Weight loss & Muscle Gain:
by Troy Ryebarcheck
Posted on Blokes Advice Facebook page 02/04/23
So here’s your easy steps to success, minus all the snake oil bullsh*t. If you’re a bigger person wanting to lose fat and hold the muscle you have (plus grow a little) these are the steps you have to take for the path of least resistance.
1. Ignore everything else other than this
and I promise you’re going to get 90% further than most people. Most advice is bullsh*t trying to sell you something. I used to own a supplement store and sell my advice. I have nothing to do with that now and don’t wanna do a plan and don’t wanna sell you anything.
This is to help good people decipher the absolute sh*t show that’s stopping you from getting diced to the bone and enjoying life. I’m not trying to drum up business, I don’t want anything for this post.
2. Meal timing means nothing
Eat when you feel like it.
1 meal, 10 meals blah blah blah
Just count your calories and eat when it suits your life. It makes no difference.
3. Calories are absolutely king
All other diets are bullsh*t fads, whether you count calories or not, your diet is dependent on that. It’s absolutely irrefutable and if you believe otherwise, it’s ok, you are wrong….
Keto, paleo, clean eating blah blah blah it’s all calories.
4. Correct protein for the day
in this context of “if you’re a bigger guy wanting to get leaner and in a small calorie deficit, you want 2 grams per kilo of leanish body weight.
So if you’re 110 kilos and say 30% body fat … approx 170ish grams of protein is your bench mark, you can eat more if you like but eat that as the bench mark to hold/maintain a positive nitrogen balance and maintain muscle while you diet to lose “fat”.
5. Use this pic to guage your body fat %
It will give you a more accurate calorie limit for the day which is the next step.
6. Use this calorie calculator
Enter your body fat %
Click the Advanced Options and click the
Katch-McArdle: Enter Body Fat % using the photos above as a guide
freedieting.com/calorie-calculator
Then use the MyFitnessPal app on your phone to track your daily calories.
7. Be ruthlessly honest with yourself
It's 100% diet related and 100% in your control to lose weight. Don’t give some excuse of whatever bullsh*t you tell yourself, you can do it! It’s in your control.
8. Cardio does NOT work for fatloss
But it is good for “health”. So do some if you want for long term health but NOT for fatloss, it’s bullsh*t.
9. Do weights 3-4 times a week
Find a split you like and do it. Focus on getting a little stronger as the months progress.
10. Healthy food is lean meats, eggs, fruit, veg, olive oil, some nuts, a little yoghurt and fermented foods.
Make that most of your diet and everything else you wanna eat is just making up your calories. That’s a healthy balanced diet.
You can absolutely eat chocolate, lollies, and all the “naughty food” you like in moderation. Just count the calories and move on and enjoy life.
(There’s a few more steps you can take but for anyone just trying to get to even 10% body fat and be lean and healthy, this is literally all you need.)
You can do this.
Follow this and get shredded.
**** edit **** I’m not replying to more comments saying cardio is essential.
It absolutely is not. It’s great for health,
long term cardiovascular health and brain function. But for fatloss it’s absolutely irrefutable that you don’t need it….
It adjusts your calories, in vs out, doing weights, stimulating your metabolism and growing muscle mass drives your metabolism and burns more calories daily at rest and gives you the stimulus needed to hold muscle and your diet (calorie deficit) allows the energy gap to be lost in fat.
It’s not a debate, it’s facts. So I’m not replying to more messages about that.
You can do it if you want but it’s sh*t and you could do more things to stimulate fatloss over time better, like weights.
But sure, do some cardio for general health and well being, but fatloss….. no….. look at runners and cardio bunny’s…. They look terrible because it’s sh*t….
Correct calories and weights is all you need.
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