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FitnessThe Golden Rule of Nutrition (self.TheRedPill)

submitted by yahyasafe7

Hey guys, so I'm starting a series of blog posts in which I talk about some critical nutrition concepts that everyone should be aware of to lose wright effeciently. Everything I will be talking about is well-researched and experimented with long enough to be sure that it actually works. I hope this helps some of y'all struggling to lose weight.

So the first thing that you need to learn is what we call the Golden Rule. Depending on how tall you are, your sex, your weight and your body fat percentage, you have got a certain Total Daily Energy Expenditure (TDEE) of calories.

Think of your body as this complex intelligent and proactive tank that uses fuel poured to it from above to stay alive. For example, let’s say that a tank requires an average amount of fuel of 2.5 litres per day. If you pour 2.5 litres everyday, the size of the tank won’t change a little. It will stay just the same.

If you pour more than enough, say 3 litres, the tank will become larger because it used what it needs and simeltaneously thinks that it might actually need the rest. So it stores it somewhere for later usage. Remember, it’s a smart tank.

And if you give it less than required, say 2 litres, it’ll try to adapt to this deficiency by shrinking to burn that stored energy which made it seem big.

For every case, this tank has prepared mechanisms it executes to cope with what’s going on. Same story with your body, but on a whole another level.

See, your body requires a certain amount of energy to function at its leisure. This amount is called the Total Daily Energy Expenditure (TDEE). If you eat according to it, your body will stay the same : you won’t lose nor gain weight. So to lose weight and become slimmer, you should cut a couple hundreds of calories from your TDEE. Nutrionists recommend that you cut 500 calories maximum to lose 0.5 kilo (1lb) of fat in a week. (yup, it’s that simple)

However, there is a myth that is spread amongst laymen like cancer. When you think about “burning fat” and “losing weight”, what’s the first thing that comes to mind? Singing up for the local gym and spending the next week running on a treadmill and lifting some dumbells, right? What if I told you that you can lose weight simply by sitting at home and doing nothing ?

Contrary to preconceived misconceptions, your body is NOT burning calories only by movement. Meaning if you eat a humberger that adds up to 600 calories, you don’t have to walk 10km to burn it. 

Unbeknowst to many people, your body is ALWAYS burning calories to survive and exercise has a little to do with it, if nothing. Let me elaborate a bit more.

The TDEE is the sum of 3 main caloric-usage groups. These groups are :

  • Basal Metabolic Rate
  • Food Breakdown calories
  • Physical activity

Your basal metabolism is the amount of calories required to keep your ass from decaying. It is the amount of calories your heart, lungs, liver, eyes, nervous system and the rest consume to be up and running. And this alone burns up to 60-70% of your TDEE, 30% of which is burnt by your brain alone.

The Breaking Down of Food energy expenditure is obviously the amount of calories you need to digest food and store it. If you eat in excess, your body will be storing the calories as fatty tissue and that process burns some calories (ikr, getting fat burns calories wtf). All of this and much more requires 5-10% of your TDEE.

Last but not least is the infamous Physical Activity Energy Expenditure. This one is :

Amount of calories consumed per day- (BMR + Food breakdown energy)

If your BMR is 1500, your food energy is 100, then if you eat 2500 calories, 900kcal will be allocated for movement.

As we all know, your muscles require calories to be able to contract and move in physical space. Depending on how active you are, you can burn from 500 kcal up to 1300 kcal.

In a typical TDEE calculator, you find different kinds of activity levels, usually they fall into 4 categories : sedentary, lightly active, moderately active, heavily active, and athlete. Your Basal Metabolism and Food Breakdown calories are practically constant because they have to do with your height and your lean body mass (the weight of your organs + muscles) but the physical activity one is variable. So it can go up and down depending on how active you are.

But still, if you’re sedentary, you still require some calories for casual movements such as twitching, blinking, stretching from boredom, thinking about what Stacey said yesterday…etc, and these alone can build up to 500 calories.

So your TDEE is the amount of BMR + Breaking down of food + amounts of calories required for your activity level.

So what do you need to learn from this article?

  • You can sit back at home home and chill while losing weight
  • Golden Rule: always make sure to eat in a caloric deficit to lose weight
  • Be consistent. Do it for a week and see how it goes.

I hope that made sense.

I go deeper on this topic with some practical examples and illustrations on my blog. If you're interested, you can hit me up and I can send you the link.


[–]AreOut 38 points39 points  (20 children)

"Nutrionists recommend that you cut 500 calories maximum to lose 1 kilo of fat in a week."

it's actually one pound, so for 1 kilo you'll have to lose 500 calories a day for two weeks and some, which is still doable in a relatively healthy way

I think the main problem with these theories is that people base them on their personal experience, not all people and not all bodies react the same...you have to try and see what works the best for you and your body

[–]yahyasafe7[S] 8 points9 points  (19 children)

Agreed. It's very different for everyone. Plus, the TDEE calculators online are not as accurate as we might think of them. From my part, when I start cutting, I lose weight so fast that I don't even believe it... Like I legit drop 2kg per week with just 500kcal deficit everyday. It tells me that my TDEE is not 2000 kcal and is probably more.

Great point though. Thanks for the correction.

[–]KevuElRevu 15 points16 points  (6 children)

It’s highly unlikely you’re losing 2kg of fat each week (or any week for that matter). 2kg of fat is equal to 14,000 calories which is almost enough to feed a man for a week if he eats nothing else. Your weight will likely have up to a 2-3kg range that it oscillates between without losing any fat. This is due primarily to hydration. Because of this oscillation it can be very hard to accurately gauge weight changes over a short period of time (ie. 1 week).

Good practise of weighing yourself is to do it routinely in the mornings after you piss. It will still range by about a kg though.

[–]MyReddit6 5 points6 points  (4 children)

Dunno - my metabolism is INSANE. I ate like garbage in an effort to dirty bulk. Got bloated around 90kg. I changed my diet to plain vegtables, raw fruit, and meat only - one large meal a day and maybe some eggs & caffeine for breakfast. Did 20-45 minutes of cardio everyday in addition to 1.5hr of lifting and eating about 1500 cal per day. I lost 5kg in the first week..... now im down 10kg after a month and a half at 80kg bodyweight, abs coming thru and this 79-81kg range seems to be where my body is happy, and I moved the calories up to 2000/day

[–]mill58 1 point2 points  (1 child)

I did the same with the same results ( losing 1 or 2 lb per week) but the problem is that while eating just 1500 calories per day I'm hungry all the time and really tired all the time. I started eating up to 2000 calories per day but now I'm not losing weight, I got some muscle of course but my "beer belly" grew up too.

[–]soothslayer2k 0 points1 point  (0 children)

Drink Snake Juice, hunger goes bye-bye.

[–]yahyasafe7[S] 0 points1 point  (1 child)

damn bro, good job, that's what i'm tlaking about, keep it the fuck up, soon u'll be baanging pussy just by showing them ur fucken abs

[–]MyReddit6 2 points3 points  (0 children)

thanks man. thanks for posting those links. Pretty helpful.

[–]morexel 1 point2 points  (0 children)

Possible if he's 350 lbs and not eating much.

[–]morexel 12 points13 points  (9 children)

This is false information. 99% of the population handles calories within a ten percent margin of each other. There's no, "I'm fat because I have a slow metabolism." no, you are fat because you can't count calories.

"I'm a hard gainer!" no, you can't count calories, eat more.

3500 calories is one pound. That's 500/day for a pound gained or lost a week. It DOES NOT VARY. Unless you are counting water weight lol.

[–]mattizie 4 points5 points  (2 children)

I'm a hard gainer because I simply feel full very easily, doesn't matter what I eat. Got to the point where I was drinking thickened cream to meet macros.

Guess you just have to push through and force yourself to keep eating.

[–]morexel 2 points3 points  (1 child)

Bulking is extremely hard. Satiation is very real and a total bitch. It's part of why keto works so well.

Try more liquid calories and more meals btw. McDonald's also has literally researched burgers with maximum calories for minimal satiated effect.

[–]mattizie 2 points3 points  (0 children)

Try more liquid calories and more meals btw. McDonald's also has literally researched burgers with maximum calories for minimal satiated effect.

Thanks for the advice, mate. Will put to good use. Intact, I had 3 burgers from Maccas for lunch just today!

[–]nickm205 1 point2 points  (2 children)

I don't think so. Not in my experience and I have been doing nutrition programming for 6-7 years for dozens of clients. I have also been coached for 2 full years from a highly regarded guru and my metabolism is extraordinarily slow vs. others of the same build and I am a pretty lean 6' 220lbs. None of this takes into account estrogenic tendencies for fat gain, insulin sensitivity, hormone profiles etc. Too much of a generalization for me. I keep 6' 220lbs on 1950 cals per day. And I have a client burning through almost 3850 cals per day at 6' 188lbs who can't gain weight.

[–]morexel 1 point2 points  (0 children)

I don't think so doesn't really matter when it comes to science. Your client isn't the 1%. He's counting calories wrong. How many bros tell you they eat 5000/day? Your background and mine don't change facts. And I'm not about to get doxed.

Also you bring up real things about fat depositing with estrogen and insulin. But the weight of fat or muscle deposit is purely a calorie in calorie out equation.

It's possible your client has a higher calorie out, and that's due to lifestyle and body size. But once you know his maintenance the 3500 rule applies. So you're missing most of the point here.

[–]Devils_Duke 0 points1 point  (0 children)

I completely agree. I counted calories and "hit my macros" for years and just got chubby. When I started focusing on protein intake and food quality, worrying less about hitting some magical calorie number, everything started falling into place.

Of course Calories In Minus Calories Out is an accurate formula. The problem is the Calories Out part varies for everyone. The formulae for BMR / TDEE are estimations. This means they're just a guidelines (and by the way, the only variables these formulae take into account are height and weight, meaning that it assumes that every person who is the same size has the exact same metabolism). Just like how there's a guideline for calculating maximum heart rate based on age, foot size based on height etc, and yet there are anomalies everywhere. Different people have different metabolic rates, and different people expend energy at different rates doing the same exercise (read about concepts such as mechanical efficiency).

A far more effective strategy is to eat the same every day, observe changes in your body and then make alterations to your diet based on those observations. This way you can tell exactly what variables are having what effects on your body. You'll soon find out how many calories you really need, how your body reacts to each macronutrient etc.

This is actually how a lot of bodybuilders do shit. You'll hear them talk about what works "for me". It sounds bro-sciencey but look at them, then go ahead and tell me it doesn't get results. If you pay attention, you'll notice that bro science tends to trump real science in application (why anyone other than a complete novice would take exercise advice from the perpetually pregnant Mark Rippetoe baffles me).

The longer you spend on this journey, the more you realise that, while there are rules that apply ubiquitously, our bodies actually are snowflakes that each require special treatment. This is why staying consistent and paying close attention to how your body reacts to different stimuli are extremely important practices.

[–]yahyasafe7[S] -3 points-2 points  (2 children)

slow and fast metabolism are two terms people associate with how their bodies handle food, and how ur body does that really depends on your old eating habits, if you used to eat a lot in the past, your body will be able to digest large amounts of food everyday really fast and will feel hungry all the time, but if u're raised skipping breakfast and dinner for example (like myself) u'll not be able to digest food that fast and it'll take time, so it's not as simple and black and white as u might think of... i'm defintely talking about this in future posts

[–]morexel 3 points4 points  (1 child)

No. This is total bro science. You think people shit out undigested steaks just because they eat at unusual times?

[–]yahyasafe7[S] 1 point2 points  (0 children)

you're still seeing this as black and white bro, and the answer to that question si a long one that i unfortunately don't have the time to write

[–]comicallysimple 0 points1 point  (1 child)

I have realised that clean food in the sence of not having high fat content and minimal sodium is the way to go. Also adding fiber helps a lot for digestion. Not even high amounts of protein for muacle gain is necessary although it helps, id still rather stick to minimalistic to medium protein amounts per day. I have done cal. decrease in the past but kept junkfood in the rotation and the body was loosing fat but also loosing good energy reserves to run on. So it started to shut down my mental and physical performance. To make it crystal clear. If you think you can keep eating fried stuff and also eat crisps while being in a caloric deficit to loose weight you are wrong in this assumption as it will work in the short but lead to very poor results in the mid to long run.

[–][deleted] 4 points5 points  (0 children)

Fat is actually good for you, I wouldn't stray too far away from it as it actually helps with weight loss.

It's sugar that's terrible for you.

[–]MrAnderzon 6 points7 points  (4 children)

Riddle me this

How do you lose weight

And

How do you burn fat

[–]FuckMichaelMcCoy 11 points12 points  (2 children)

Lose weight: Calorie deficit no working out, will lose muscle and fat. (not good unless you are 500 lbs) and/or too much of a deficit (this is why TDEE is important).

Burn fat: Calorie deficit + Heavy lifting 3-5x/wk (this is why TDEE is important).

[–]Reniboy 5 points6 points  (1 child)

Most people don't realise that it's actually very difficult to burn through muscle. Only a prolonged period of being in caloric deficit will result in loss of mass. You literally need to be starving for the body to go through muscle. Particularly if you have relatively normal amounts of muscle gained over a long period of time.

People with lots of muscle will lose it irregardless of being on a caloric deficit or not because the body is trying to return to equilibrium.

[–]FuckMichaelMcCoy 1 point2 points  (0 children)

Burning thru muscle is easy even if you take every precaution in the book, at least for naturals. People juicing well thats another story.

You can hit every meal, never miss a work out, be in a deficit for a few months and be significantly weaker in the gym as a result.

[–]yahyasafe7[S] 0 points1 point  (0 children)

very vague terms that are two faces of the same coin

smenatically speaking, "burning" calories is the heat produced from your sells from burning the ATP molecule which in existence from a glucose molecule after long and complicated chemical processes that happen in your intestines, liver, and so much more. Burning has to do with the fact that you're using the calories to survive

"losing" weight is the result seen in long timespan of cutting calories or any sory of diet, it's not about calories, it's about the weight loss in the process of obliging your body to use its fat storage for energy

[–]MicMacMacleod 7 points8 points  (7 children)

There is plenty of evidence suggesting high deficits are safe. I personally hate cutting, so I eat at a huge deficit for a few weeks to get it over with. You won't lose as much muscle as you think you will, and whatever muscle you do lose will be quickly regained due to muscle memory. No point in cutting for anything longer than 6 weeks IMO, 2 months max.

[–][deleted]  (1 child)

[deleted]

    [–]MicMacMacleod 0 points1 point  (0 children)

    PSMF is great. I lose like 3 pounds per week, and my skin clears right up.

    [–]Zech4riah 0 points1 point  (0 children)

    Yeah, they may be safe but personally I prefer cutting around 15% deficit. That's enough to actually lose weight but not too much to fuck up your hormonal balance (mostly testosterone levels and thyroid function).

    [–]clausternn 0 points1 point  (0 children)

    Thank you. I was about to comment "why is there a maximum? what happens if instead of 500 I eat 1500 calories less than my TDEE?"

    Guess I can keep doing what I'm doing.

    [–]nadolny7 0 points1 point  (2 children)

    I tried cutting for 800 kcal daily but after 3 weeks I felt a primal urge of eating, ate 3000kcal for 2 days then maintenance for around 4-5 then came back to a 500 kcal deficit, no urges so far (only 1 week for now though).

    [–]MicMacMacleod 0 points1 point  (1 child)

    I'm so glad you shared that.

    [–]nadolny7 0 points1 point  (0 children)

    Thank you, I love the nutritional posts where everyone is telling their experiences and discussing theories

    [–]anontgb 6 points7 points  (2 children)

    A correction.. BMR is the amount of calories your body requires for maintaining your body functions along(assuming a simple diet with simple digestion energy expenditure) with a decent amount of activity. RMR on the other hand is the the amount of calories you require for just your body functions(Including energy required for digestion). BMR can be calculated on the basis of body composition analysis but RMR requires a in lab checkups. Checkout this video where this girl shows a jump in RMR post a cheat day.

    But apart from that you explained the main points very well.

    Now let me share my experience, I was at 100kgs (>35% BF till may 21) I started a diet with a 300 calorie deficit(my bmr is around 1750 so 1400 calories approx was my daily intake) in 100 days I lost 22kgs with less than 1 kg of muscle loss so pretty happy about my transformation.

    Something I want to bring everyone's attention here is to the problem of loose skin. If you haven't had a good skin care regime or good genetics you can have a problem of loose skin after transformation. But don't be scared of it just start moisturising your skin in the areas with high fat concentration daily after shower you will thank me later :)

    [–]yahyasafe7[S] 0 points1 point  (0 children)

    Thanks for letting me know of this.

    I have always thought RMR is the amount of calories your body requires in state of coma for example or utter inactivity like literally sitting and not or twitching one single muscle.

    But it's correct, your BMR is the amount required for your body to regulate inner organs and to maybe condition them for movement (it's a lot more complicated than just making sure that you're up and running).

    [–]gevorgter 0 points1 point  (0 children)

    True, and that is why you should not lose a lot fast. You need to let your skin to shrink.

    [–]redpect 6 points7 points  (3 children)

    Keto is useful.

    [–]Zech4riah 1 point2 points  (2 children)

    Yeah, if you don't mind plummetting your testosterone levels. Keto should be used by significantly obese people with true difficulty to lose weight.

    [–]redpect 1 point2 points  (1 child)

    I feel pretty good on keto, maybe a little less libido but do you have any sources?

    Shawn Baker eats strict keto and seems very healthy, Joe Rogan, same, keto (plus TRT)

    [–]Zech4riah 0 points1 point  (0 children)

    I'm not saying it's not healthy (for weight loss). You just plummet your testosterone levels and suppress thyroid function ("thyroid likes" carbs). For long period of time it's not healthy because thyroid slows down as does your metabolic rate at the same time.

    Joe Rogan is on TRT, it doesn't matter how's his macros are.

    You can start from these (and you can google plenty of more): https://www.ncbi.nlm.nih.gov/pubmed/9029197 https://www.ncbi.nlm.nih.gov/pubmed/3573976 https://www.ncbi.nlm.nih.gov/pubmed/20091182

    [–]maxofreddit 3 points4 points  (9 children)

    Learn to be more concise.

    “Eat meat & vegetables, nuts & seeds, some fruit, little starch and no sugar. Keep calories at levels to support exercise but not fat.”

    Also, calories are not all the same, food quality, timing, as well as quantity all have their place, and depending on goals, age, & sex, can all come into play.

    [–]Redpillswole 0 points1 point  (8 children)

    little starch

    or eat a lot of it?

    all serious athletes eat a shitload of starch.

    Eat meat

    not healthy. redpill yourself bro.

    [–]maxofreddit 1 point2 points  (7 children)

    little starch or eat a lot of it? all serious athletes eat a shitload of starch.

    Your Golden Rule, and by extension your post was about weight loss (suggesting body recomposition), not athletic performance. While it’s true that the two do overlap (though not always), losing weight was the focus of your post. Little starch, and especially no sugar, is in alignment with that goal.

    Eat meat not healthy. red pill yourself bro.

    You must be trolling. Good one.

    I’m not sure if you will be posting more rules after your Golden Rule. But there are many ways to approach nutrition. While you have addressed one component (quantity), there is still quality, timing, genetics/epigenetics as well as activity levels to discuss, not to mention goals (athletic, body composition, or general health).

    Let me know if you’d like more sources to add to your list for research.

    [–]Redpillswole 0 points1 point  (6 children)

    Do the research yourself dude.

    Can you find any evidence that meat IS healthy?

    [–]maxofreddit 0 points1 point  (5 children)

    If you're trolling, stop. I truly have better shit to do.

    If you're serious. Then I need to know where you're coming from and what your claims are so that I can refute/debate/address them in a timely manner.

    Assuming that we both take the definition of "healthy" as: being disease free as long as possible, having a resilient immune system & functioning body, being relatively strong and fast for my own particular genetics, and being able to turn heads.

    Which one or more of the following general approaches are you coming from (or make your own if desired):

    A - "I want to know the healthiest diet possible for humans in general."

    B - "I want to know the healthiest diet for me personally."

    C - "I want to lose weight in the most efficient way possible, while keeping possible long term damage to myself to a minimum." (This would theoretically be in keeping with the desired outcome of your post about The Golden Rule, above)>

    D - "I want to the most ethical way to eat, regardless of health consequences to myself."

    E - "I want to the most ethical way to eat that is also the best way for me to have optimal health."

    F - "I want gainz. How can I make that happen, short of steroids?"

    G - "I am more swayed by stories on the long tail of research with an N=1 as opposed to large scale studies."

    H - "I really feel like I've done my research on this, but I am open to more sources AND I WILL READ THEM, and even changing my mind, IF the data warrants it."

    I - "I don't care what you type, or the sources you site. I'm going to come back with short, un-researched comments where I think to myself, "I'm SO red pill, I sure am showing THIS guy," and I'm not going to change my mind, but it's fun to watch you TRY, sucker!

    Knowing where you're coming from will help me to better focus the points I'm making, or if I should even bother.

    PS. I don't recall anywhere on this RP sub or any others claiming that meat is bad overall.

    [–]Redpillswole 0 points1 point  (4 children)

    I'm not trolling. Meat is anti red pill. Do your own research. You will never find anything suggesting it improves health outcomes or muscle mass in any study. Y'all just brainwashed thinking it's manly. They literally made meat a commodity fetish for manliness a symbol, in order to get people to keep eating it despite its negative health effects. Don't be a sheep

    [–]maxofreddit 0 points1 point  (3 children)

    So it's "I," then.

    Maybe if I'm feeling up to it after I get off my phone & in front of proper computer, I'll throw a couple sources your way. If not for you, at least for others who may peruse this thread.

    [–]Redpillswole 0 points1 point  (2 children)

    You're not going to find a study showing meat improves health lol go try

    I'm not going just off personal experience but large studies as well

    [–]maxofreddit 0 points1 point  (1 child)

    I'll sight this one "https://www.ncbi.nlm.nih.gov/pubmed/26567196"

    That is the last study noted in this article that is very well sited.. "https://www.healthline.com/nutrition/animal-vs-plant-protein#section7"

    As a summary, most studies make a distinction between processed meat, fish and poultry, and "red meat."

    While it's generally agreed upon that processed meat is actually "bad" for you, there are many health benefits associated with different kinds of meat consumption ranging from eating fish [citation 1] [citation 2], to poultry and dairy [citation 3]. Also, animal protein has links to keeping muscle mass on as you age [citation 4]

    I'm assuming that we both know that animal protein is superior to plant sources as measured by it's amino acid profile. I'm assuming that we both know that your body can't "store" protein like it can with carbs/sugar and fat.

    This is a subject that is constantly being reviewed. I don't think there is anyone out there doing the "hot dog only diet," just like I doubt there are people out there doing the "only lettuce" diet. Saying there's no value to having animal protein in your diet is as makes as many presumptions as saying there's no value to having fruit in your diet.

    I'll give you that there is plenty of research to suggest that eating more veggies, included plant sources of protein, in your diet is a good idea. There are moral/ethical reasons that a person may want to cut out meat as it's generally raised in the US. It may also be that certain genetics do better with low/no meat in their diet, just as some people do better with no/low gluten.

    However, making a sweeping statement about one particular food group can come off as uninformed at best, and outright dishonest at worst.

    [–]Redpillswole 0 points1 point  (0 children)

    Those studies don't demonstrate what you think they do. One study only showed chicken was better than red meat. That doesn't mean chicken is good for you.

    We all know Omega 3 is good for you but that can be supplemented with algae or from flax/chia/walnuts/hemp seeds, etc. However there are studies demonstrating a diabetes connection with fish - likely due to the contaminants (it's not conclusive research but it's understandable due to the state of the ocean) as well as other risks from fish consumption, so fish is not optimal in my opinion

    Animal protein is bad for you because it's more complete amino profile is boosts mtor pathways and is high in methinione which is cancer promoting.

    Maintaining muscle mass as you age can and will happen without animal protein but in an otherwise low protein not properly planned diet animal clearly helps hold mass.

    The extremely small benefits from animal foods is overwhelming overweighed by the negatives. All of the positives can be achieved with plant equivalents, so they're not worth the trouble.

    [–]sagrc 2 points3 points  (0 children)

    Lift heavy weights and eat slightly under your TDEE. Cardio is unnecessary for weight loss. As you lower calories and reach your goal, your metabolism lowers. But lifting heavy will make a hell of a difference vs just sitting at home.

    Use this:

    https://www.sailrabbit.com/bmr/

    I prefer to count calories by the week. That way I can splurge here and there as long as I don’t go over my weekly amount.

    [–]1GalcomMadwell 2 points3 points  (0 children)

    I struggled with the "Just eat a caloric deficit" advice for years. I lost a bunch of weight at first just by eating less and exercising more, but I got stuck on a skinny-fat plateau that lasted a long time. I Just couldn't find a way to integrate carbs into my diet without either a) feeling like shit and being hungry or b) eating too much unintentionally.

    For me, the solution was to cut all vegetable oils, carbs, and sugar. Nothing processed, no sweets, no beer, no potatoes, bread, or rice. Some vegetables, but not that many. I started eating meals that were primarily meat - like two triple-patty burgers with no bun. I was surprised how delicious it was, and how I could eat it every day without getting tired of it.

    I was also surprised to find those meals kept me full all day long. I could eat a bunch of hamburger patties for lunch, and be perfectly full until the next day. So I began intermittent fasting, for periods of about 17 hours on average.

    The fat melted off of me at that point. For the first time in my life I was truly lean, and not fat or skinny fat. So, if you are struggling, I would highly recommend cutting all vegetable oils, all sugar, and as many carbs as possible.

    [–]ConradHelix 2 points3 points  (4 children)

    WARNING: I am not a doctor but I have seen amazing results from this protocol. Consult with a licensed drug dealer (aka doctor) before starting the following protocol...

    If you want to get ripped fast, kill sugar cravings, and enjoy the wonderful effects of autophagy, do the following:

    Water fast by drinking 2-3L of water a day from a gallon jug containing 1tsp of Nu-Salt (potassium chloride in powder form, not pill form!!) and 1tsp of ground up Himalayan Sea Salt for 48 hours.

    After the 48 hour fast, eat ONE small high fat/low-moderate protein/very low-no carb meal with a shit ton of vegetables. An example would be 4-8oz of grass fed 85/15 ground beef with 1-2lbs pounds of cucumbers and 8oz+ of lettuce.

    Fast for another 48-72+ hours.

    Eat another meal as described above.

    Rinse and repeat until you are ripped.

    OMAD (One Meal A Day) + prolonged fasting = amazing results.

    Once you have a few 48-72 hour water fasts under your belt, you can try out a dry fast for 12-24 hours at the end of your 48-72 water fasts. Don’t do anything stupid and try to workout or go for a run. Stay at home or do some light errands. Nothing strenuous until you know your body and it’s limits.

    Break a dry fast with coconut water and then eat your meal a half hour later.

    [–]RedPillD 0 points1 point  (1 child)

    Does this protocol give you diarrhea? It sounds like it would.

    [–]uNhoLeee 1 point2 points  (0 children)

    if you skip the vegetables, you'll get the opposite because you have no fiber intake. your ass will be on fire.

    [–]slayerbizkit 0 points1 point  (1 child)

    How do you fight off feelings of hunger during the fast?

    [–]ConradHelix 0 points1 point  (0 children)

    You work your way into eating more spaced out meals. If you are eating 6 meals a day, work on getting your calories into 3 meals. If you are eating 3, work on eating OMAD (one meal a day) with a 1-4 hour feeding window. From here, you try to do 48+ hour fasts as much as possible. If you water fast for 48 hours, you will more than likely be in ketosis. Eat a high fat/low carb/low calorie meal and then go back into a fast.

    Again, this is if you want to get ripped as fast as possible without losing muscle. Don’t eat multiple low calorie meals. You will spike your insulin too much and you won’t be losing fat. Fasting is very muscle sparing and it increases your growth hormone like crazy.

    [–]sevendimes9 1 point2 points  (0 children)

    I would add controlling your hormones is a big part of weight loss. Consider Keto and intermittent fasting to keep your insulin levels in check

    [–]juanfuerzaPH 1 point2 points  (1 child)

    This may sound stupid but if I use my brain for learning a new language or solving complex calculations, will that affect the calories the I burn as well?

    [–]Motecuzma 0 points1 point  (0 children)

    You're burning glucose firing all those neurons. So yea

    [–]wanderer231988 1 point2 points  (0 children)

    TDEE is not reliable. It is relic from golden era of bodybuilding. It CAN work for guys who devote their lives to bodybuilding and they do not do anything else beside so it is easy for them to calculate TDEE.

    For most others, like 99%, aiming to eat exact number of calories will end up in failure. There are way better ways and methods, also not tie consuming.

    [–]Ekken_ 1 point2 points  (9 children)

    I wish this was a sub for red pill theory

    [–]yahyasafe7[S] -1 points0 points  (8 children)

    It says "Fitness". I wish you had read carefully before commenting.

    [–]Ekken_ 0 points1 point  (7 children)

    I get it, but there’s a fuckload of these and they crowd the sub. I’m not saying this isn’t good stuff, but do we really need an intro to lifting/intro to diets post every other day?

    [–]yahyasafe7[S] 2 points3 points  (5 children)

    Not everyone is as knowdlegeable as you, man. These kind of posts are here to remind people of basics and to lead newbies on. I tried to keep it in plain English as much as I could just so that everyone can fucking understand.

    I'm doing this because when I was a fat chubby beta fuck, no one gave me advice on how to lose wright. When I tried researching the topic, the jargon hit me so hard I didn't understand shit and let it go eventually. Believe it or not, I didn't know that there was something called "TDEE".

    In the US, maybe this kind of information is provided in your high school education or whatever, but people in 3rd world countries and other regions of the planet don't really have access to this information. And I made it my fucking mission to spread the word and let people know of this. This is the kind of advice that you can't buy for money.

    I have spent fortunes on diet and fitness programs and results were insignificant that I came in terms with myself being fat and living with it until I die.

    I wish I had stumbled on one of these intros back in my dark days. They'd have helped a great lot.

    [–]Ekken_ 1 point2 points  (4 children)

    That’s a great story, and I’m proud you’ve come so far. Now post it to a fitness sub

    [–]cliff7521 0 points1 point  (0 children)

    These f*ckers let this thread go through but I started a good thread and they wouldn't post it. No wonder this place is so inactive....too much moderation.

    [–]Fox_Red -4 points-3 points  (2 children)

    Your an idiot, people like you make RedPill look like the misogenistic sub it is sometimes portrait as.

    RedPill is a lot most than how you can fuck the HB10 in the bathroom of the club. It's about improving yourself as a man, and being the best version of yourself. Girls want to fuck that man, not the guy who reads trp and who's confidence is based off external factors.

    [–]Ekken_ 2 points3 points  (0 children)

    Oof. Read it again bubba, but thanks for the basic rundown. You over-read into things when the hint isn’t there because it lets you ramble lecture. I didn’t say anything about any of that, I said it’s crowded with fitness posts, but I’m surprised you know how to read at all.

    Also, this is a pretty openly misogynistic sub. Not extreme, but certainly to a point beyond the social norm.

    [–]drbldmny 1 point2 points  (0 children)

    ljl at not hating women... this guy!!

    [–]drbldmny 0 points1 point  (0 children)

    yeah, and this is the most kindergarten attempt at nutrition advice I've seen

    [–]555WeWolf 0 points1 point  (0 children)

    Really good post demonstrating how to lose weight, it gets rid of the bullshit that has been spread around just so gym's and pharmaceutical companies can make money, because you can't make a profit of someone simply eating less.

    But i would like to know what is your opinion on people who just want to lower body fat % and build muscle at the same time. In other word the "recomposition" that everyone is saying is impossible, that you can't burn fat and build muscle at the same time. Should i keep the caloric intake to what matches my current status or do i have to cut in order to burn the fat. (PS: the whole time i am considering good nutrition as a must)

    Also i would like to know your opinion on fasting, intermittent fasting to be exact, can it help your body to cut down just the fat?

    [–]boofuckinghoo88 0 points1 point  (0 children)

    If you can't cope with dieting try eating normal - 2.5k a day and cycling on average an hour a day. I'll never fail to lose the belly in a couple of months.

    Don't have to ride daily, aim for 3 to 4 hour rides at the weekends. Couple more times for an hour week days indoor or out to build your fitness for stamina for the long rides.

    Look up training for a century ride. Sitting on the couch feeling hungry is not the best plan.

    [–]Zech4riah 0 points1 point  (0 children)

    TLDR; Easiest way to lose weight if you don't want to exercise is to eat less calories. In other words, proper diet ftw.

    [–]LarrySellerz 0 points1 point  (0 children)

    Holy shit dude you really wrote all that just to say calories in calories out? Really? Wow

    [–]Jankowitz420 0 points1 point  (0 children)

    If in the going ons of your blog you want a simpler way to convey your message.. "Calories in, Calories out". Is what I tell people in its simplest form. Find out your daily caloric allowance. Hit that to maintain, stay under to lose, go higher to gain. Simple

    [–]Crazyclockwork 0 points1 point  (1 child)

    This is why I don't understand how people get fat. If your break down your tdee, it works out to about 50-60 calories per pound of body weight. As you gain mass, the energy required to keep that mass alive also goes up. You'll find your tdee can move up to as much as 4000 calories per day for an obese person JUST TO SIT THERE AND BREATHE.

    You literally only have to eat less. No, if you're fat you don't have to go down to 1500 calories a day, that's pure starvation mode if your tdee was 4000 before.

    [–]micaarzur 0 points1 point  (0 children)

    50 to 60 per pound of bodyweight? That's way off lol. So as a 150 lb male I should be eating around 8000 calories a day?

    [–]SilentJon69 0 points1 point  (0 children)

    Honestly I wish I had time to burn 500 calories per day but unfortunately I work 10 hours per day so I have to make my workouts quick to like a half hour because then I won’t be able to fall asleep to wake early for work.

    [–]OrphanedVigilante 0 points1 point  (0 children)

    I only have one rule: No Grains.

    [–]ConradHelix 0 points1 point  (0 children)

    No it shouldn’t. The electrolyte amounts are less than the RDA. If someone overdosed on the potassium and/or sea salt then it’s a possibility. Of course, one should stay at or below the RDA of 4700mg of potassium to be on the safe side and no more than 2tsp of sea salt unless someone is a high level athlete. 1 tsp of potassium chloride is around 3000mg-3500mg I believe. My recommendations in my original post are just to be on the safe side and I see no benefits of going higher than what I recommended unless, again, you’re a high level athlete that is sweating profusely during a long workout (2+ hours).

    [–]the_real_lunch_box 0 points1 point  (0 children)

    I would recommend people here interested in this topic to pick up Martin Berkhan's Book "The Leangains Method" it goes in depth about losing fat while maintaining or even packing on muscle & strength. All of the above is fleshed out in detail. There are also lifestyle changes he discussed and eating habits that go hand in hand with a caloric deficit.

    [–]ZeusTheTrueGod 0 points1 point  (0 children)

    That old kcal theory explains a lot but is hardly usable. Those who can use it (i.e. looks like I eat 3000 kcal per day, and I spent 2500 kcal per day, let me eat 2500 kcal per day to stop getting more and more weight), those people already calculated everything and achieved their goal.

    The real problem is that something inside us is broken, and that tricks our mind in thinking that we need to eat more, especially a "non-healthy" food. Why gym helps with managing a weight? Because we affect hormones and because muscles need a lot of energy to recover after the exercise, i.e. what we achieve with gym is not burning fat(it is almost zero, if any), we are just changing how the food is used inside our body.

    Now, back to the practical point of view. The way how you can really reduce your weight is to help your body not to think that you are hungry all the time. Drinking water, eating nuts, eating fat food, eating a lot of fiber just before the dinner may help a bit. Altering hormones will help more. Increasing metabolism per kg of your weight will also help. Also, eating too few food puts us in the stress, and for certain people it will completely fuck up their testosterone production, leading to even more fat on their belly.

    Again, adjusting how your body works and processes food is way more important than calculating all those calories.

    [–]3nebder 0 points1 point  (1 child)

    skipped over macros. Not counting those weirdo keto folks you need to get a good balance of macros. Higher protein percentage is preferred.

    Thanks to shitty science pushed on people there is a fear of fat. Fat is an essential macro. Read an American food label for twinkies. It says something like 220 cal/serving 20 cals from fat and obfuscates the 30g of sugar accounting for 120 cals of the serving. Twinkie is clearly junk food but sugar is in EVERYTHING in a box or a bag. Learn to read food labels and to read between the lines of a food label. Identify the sugar content and act accordingly.

    I’m not a sugar nazi & still appreciate my sweet tooth. That said sugar is overloaded in modern processed foods.

    [–]Redpillswole 0 points1 point  (0 children)

    Twinkie is clearly junk food but sugar is in EVERYTHING in a box or a bag.

    so is fat and oil dumbie

    the issue is both.

    [–]qball43 0 points1 point  (0 children)

    With your tank analogy, does this also apply to us drinking water? I ask because I began drinking a gallon of water a day about a year ago. Now I can pretty easily drink up to 3 gallons a day and still be thirsty.

    I mean I work outside and lift 5x a week, but my peers who are on a similar schedule don’t drink nearly the same amount of water.

    [–]10211799107 -2 points-1 points  (2 children)

    Mods should make a new rule. If we search your topic and 3 or more posts show up detailing exactly what you're saying then the post gets removed. This post qualifies u der that rule.

    [–]cliff7521 -1 points0 points  (1 child)

    Aren't there enough rules here? Seems that more and more reddit groups are ruled by nazi control freaks.

    [–]10211799107 0 points1 point  (0 children)

    As simple as one addition to the posting rules.

    [–]iamthelogos -1 points0 points  (7 children)

    Daily caloric deficit doesn't work in the long run for the vast majority of people. First week? Sure. Two months later? No. Your body adjusts to the lowered consistent intake and your metabolic rate reduces accordingly. Overall caloric deficit has an effect 100% - but it's not the be all and end all. Time without eating has waaay more of an impact on lost body fat. As always results vary - but the benefits for people are much more than just weight loss.

    [–]MyReddit6 5 points6 points  (2 children)

    Got trapped in the basement of an apartment during a natural disaster in a 3rd world country I was travelling to. No food for a week and very, very little water.... I lost 15kg and looked like a fucking stick....

    Trick to loosing weight fast? Starve yourself. Oh, and having non-stop diareahe from the water I drank definetly helped cut down LOL

    [–]22Luika 0 points1 point  (1 child)

    How much did you weight? Before and after i mean

    [–]MyReddit6 1 point2 points  (0 children)

    between 85-90kg at tops, when I got weighed at the hospital I was 69kg….

    [–]besee22 1 point2 points  (1 child)

    Do you mean fasting? When u say time without eating

    [–]iamthelogos 1 point2 points  (0 children)

    Essentially yes - fasting - but that has a different meaning to different people. Some it's water only, others coffee, bone broth, juices, etc. But the longer you go without solid food and very low calories, the more fat your body will dig into to keep metabolism going.

    [–]SilkTouchm 0 points1 point  (1 child)

    False. Please don't spread misinformation.

    [–]Acerp321 -1 points0 points  (1 child)

    Solid advice. Calories on vs calories out is the formula. Amazing people spend billions every year to lie to themselves about that.

    Not covered is eating healthy versus just to lose weight. You don’t have to do both, but it’s a good idea.

    If you are on here you are a man and lifting. If you’ve got a lot of fat to loose I would go in a deficit, and if strength gains are non existent or dropping you go closer to maintenance or even a hair over until strength comes back. Then resume.

    Also not covered is hormones. If you are 30+ you should get educated of hormone. Get a full thyroid panel done along with testosterone, e2, and prolactin. Otherwise you could bust your ass to spin your wheels.

    [–]yahyasafe7[S] 0 points1 point  (0 children)

    yeah man, didn't cover the rest because it's a series and i'd like to take my time speaking about every concept in depth to make it as clear as possible, defintely talking about hormones, healthy foods, and exercising in relation to fat loss and the rest

    [–]TonytheNetworker 0 points1 point  (2 children)

    Definitely saving this. Thank you for the practical information!

    [–]redpilledguy 1 point2 points  (0 children)

    Don’t bother. Go to trusted sources.

    [–]roco-j -1 points0 points  (4 children)

    What category do I fall into if I lift 3x/week? Also, does physical activity raise BMR even while resting?

    [–]yahyasafe7[S] 1 point2 points  (2 children)

    Good question.

    You're not athlete for sure. You're probably heavily active on your workout days and lightly active on your rest days (if you still go about your day normally). Don't think of it as categories. Think of it as how many calories you need to keep up to your activity level.

    I can share with you a little story.

    I went on a cut with 500kcal deficit for 2 weeks. I didn't hit the gym. I stayed at home and everything was alright. I managed to lose weight and was satisfied with the results. AFter I finished with my cut, I started lifting again while still eating in deficit and holly shit did I feel so hungry...

    So I started eating according to my TDEE (2000) but still felt hungry. What's going on? I wondered.

    And then it hit me. Your BMR stays the same as I mentioned, same for the breaking down of food energy expenditure. What changes, however, is the calories burnt in workout and after workout.

    So my BMR is 1400 kcal. My food breakdown is 200 kcal. When you workout for an hour, that's 250ish kcal burnt. After workout, just because your muscles are still "hot" you keep on burning calories and that could reach approx 75-100 kcal. Do the maths.

    Take these and add the 400 kcal I use for daily movement. That's around 800 kcal burnt just because I work out and move.

    That means that I need to eat 1400 kcal for BMR, 200 kcal for food, and 800 kcal for movement and workout. Total is circa 2300 kcal. I have actually been this for the last couple of weeks and I'm not feeling hungry anymore. I'd work out, then eat a large meal, go about my day, and still feeling full. (I eat once a day so you may need to know that)

    Your BMR increases when you start gaining muscle. Obviously, larger muscles require more proteins to be repaired from damage.

    I hope that answers your question man

    [–]besee22 0 points1 point  (1 child)

    I thought gym time wasn’t included on the tdee calculators and it was just what you do on the rest days? Also lift 2-3 times a week

    [–]derektwerd 0 points1 point  (0 children)

    If you’re trying to lose weight go for sedentary so you don’t overestimate calories burnt from exercise.

    If you’re trying to gain muscle go for lightly active.

    The tdee calculator should just be used as a starting point. Monitor your weight for a few weeks and adjust accordingly

    [–]poofartpee 1 point2 points  (0 children)

    Depends on what you do at the gym. TDEE changes for a few hours from cardio, can increase for up to 3 days for heavy weightlifting. Too lazy to find source, is an easy google.