Thread by @TheForeverAlpha

How To Get Leaner Consistently, By 'Locking In' Lower Body Fat Levels (Thread):

Many guys lose fat, but then start to struggle and regain loads of it back.

They start looking better.

Feeling better.

But then end up undoing all their hard work.

More:

In this thread, I'm going to show you how you can go from 25%, down to 20%, then 15%, then 10% body fat...

CONSISTENTLY, without undoing your progress.

You'll get gradually more chiselled and sculpted, without messing up your hormones, sleep or strength in the gym.

Let's go:

Step 1) Determine Where You Are

In terms of body fat.

Now, you don't want to get TOO hung up on specific numbers, but get a rough number in your head.

This picture gives you a good general idea:

Step 2) Determine Where You Want To Be

If you're over 25% body fat, you can aim to lose 5-10% body fat in one go, no issues.

If you're about 15-20%, then I would stick to a 2-5% drop.

Going above these thresholds appears to be unsustainable for the VAST majority.

More:

If you really want to be lean, chiselled, fit and healthy LONG-TERM, you need to 'lock-in' the lower levels of body fat before continuing.

Otherwise you'll always be doomed to regaining some of this weight, and undoing months of sweat and pain.

More:

The financial equivalent would be a poor person winning the lottery (or inheriting money) without learning how to manage it properly.

Next:

Step 3) Set Your Calories

The best 'calorie level' for long-term fat loss, is a 10-15% deficit.

This means calculate your maintenance, then multiply this by 0.85-0.9.

Next:

Step 4) Set Your Macros

High protein is non-negotiable.

But low carbs versus low fat will depend on your age, activity level and lifestyle.

Zero sugar is always recommended though.

Next:

Step 5) Set Your IF Schedule

- 20:4, 18:6, 16:8 - any of them work
- Fasting strategies - coffee, tea, green tea, spk water

Make sure you do what's best for you, and makes fat loss the most enjoyable.

Next:

Step 6) 'LOCK-IN' The Lower Body Fat %

For 1-2 whole months (at maintenance kcals).

What?!

Yes, it takes time for your physiology and psychology to adapt to the lower levels.

If you want to be lean for life, then it's critical that you have some patience and do this.

Step 7) Repeat Step 1 Until You Hit Your Ideal Physique

Once you've locked-in your new, leaner body fat % for 1-2 months, go back to step 1 and repeat the entire process.

Finally:

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.....

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