getting super lean sickkunt
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@alfredoolivas @Zachs @eduardo-crispino
I really don't think this is that complicated.
OP wants to get "super lean" for the summer. Whenever you lose bodyfat, the main concern is losing muscle mass.
There is no evidence (I posted 4 studies to the contrary which have still to be responded to) that eating a sugar only diet will preserve muscle mass across any time frame that will cause meaningful fat loss. The sugar diet is not DNP. You will not lose 10 pounds of fat in 1 week, which is the OP's goal. It would probably take at least 4-6 weeks.
I tried to give a blueprint in my first reply to this thread that makes sense given everything that I know from common sense, experience, and scientific evidence. That includes not crashing protein too low.
The first picture I posted (actually the only picture) is from before I started Peating. I was doing high intensity stair master 4-5x/week (sometimes 3x) for a couple months, and of course lifting weights and doing calisthenics. High protein diet from animal sources, adequate carbs, no added fats. I used it to show that an idiot (I was mostly ignorant of bioenergetics back then) can get a nice physique by sticking to the basics - plenty of cardio, resistance training, high protein (0.7-0.8 g/lb of lean mass), even if you don't balance calcium to phosphorus, minimize PUFA, optimize thyroid, etc.
I even gave some tips for how to have "enhanced" fat loss - with clen, t2, t3, ECA stack. Each of those is known to work, and there are studies proving each of them works and does not significantly reduce muscle when doing resistance training.
https://pubmed.ncbi.nlm.nih.gov/23686786/
https://pubmed.ncbi.nlm.nih.gov/12032741/https://pubmed.ncbi.nlm.nih.gov/31887249/
https://pubmed.ncbi.nlm.nih.gov/26707345/https://www.sciencedirect.com/science/article/pii/S0303720717300928?via%3Dihub
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You refuse to acknowledge that it was not the lack of protein that made you sick, it was the lack of animal nutrition. If it was just protein, why didnt you stay vegan and just add more protein?
reading comprehension is not great in this thread because my advice keeps getting misconstrued. I never advocated for low or no anything long term. I myself ate 70-90g protein a day which is more than adequate for someone my size, eating an abundance of carbs and not weight training. The only thing i restricted was dietary fat, but i had massive amounts of body fat so i was perfectly fine for that time period. Even the sugar diet/fast whatever calls for periods of normal eating whenever you like.
This is a very rational, safe and simple way of losing bodyfat fast without depriving yourself of anything.
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I dont know why we are arguing then. You posted your advice showing you can get results with a drug + diet + cardio stack.
I posted my advice showing you can get results from a high carb + zero fat + stress free stack.
You have no right to question my authenticity on how fast i lost fat, why would i lie? I was deliberately experimenting on myself to see the outcome and i was a surprised as anyone by the results. And the picture alone is enough proof to show my muscles didnt waste away.
You assertion that 10lbs of fat may take 4-6 weeks is ridiculous, i literally posted proof on myself that that is false. There are tons of other people right now on the internet doing a similar diet and dropping fat rapidly.
I have nothing to say about your studies because im not even advocating for a protein restricted diet, 70-90g of protein day is not restricting when there is an abundance of carbs.
https://pmc.ncbi.nlm.nih.gov/articles/PMC10385755/#:~:text=4.,nitrogen balance'%20%5B27%5D.
Heres a study that shows nitrogen balanced is achieved by .8g/kg in male vegans. It does not take much protein in the average person. Bodybuilding is different and im not advocating for that either.
I feel that my advice is getting misconstrued so here it is laid out simply, this is what I recommend to lose fat fast while maintaining muscle mass and elevating metabolism.
Ad libitum carbohydrates from any source, minimum 500g a day.
Small amounts of very lean protein sources and fat free dairy, does not need to be daily but at least 3x a week.
ZERO dietary fat except for what’s naturally occuring in these foods. (Cronometer may say around 10g/day) for up to one month, refeed days of fat if necessary (up to one month, not necessary as long as you have fat to lose).
Supplements suggested but not required, magnesium, b complex, fat soluble D+k2mk4+E topically or orally.
Thats it. This diet will clear pufa stores in the body, raise metabolism, clear metabolic dysfunction, reduce body fat significantly and give youthful energy.
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@Zachs said in getting super lean sickkunt:
You refuse to acknowledge that it was not the lack of protein that made you sick, it was the lack of animal nutrition. If it was just protein, why didnt you stay vegan and just add more protein?
reading comprehension is not great in this thread because my advice keeps getting misconstrued. I never advocated for low or no anything long term. I myself ate 70-90g protein a day which is more than adequate for someone my size, eating an abundance of carbs and not weight training. The only thing i restricted was dietary fat, but i had massive amounts of body fat so i was perfectly fine for that time period. Even the sugar diet/fast whatever calls for periods of normal eating whenever you like.
This is a very rational, safe and simple way of losing bodyfat fast without depriving yourself of anything.
Because all but fruit had me doubled over in pain, especially protein-rich plants. In prior years, when my diet was 100% WFPB and it averaged upwards of 90 g of protein I was healthy, and it’s when my diet still contained animal protein that I first fell ill so while I respect that you disagree, I’m certain the cause was my underlying thyroid disorder triggered by the stress of climbing in extreme conditions, and insufficient protein exacerbating my catabolic state. Thyroid disease runs in my family and my mum died due to complications of it so…
I never claimed that you advocated for low or no anything long-term, just challenged the idea that your protocol isn’t a restriction diet when it calls for restricting. It allows for refeeding, but a person wouldn’t need to refeed if they weren’t restricting to begin with. Regardless, like I said, I don’t doubt your experience so it seems to me that the diet works well for you. Previously, you said that you consumed 60–70 g of protein, but it was actually 70–90 g? If so, that makes more sense to me. I wondered how you were only getting 10–20 g more protein than me when your diet contained animal protein and I averaged 1,000 calories less than you.
