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The goal of leanmaxxing is not only to lose weight. The goal is to get as lean and as ripped on the face as possible while maintaining muscle, keeping training performance, and minimizing water retention. The difference between being lighter and being aesthetic is often the ratio of muscle to fat. Lean body mass will give you better facial structure, a smaller waist, and a better ratio between shoulders and hips, and an overall more attractive appearance than a regular diet and a drop in weight. The lean and ripped look can be seen in every photo on camera and in real life;
Calorie Deficit
Achieving a stable calorie deficit is the basis of fat loss. In most cases, 300-500 calories per day is a comfortable deficit to start with. Anything higher can lead to hunger and reduced training performance, a worse sleep schedule, and a bad look. Meals should be based on protein, fruits, vegetables, potatoes, rice, oatmeal, and other healthy and low-calorie foods. One of the easiest ways to achieve a calorie deficit is to completely exclude juices, sodas, and sweets from the diet, as they have a high calorie and low satiety;
Protein
Protein must be the priority on a low-calorie diet, as it ensures the body’s muscle tissue repair and synthesis, helps the feeling of fullness, and has a high thermic effect. The recommended amount is 1,6-2,2 grams of protein per 1 kilogram of body weight per day;
Carbohydrates
Carbohydrates have a fantastic effect on workouts, so carb intake should be prioritized during cutting to maintain performance and not look “washed out.” Carbs affect thyroid function, the body’s recovery after training, and the maintenance of the body’s energy balance. Therefore, it is important to consume enough carbohydrates to avoid a drop in performance and a bad appearance. The best sources of carbs are potatoes, rice, oatmeal, fruits, and other healthy foods;
Dietary Fats
Dietary fats are important for the body’s proper function, hormone production, brain function, and recovery. A safe amount to consume is 60-80 grams of fat per day. The best sources are olive oil, eggs, avocado, nuts (in small amounts), and fish;
Resistance Training
The main purpose of resistance training during a leanmaxxing is to maintain and build muscle mass. It is important to do compound movements and achieve a progressive overload to maintain muscle. Exercises like squatting, pressing, pulling, deadlifting, and hanging will allow you to keep your body shape during cutting. In most cases, 4-6 sets per day are enough to maintain muscle mass and training performance;
Daily Activity
An underestimated tool for fat loss is a walk. Walking increases calorie expenditure, is gentle on the body, and can be done every day. A good step goal is 8,000-12,000 steps per day. To maximize results, try to do incline walking. Steady-state low-intensity cardio is the most effective type of cardio during cutting. It is better to alternate incline walking, walking, and cycling rather than do high-intensity sprints every day;
Whey Protein
Whey protein is a convenient tool for maintaining the daily protein intake and building muscle mass. It is used when protein-rich food is unavailable, after workouts, or when there is not enough time to prepare a protein-rich meal;
Creatine Monohydrate
One of the most popular supplements among athletes, creatine monohydrate is used to increase strength and endurance, maintain muscle mass during cutting, and improve the body’s recovery. The daily dose is 3-5 grams, and it will help you maintain performance, increase muscle volume, and reduce fatigue. The water retained due to creatine is mainly intracellular and does not contribute to water retention;
Caffeine
Caffeine is a great tool for cutting because it increases alertness and vigilance, helps increase performance during training, and suppresses appetite. However, it is important not to drink coffee too late in the day so that it does not interfere with sleep;
Electrolytes
When on a low-calorie diet and a lot of physical activity, it is important to maintain electrolyte levels and not restrict them. Sodium, potassium, and magnesium affect how much water is in the body, muscle function, and energy levels. Maintaining a balanced ratio of electrolytes is crucial;
Fish Oil and Vitamin D
Fish oil is used to maintain health and improve blood circulation and vitamin D is most important for hormone production and for mood, especially when there is not enough sunlight. Both are important for health and training performance;
Peptides and Fat Burning
Many peptides are hyped up as revolutionary fat-burning and muscle-building substances. However, in reality, most of them have a very weak effect on muscle mass and body fat. For example, there are very few studies confirming the effect of growth hormone secretagogues (GHRH), CJC, Ipamorelin, and HGH fragments. The only exception is the peptide semaglutide, which suppresses appetite and reduces overall calorie intake, but this is a hormonal drug and should be prescribed by a doctor. The most effective way to lose weight and build muscle mass remains proper nutrition and a well-structured training plan
Face Leaning
To achieve a lean face, the main focus should be on a low-calorie diet and reducing water retention. The best way to do this is to maintain a consistent sodium balance, drink at least 2.5-3.5 liters of water a day, and sleep 7.5-9 hours a day. To prevent bloating, it is important to avoid drinking too much water before bedtime and eating large amounts of salty or sweet food at once. The face gets swollen mainly due to water, so it is important to keep a balanced ratio of water and salt in the body to get a nice oval-shaped face;
Sleep Optimization
One of the most important aspects of the leanmaxxing is sleep. Lack of it increases appetite, cortisol levels, fatigue, and water retention. To fall asleep faster and longer, it is important to maintain a consistent sleep schedule, create comfortable conditions in the room (cool temperature), minimize screen time before bedtime, and avoid drinking coffee or tea in the evening;
Daily Structure
A day on the leanmaxxing should start with water and breakfast to maintain a good appetite. Meals should be balanced and consist of protein, vegetables, fruits, and a small amount of carbs. Training should include caffeine (optional) and a small amount of carbs to maintain performance. The most balanced and large meal should be in the evening to avoid hunger and provide the body with enough energy for sleep;
What to Avoid
It is important not to skip meals on a low-calorie diet, not to fast for too long, and to eat enough to keep the body from entering a hungry state so that it burns muscle tissue for energy. Do not expect quick results and drastic weight loss; in most cases, they are not sustainable. Leanmaxxing is a process that takes time and a lot of motivation. Do not go on a crash diet, use detox teas or fat-burning drugs, as they are extremely dangerous and do not produce results;
Expected Results
During the first 1-2 weeks, you will notice that you are less bloated and your waist is smaller. In 3-6 weeks, you will see results in the face: the face becomes more oval-shaped, the cheekbones become more prominent, and the muscles become more defined. In 7-12 weeks, your abs will be more defined, your waist will decrease, and your face will change dramatically;
The goal of leanmaxxing is not only to lose weight. The goal is to get as lean and as ripped on the face as possible while maintaining muscle, keeping training performance, and minimizing water retention. The difference between being lighter and being aesthetic is often the ratio of muscle to fat. Lean body mass will give you better facial structure, a smaller waist, and a better ratio between shoulders and hips, and an overall more attractive appearance than a regular diet and a drop in weight. The lean and ripped look can be seen in every photo on camera and in real life;
Calorie Deficit
Achieving a stable calorie deficit is the basis of fat loss. In most cases, 300-500 calories per day is a comfortable deficit to start with. Anything higher can lead to hunger and reduced training performance, a worse sleep schedule, and a bad look. Meals should be based on protein, fruits, vegetables, potatoes, rice, oatmeal, and other healthy and low-calorie foods. One of the easiest ways to achieve a calorie deficit is to completely exclude juices, sodas, and sweets from the diet, as they have a high calorie and low satiety;
Protein
Protein must be the priority on a low-calorie diet, as it ensures the body’s muscle tissue repair and synthesis, helps the feeling of fullness, and has a high thermic effect. The recommended amount is 1,6-2,2 grams of protein per 1 kilogram of body weight per day;
Carbohydrates
Carbohydrates have a fantastic effect on workouts, so carb intake should be prioritized during cutting to maintain performance and not look “washed out.” Carbs affect thyroid function, the body’s recovery after training, and the maintenance of the body’s energy balance. Therefore, it is important to consume enough carbohydrates to avoid a drop in performance and a bad appearance. The best sources of carbs are potatoes, rice, oatmeal, fruits, and other healthy foods;
Dietary Fats
Dietary fats are important for the body’s proper function, hormone production, brain function, and recovery. A safe amount to consume is 60-80 grams of fat per day. The best sources are olive oil, eggs, avocado, nuts (in small amounts), and fish;
Resistance Training
The main purpose of resistance training during a leanmaxxing is to maintain and build muscle mass. It is important to do compound movements and achieve a progressive overload to maintain muscle. Exercises like squatting, pressing, pulling, deadlifting, and hanging will allow you to keep your body shape during cutting. In most cases, 4-6 sets per day are enough to maintain muscle mass and training performance;
Daily Activity
An underestimated tool for fat loss is a walk. Walking increases calorie expenditure, is gentle on the body, and can be done every day. A good step goal is 8,000-12,000 steps per day. To maximize results, try to do incline walking. Steady-state low-intensity cardio is the most effective type of cardio during cutting. It is better to alternate incline walking, walking, and cycling rather than do high-intensity sprints every day;
Whey Protein
Whey protein is a convenient tool for maintaining the daily protein intake and building muscle mass. It is used when protein-rich food is unavailable, after workouts, or when there is not enough time to prepare a protein-rich meal;
Creatine Monohydrate
One of the most popular supplements among athletes, creatine monohydrate is used to increase strength and endurance, maintain muscle mass during cutting, and improve the body’s recovery. The daily dose is 3-5 grams, and it will help you maintain performance, increase muscle volume, and reduce fatigue. The water retained due to creatine is mainly intracellular and does not contribute to water retention;
Caffeine
Caffeine is a great tool for cutting because it increases alertness and vigilance, helps increase performance during training, and suppresses appetite. However, it is important not to drink coffee too late in the day so that it does not interfere with sleep;
Electrolytes
When on a low-calorie diet and a lot of physical activity, it is important to maintain electrolyte levels and not restrict them. Sodium, potassium, and magnesium affect how much water is in the body, muscle function, and energy levels. Maintaining a balanced ratio of electrolytes is crucial;
Fish Oil and Vitamin D
Fish oil is used to maintain health and improve blood circulation and vitamin D is most important for hormone production and for mood, especially when there is not enough sunlight. Both are important for health and training performance;
Peptides and Fat Burning
Many peptides are hyped up as revolutionary fat-burning and muscle-building substances. However, in reality, most of them have a very weak effect on muscle mass and body fat. For example, there are very few studies confirming the effect of growth hormone secretagogues (GHRH), CJC, Ipamorelin, and HGH fragments. The only exception is the peptide semaglutide, which suppresses appetite and reduces overall calorie intake, but this is a hormonal drug and should be prescribed by a doctor. The most effective way to lose weight and build muscle mass remains proper nutrition and a well-structured training plan
Face Leaning
To achieve a lean face, the main focus should be on a low-calorie diet and reducing water retention. The best way to do this is to maintain a consistent sodium balance, drink at least 2.5-3.5 liters of water a day, and sleep 7.5-9 hours a day. To prevent bloating, it is important to avoid drinking too much water before bedtime and eating large amounts of salty or sweet food at once. The face gets swollen mainly due to water, so it is important to keep a balanced ratio of water and salt in the body to get a nice oval-shaped face;
Sleep Optimization
One of the most important aspects of the leanmaxxing is sleep. Lack of it increases appetite, cortisol levels, fatigue, and water retention. To fall asleep faster and longer, it is important to maintain a consistent sleep schedule, create comfortable conditions in the room (cool temperature), minimize screen time before bedtime, and avoid drinking coffee or tea in the evening;
Daily Structure
A day on the leanmaxxing should start with water and breakfast to maintain a good appetite. Meals should be balanced and consist of protein, vegetables, fruits, and a small amount of carbs. Training should include caffeine (optional) and a small amount of carbs to maintain performance. The most balanced and large meal should be in the evening to avoid hunger and provide the body with enough energy for sleep;
What to Avoid
It is important not to skip meals on a low-calorie diet, not to fast for too long, and to eat enough to keep the body from entering a hungry state so that it burns muscle tissue for energy. Do not expect quick results and drastic weight loss; in most cases, they are not sustainable. Leanmaxxing is a process that takes time and a lot of motivation. Do not go on a crash diet, use detox teas or fat-burning drugs, as they are extremely dangerous and do not produce results;
Expected Results
During the first 1-2 weeks, you will notice that you are less bloated and your waist is smaller. In 3-6 weeks, you will see results in the face: the face becomes more oval-shaped, the cheekbones become more prominent, and the muscles become more defined. In 7-12 weeks, your abs will be more defined, your waist will decrease, and your face will change dramatically;
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