on a huge fucking binge. I repeat my self, take a couple of weeks of break from dieting, 2-3 weeks, then return to a deficit and lose the rest.

    • 3 weeks ago
      Anonymous

      From RP Diet 2 book

      Weight Loss Duration
      Fat loss phases are likely most effective with the least downsides when run for between 6 to 12
      weeks. There are very few negative side effects of running a very short fat loss diet (aside from
      not losing much fat), but since it is difficult to differentiate fat loss from water weight changes
      until at least two weeks of data are collected, a low end minimum for weight loss duration should
      be three weeks. On the upper end, between 12 and 16 weeks of dieting, chances of declining
      adherence and rebound gain increase steeply. By 16 weeks most individuals are at chronic
      dieting risk and their chances of rebound weight gain is high. It is much better to lose 15 lb
      during a successful 12 week fat loss phase than it is to shoot for 20 lb across 16 weeks, burn
      out, regain 10 lb, and have worked longer and harder for a what will feel like a disappointing
      failure. For this reason, although 16 weeks is within the range of safe fat loss diet durations, we
      recommend 12 weeks of fat loss dieting for most people. Setting fairly extreme upper and lower
      bounds, fat loss duration should likely be done for no less than 3 weeks and no more than 16
      weeks at a time, with 6-12 weeks being a more conservative ideal.

      • 3 weeks ago
        Anonymous

        Slower Metabolism and Lower NEAT
        Body metabolic speed decreases by a small fraction during fat loss dieting. The longer you diet,
        the lower metabolism falls. It is unlikely that metabolism drops caloric expenditure more than
        10%, but that is still 10% less calories needed for weight loss, increasing the difficulty of
        maintaining a deficit. In the case of rebound eating, this adds to the amount of weight that will
        be gained as a result of extra calories. The human body is also very good at reducing its
        baseline energy expenditure when it perceives that you are starving, which is how long periods
        of fat loss dieting are “seen” by your physiology. On an excessively long diet, your body can
        decrease total energy expenditure by up to ⅓ from normal conditions. This means that
        maintaining the same deficit will require a calorie decrease of up to another 33% compared to
        the start of the diet (on top of metabolic changes). This leads to even more hunger and fatigue,
        both of which reduce chances of adherence. As with metabolism decreases, substantially
        reduced calorie expenditure increases the amount of weight gained from lapses in adherence.

        • 3 weeks ago
          Anonymous

          Increased Hunger
          As we have already seen, hunger is one of the most predictive influencers of adherence. If a
          diet is pushed too long or too hard, this basic drive will overcome the willpower of most sane
          individuals. Across a fat loss diet, hunger, food reward (food tasting better), and preoccupation
          with food (cravings and intrusive thoughts) all increase. These factors powerfully multiply the
          chance for a lapse into uncontrolled eating. Even if a diet of excessive length or harshness is
          97
          completed without a cheating episode, the radically increased hunger and food-seeking
          tendencies created by it will make the following maintenance phase exceptionally difficult.

          Fatigue
          As you lose weight, your body’s ancestral anti-famine mechanisms kick into gear along with all
          of the already mentioned side effects of long term dieting. High levels of fatigue also impact
          motor learning abilities. This means that if you are trying to learn new sports skills or sharpen
          existing ones during a long or harsh fat loss diet, your ability to do so will be hampered. As
          people adopt a hypocaloric diet for weight loss, they often add extra cardio or additional training
          to help maintain a caloric deficit. The additional fatigue from the added cardio compounds the
          already high fatigue levels from the diet and regular training, ushering in the negative effects
          even sooner. While adding cardio on a fat loss phase is not necessarily contraindicated, this is
          yet another reason to take the limitations to fat loss phases seriously.

    • 3 weeks ago
      BRUCE BEE

      From RP Diet 2 book

      Weight Loss Duration
      Fat loss phases are likely most effective with the least downsides when run for between 6 to 12
      weeks. There are very few negative side effects of running a very short fat loss diet (aside from
      not losing much fat), but since it is difficult to differentiate fat loss from water weight changes
      until at least two weeks of data are collected, a low end minimum for weight loss duration should
      be three weeks. On the upper end, between 12 and 16 weeks of dieting, chances of declining
      adherence and rebound gain increase steeply. By 16 weeks most individuals are at chronic
      dieting risk and their chances of rebound weight gain is high. It is much better to lose 15 lb
      during a successful 12 week fat loss phase than it is to shoot for 20 lb across 16 weeks, burn
      out, regain 10 lb, and have worked longer and harder for a what will feel like a disappointing
      failure. For this reason, although 16 weeks is within the range of safe fat loss diet durations, we
      recommend 12 weeks of fat loss dieting for most people. Setting fairly extreme upper and lower
      bounds, fat loss duration should likely be done for no less than 3 weeks and no more than 16
      weeks at a time, with 6-12 weeks being a more conservative ideal.

      Slower Metabolism and Lower NEAT
      Body metabolic speed decreases by a small fraction during fat loss dieting. The longer you diet,
      the lower metabolism falls. It is unlikely that metabolism drops caloric expenditure more than
      10%, but that is still 10% less calories needed for weight loss, increasing the difficulty of
      maintaining a deficit. In the case of rebound eating, this adds to the amount of weight that will
      be gained as a result of extra calories. The human body is also very good at reducing its
      baseline energy expenditure when it perceives that you are starving, which is how long periods
      of fat loss dieting are “seen” by your physiology. On an excessively long diet, your body can
      decrease total energy expenditure by up to ⅓ from normal conditions. This means that
      maintaining the same deficit will require a calorie decrease of up to another 33% compared to
      the start of the diet (on top of metabolic changes). This leads to even more hunger and fatigue,
      both of which reduce chances of adherence. As with metabolism decreases, substantially
      reduced calorie expenditure increases the amount of weight gained from lapses in adherence.

      Increased Hunger
      As we have already seen, hunger is one of the most predictive influencers of adherence. If a
      diet is pushed too long or too hard, this basic drive will overcome the willpower of most sane
      individuals. Across a fat loss diet, hunger, food reward (food tasting better), and preoccupation
      with food (cravings and intrusive thoughts) all increase. These factors powerfully multiply the
      chance for a lapse into uncontrolled eating. Even if a diet of excessive length or harshness is
      97
      completed without a cheating episode, the radically increased hunger and food-seeking
      tendencies created by it will make the following maintenance phase exceptionally difficult.

      Fatigue
      As you lose weight, your body’s ancestral anti-famine mechanisms kick into gear along with all
      of the already mentioned side effects of long term dieting. High levels of fatigue also impact
      motor learning abilities. This means that if you are trying to learn new sports skills or sharpen
      existing ones during a long or harsh fat loss diet, your ability to do so will be hampered. As
      people adopt a hypocaloric diet for weight loss, they often add extra cardio or additional training
      to help maintain a caloric deficit. The additional fatigue from the added cardio compounds the
      already high fatigue levels from the diet and regular training, ushering in the negative effects
      even sooner. While adding cardio on a fat loss phase is not necessarily contraindicated, this is
      yet another reason to take the limitations to fat loss phases seriously.

      alright, thanks
      feel like last week havee been maintenace tho
      so ill try maybe a small deficit
      i have read this

      • 3 weeks ago
        Anonymous

        Cool. Don't do a small deficit. Do a maintenance. You might even gain a couple of kg while maintaining because glycogen gets restored/ etc but it will come off quick. You seem to be impatient which is not good.

  9. 3 weeks ago
    Anonymous

    Great work been following for a bit now. Omad probably a decent idea

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