Thread by @TheForeverAlpha

How To Go From 30%+ BF To 15% Or Less, FOR LIFE (Thread):

Most diets lead to short-term weight loss.

Lose 10 pounds, regain 15.

I talk about lowering your bf set-point, PERMANENTLY. Lean and healthy for life, rather than for a couple of weeks.

Why?

If you're over 30% bf, you're EASILY obese. It's not even close.

Which means:

- Heart attacks
- CVD
- Lower energy
- Diabetes
- Cancer
- Worsened family life

So you've got to get out of this condition, PERMANENTLY.

Here's how:

Step 1) Fast For 72 Hours

An extended fast offers you:

*A hormonal revamp
*An elimination of your sugar addiction
*Rapid momentum-gaining (which creates a positive upward spiral)

Let me explain more:

If you're over 30% body fat, guaranteed your hormonal profile is badly messed up.

Low testosterone
High estrogen
High cortisol
Low HGH
High insulin

But an extended fast will change all this, FAST.

Especially if you train properly during one and take the necessary supplements.

If you're over 30% bf, you also DEFINITELY have a sugar addiction.

It's impossible to consume enough calories from meat, eggs, veggies, etc. to get to 30% bf.

If you don't believe me, TRY it.

30%+ bf comes from SUGAR.

And an extended fast will eliminate this sweet tooth.

Step 2) Transition Into A Long-Term IF Plan

It's not enough to lose 10-15 pounds and then regain it.

You've got to transition into the right set-up:

- OMAD/18:6/14:10
- Appropriate calorie intake
- Solid macros
- Good cardio routine

You'll also need to adapt these over time.

Your long-term IF set up will continue your fat loss momentum, but in a fashion that protects you against rebounding.

The goal is to carry you from wherever you left off from the 72 hr fast, ALL the way to 15% or less.

Here's how:

The best 'IF model' to follow, is the one that wil integrate best into your overall lifestyle.

OMAD seems to be amazing for Men Over 40.

16:8 may be more suitable for younger guys.

It's up to you to decide.

Next:

Your calories need to be LESS THAN your maintenance requirements.

Simple as that.

I recommend monitoring WEEKLY bodyweight changes (not daily).

And if you're not losing weight week-to-week, you need to drop your calories a little.

Next:

Your macros need to be:

- High Protein
- Enough EFA's (hormonal regulation)
- Low carbs on 'off days', moderate carbs on training days

Protein is king. Never forget that.

Next:

Your cardio routine DEFINITELY needs to be:

A) Enjoyable
B) Sustainable

If you get this right, it will REALLY help to carry you to a lean bf % over the long-term, due to the sheer 'buffer' against being in a calorie surplus, especally if you're eating the right foods.

Finally:

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Then to ENSURE that you get step 1 correct, get the manual showing you exactly how to do it.

You'll lose fat.
You'll maintain muscle.
You'll SOAR towards 15% bf or less.

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