Thread by @TheForeverAlpha

Alright, so it's about time I did a 'how to get to 10% bf with Intermittent Fasting' thread.

Retweet so as many people see it as possible.

Let's do it:

Intermittent Fasting isn't a diet per se, it's more of an eating structure.

The real 'magic' of Intermittent Fasting....

Is that it makes you HAPPIER eating fewer calories.

Which is the name of the game - fat loss on easy mode.

The number one reason diets fail is because people can't bloody stick to them.

Intermittent Fasting bypasses this, if you do it properly...

Social Life = Accounted for.

Woman Life = Accounted for.

Family Life - Accounted for.

Because you condense all of your day's calories into a six hour period. You have HUGE caloric 'buffer', which means you can be flexible and enjoy a few 🍷and nice food.

Here's the 8 steps:

Step numero UNO:

Shift your first meal back by two hours.

Not four.

Two.

This will make it easier for you to adapt.

Have 1-2 coffees during this two hour period. These will ramp your metabolism up, reduce your appetite, and make you more productive.

Can they have milk?

Yes, they can have milk in them. Milk won't ruin your ability to lose fat.

Step numero DOS:

Once you've adapted to this, push your meal back by another two hours.

Now you're eating under an Intermittent Fasting structure.

Continue with your 1-2 coffees in the AM.

Step numero TRES:

Determine your caloric needs.

This will take a little experimentation, but if you fuck this up, you fuck everything up.

No deficit = NO FAT LOSS

Too large a deficit = muscle loss, low energy, low sex drive, all-round miserable existence, here's how....

You need to take 1-2 weeks to figure out (using a scale every day + My Fitness Pal or something similar) to find out how many calories you need to MAINTAIN your current weight.

Drop this figure by 10-15%.

Perfect.

Drop it by too much and you render it unsustainable.

Step numero QUATRO:

Set your macros.

Now this is all a waste of time if you've cut your calories by too much, but assuming you've done everything correctly, here's what you do:

Protein = 0.8-1 gram per pound of bodyweight.

Keep it high for:

Satiation

Muscle retention

Happiness

Diet sustainability

VERY IMPORTANT! If you moan that it's 'too much', it's because you're still eating too many junk calories elsewhere.

Fats = 25-35% of your daily calories

Keep them clean.

Carbs will fill the rest.

But carbs are tricky. Remember that there's a BIIIIIIG difference between a donut vs an apple/potato/some rice etc.

Get most of your carbs in the evening. They will help you to relax, recover, and sleep better.

Another benefit is that...

Leaving most of your carbs for the evening will grant you extra freedom socially.

With your gf/wife/friends/family, when you're with them in the evening, there's a good chance that you'll want to have some carbs spare.

Keep it as clean as possible.

But don't attempt 0 carb

Step numero CINCO:

Minimise alcohol & junk food.

This is possibly the most important LONG-TERM step for most of you.

If fat loss and health is a priority (which it SHOULD BE!) then you'd be wise to minimise the above two.

But this is just the beginning...

You'll need to make changes as you go.

This will not stay static forever - your metabolism will drop, lifestyle changes will occur, and you'll need to adapt.

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