Hey guys, I just joined mgtow and this is my first post here. I wanted to give my best advice, and help my fellow brothers getting ripped as hell.
Everything I am gonna share is a result of studying nutrition every single day the last 2 years, and also the methods that helped me achieve 8% body fat. There are many ways to skin a cat, but what I wanted figure out was the single most effective way to do it. Sadly, there is alot of contradictory info, psuedo science and s~~~ty biased studies out there to confuse you, as it confused me for the longest time. My turning point was talking to a dude at my gym, who I found out the day afterwards was actually the national champion(fitness modelling) in my country. He uses this structure for himself aswell as his clients, and he pointed me in the right direction to find the best science out there. Hence why everything I will recommend here, is exclusively from doctors, biologists and physicists with Phd’s, and pretty much the best and the latest in nutrition science. Long story short, I simply want to spare you from walking through a storm of bulls~~~.
The structure:
As many of you will already know, the most effective way mobilize body fat, is the low carb diet(below 30-50g a day, threshold varies). The reason for this is the body’s inefficiency of turning fats into ketones, which will result in burning
10-15% more calories and also the lack of glucose will make your fat stores more available to the body. The low carb diet has one huge problem though, after 2 weeks of being low carb, the body´s fat burning hormones(leptin) will go to s~~~, and your body will become fully adapted. We want to keep leptin high, and also keep the body guessing to prevent it from adapting.
Doing this is fairly simple, all the body needs is a carb load atleast once a week.
My guidelines for frequency:
– Above 10-12% body fat, carb load every 7 days
– Below 10-12% body fat, carb load every 4-5 days
– To put more emphasis on building muscle, carb load 3 times a week. If done right you will still be able to lean out, albeit a little slower.
Carb load specifics:
It is crucial that the carb loads consist of glucose based carbs. Sugars are carbs, but breaks down in half glucose and half fructose. Glucose gets stored in the muscles while fructose only gets stored in the liver, and is utterly useless for fat loss. Don’t let your greed ruin your results.
It is also crucial to place your carb loads post workout, to increase the chances of it getting absorbed by the muscles. I would also recommend to use high glycemic carbs, as these are absorbed faster.
Carb sources I recommend: Sweet potatoes, white potatoes, white rice, white pasta, white bread ect.
Extra tweaks/optimization:
– Start your days fat heavy, and slowly shift your emphasis to protein during the course of the day. My favorite way to do this is to start my day with coffee + heavy cream.
– Try to limit fat during your carb loads
– Animal based fats/proteins > Plant based fats/proteins
– Incorporate veggies atleast once a day to cover vitamin needs.
– Drink atleast 2 liters of water everyday(especially important during ketosis)
– Listen to your body, if you feel deprived(not hungry) you need to eat more fat.
– 0.8 – 1g protein per pound bodyweight will be sufficient for most people.
That pretty much covers the basics, and is all you need to know to get ripped. I am not claiming to be an expert or a scientist, but I will claim that this is very very effective for fat loss, especially for those of us with a weak – average carb tolerance. Keep in mind when reading studies that there’s a HUGE difference between fat loss and weight loss. I got ripped doing this without counting macros and without cardio, I only made sure I met my protein needs, and enough fat to not feel deprived.
Anyways I hope this will help some of you to get the results you really want.
