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
my training consist of pushups pullups walking running kickboxing n squats
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
Hey mark looking good how are you
good but not good enough, if i am looking exactly like bruce lee i will feel on top of the world
Goal body how old are yiu
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
This looks like someone that is pretending to be mark.
You did a hell of a job. Very nice. Don’t frick it up like the last time.
thx
btw i beliv in god again, becuase thats what bruce lee would do
everyday at the park bruce lee anus routine ( randomly doing pullups chinups dips pushups n squats randomly)
Holy frick awesome transformation. How long did this take?
Bruce would be proud bro
What is you pull-up routine like
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 frick 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 fricking it up and going on a huge fricking 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.
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
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.
Great work been following for a bit now. Omad probably a decent idea