Introduction

[ezera]

Yo I’m Ezera, I’m here to try and lose weight and look better overall, I just want some advice on how to lose weight faster and build muscle without doing anything to drastic. I am 15, Ethiopian, and fat as hell so I just want some advice on what I should do, thanks yall

 

[yielded]

Yo I’m Ezera, I’m here to try and lose weight and look better overall, I just want some advice on how to lose weight faster and build muscle without doing anything to drastic. I am 15, Ethiopian, and fat as hell so I just want some advice on what I should do, thanks yall

Welcome

 

[ezera]

Hello!

 

[Zygos]

height and weight?

 

[ezera]

height and weight?

5”8 186 rn. I have been stuck in this weight group for a while now

 

[Zygos]

5”8 186 rn. I have been stuck in this weight group for a while now

186 lbs?

 

[ezera]

186 lbs?

Yep, I’m fat as shi

 

[ezera]

Yo I’m Ezera, I’m here to try and lose weight and look better overall, I just want some advice on how to lose weight faster and build muscle without doing anything to drastic. I am 15, Ethiopian, and fat as hell so I just want some advice on what I should do, thanks yall

I forgot to put this but my hobbies are sketching, MMA, and listening to music

 

[lotuus]

What are you gonna do to lose weight?
Do you have a plan yet?

 

[Quan_Li]

Yo Ezra, I’m like 5’8.5” and 184 so there’s hope, just gotta build the muscle mass up, welcome bro getting lean ain’t too bad

 

[ezera]

What are you gonna do to lose weight?
Do you have a plan yet?

I’ve been cutting for 3 months now, I was 201 at the beginning of my summer which was may 28th but I’ve been slacking off recently and i need motivation advice with tips on how to gain muscle properly.

 

[ezera]

Yo Ezra, I’m like 5’8.5” and 184 so there’s hope, just gotta build the muscle mass up, welcome bro getting lean ain’t too bad

Thank you Quan li

 

[lotuus]

I’ve been cutting for 3 months now, I was 201 at the beginning of my summer which was may 28th but I’ve been slacking off recently and i need motivation advice with tips on how to gain muscle properly.

nice, good job dude.

 

[ezera]

nice, good job dude.

Thanks, but do you have any advice for muscle growth and discipline tips?

 

[Quan_Li]

I’ve been cutting for 3 months now, I was 201 at the beginning of my summer which was may 28th but I’ve been slacking off recently and i need motivation advice with tips on how to gain muscle properly.

For sure man, I would look into some of the workout plans that Sean Nalewany or however you spell his last name has for free, also had diet plans, and Renaissance periodization is great too, but more advanced

 

[ezera]

For sure man, I would look into some of the workout plans that Sean Nalewany or however you spell his last name has for free, also had diet plans, and Renaissance periodization is great too, but more advanced

Thank you so much bro

 

[lotuus]

Thanks, but do you have any advice for muscle growth and discipline tips?

You’re lifting right?
You should hit cardio when fasting, and make sure it’s paired with weight training 5 days a week.

 

[Quan_Li]

Thank you Quan li

Ofc, we all aiming for the same goal man

 

[lotuus]

eatings very important too, stay eating whole foods, animal based meals everytime.

 

[ezera]

You’re lifting right?
You should hit cardio when fasting, and make sure it’s paired with weight training 5 days a week.

alright, so I mix in cardio with my split and introduce fasting, any tips on misc stuff like water intake? I’ve heard that was important but I’m not sure how much I should drink. Right now I’m on 5L a day but it always leaves me unenergized in the morning.

 

[ezera]

eatings very important too, stay eating whole foods, animal based meals everytime.

Alright thank you lotus I appreciate you being so helpful abt this

 

[lotuus]

alright, so I mix in cardio with my split and introduce fasting, any tips on misc stuff like water intake? I’ve heard that was important but I’m not sure how much I should drink. Right now I’m on 5L a day but it always leaves me unenergized in the morning.

You should very rarely be fasting.
Fasting starves healthy cells, as well as weak cells. After five hours of not eating or drinking, cells become cannibalistic and eat each other, causing extreme systematic toxicity. I do not recommend fasting for anyone that is not cutting weight. Gradually detoxifying the body through good nutrition is a superior method for your body, though I understand fasting for quicker results.

 

[ezera]

You should very rarely be fasting.
Fasting starves healthy cells, as well as weak cells. After five hours of not eating or drinking, cells become cannibalistic and eat each other, causing extreme systematic toxicity. I do not recommend fasting for anyone that is not cutting weight. Gradually detoxifying the body through good nutrition is a superior method for your body, though I understand fasting for quicker results.

I’ll do the fasting, honestly I’m just trying to drop down to 155 by next year.

 

[lotuus]

I’ll do the fasting, honestly I’m just trying to drop down to 155 by next year.

If your ultimate goal is just to lose weight, and not to look better as well, then fasting is a good idea.
However, don’t expect to have the ideals you want whilst fasting.

 

[ezera]

Alright, thank you

 

[Quan_Li]

If your ultimate goal is just to lose weight, and not to look better as well, then fasting is a good idea.
However, don’t expect to not have the ideals you want whilst fasting.

I second this, while I’ve never heard of the 5 hours statistic you mentioned and I’d love to hear the study, and check it out, the truth is you’re very right, fasting and not eating adequate protein and lifting too will just make you a smaller version of what you are now, you’ll still have a similar body fat unless you end up fully anorexic which is hell, so don’t do that, you could literally die. There’s no point in being smaller if you still look bad with a shirt off. Take the time, pay your dues and do what we all had to do Ezra, not worth it at all to fast like that. You also teach your body that there’s only two modes, and then you’re either binging or starving. Start with a maintenance calculator and eat 500-750 kcals MAX below maintenance and lift and prioritize protien and low sodium and you’ll look better very soon I assure you. Losing 20 pounds of fat is shit if you also lose 20lbs of muscle by doing it.

 

[lotuus]

I second this, while I’ve never heard of the 5 hours statistic you mentioned and I’d love to hear the study, and check it out, the truth is you’re very right, fasting and not eating adequate protein and lifting too will just make you a smaller version of what you are now, you’ll still have a similar body fat unless you end up fully anorexic which is hell, so don’t do that, you could literally die. There’s no point in being smaller if you still look bad with a shirt off. Take the time, pay your dues and do what we all had to do Ezra, not worth it at all to fast like that. You also teach your body that there’s only two modes, and then you’re either binging or starving. Start with a maintenance calculator and eat 500-750 kcals MAX below maintenance and lift and prioritize protien and low sodium and you’ll look better very soon I assure you. Losing 20 pounds of fat is shit if you also lose 20lbs of muscle by doing it.

Exactly right!
The study is in Aajonus Vonderplanitz book, ‘We Want To Live’.
Great advice.

 

[Quan_Li]

Exactly right!
The study is in Aajonus Vonderplanitz book, ‘We Want To Live’.
Great advice.

Thx bro, I’ll check it out! We got that ball knowledge

 

[lotuus]

Thx bro, I’ll check it out! We got that ball knowledge View attachment 398319

hahaha for reaal

 

[ezera]

I second this, while I’ve never heard of the 5 hours statistic you mentioned and I’d love to hear the study, and check it out, the truth is you’re very right, fasting and not eating adequate protein and lifting too will just make you a smaller version of what you are now, you’ll still have a similar body fat unless you end up fully anorexic which is hell, so don’t do that, you could literally die. There’s no point in being smaller if you still look bad with a shirt off. Take the time, pay your dues and do what we all had to do Ezra, not worth it at all to fast like that. You also teach your body that there’s only two modes, and then you’re either binging or starving. Start with a maintenance calculator and eat 500-750 kcals MAX below maintenance and lift and prioritize protien and low sodium and you’ll look better very soon I assure you. Losing 20 pounds of fat is shit if you also lose 20lbs of muscle by doing it.

Yes sir

 

[Quan_Li]

Yes sir

Watch this man

And this

And use this calculator for rough cutting kcals, it’s not perfect but close

TDEE Calculator: Learn Your Total Daily Energy Expenditure

Use the TDEE calculator to learn your Total Daily Energy Expenditure, a measure of how many calories you burn per day. This calculator displays MUCH more!

tdeecalculator.net

And this is an easy workout to start if you don’t have much time


Last thing I’ll say is I would
Keep protein at 1.2g per pound lean mass (Body weight minus fat) which isn’t what I do personally but it’s easy to do, and start lifting 4x a week and for the LOVE OF ALL THAT IS HOLY SLEEP

And I also starve dieted once and look at how shit I was built. See pic. And this is a terrible composition for looks since V taper is so crucial. I lost almost all of strength and was sick. This was after losing like 35lbs when I was first getting into this, and I would have a way better body now if I did what I’m telling you

 

[ezera]

Watch this man

And this

And use this calculator for rough cutting kcals, it’s not perfect but close

TDEE Calculator: Learn Your Total Daily Energy Expenditure

Use the TDEE calculator to learn your Total Daily Energy Expenditure, a measure of how many calories you burn per day. This calculator displays MUCH more!

tdeecalculator.net

And this is an easy workout to start if you don’t have much time


Last thing I’ll say is I would
Keep protein at 1.2g per pound lean mass (Body weight minus fat) which isn’t what I do personally but it’s easy to do, and start lifting 4x a week and for the LOVE OF ALL THAT IS HOLY SLEEP

And I also starve dieted once and look at how shit I was built. See pic. And this is a terrible composition for looks since V taper is so crucial. I lost almost all of strength and was sick. This was after losing like 35lbs when I was first getting into this, and I would have a way better body now if I did what I’m telling you

One more thing, what should I do about binging, I have been binging a lot recently and I binged this morning too

 

[Quan_Li]

One more thing, what should I do about binging, I have been binging a lot recently and I binged this morning too

Bro! I’m glad you asked. People say all sorts of random shit like “drink more water” or go on a walk, that’s bullshit. Here’s what I’ve done that isn’t Cope.

First, if you smoke don’t do that shit at night, weed will make the most dedicated person slam some kcals.

Second, caffeine is really good for appetite suppression and a bit more kcal burn, but don’t consume much over 400-500mg a day as it’s ROI isn’t great after that to me at least.

Third, have diet sodas, people say that shit boosts cravings and wah wah wah, but it fucking works and it’s tasted damn good on a cut.

Fourth, get some low kcal snacks like sugar free jello, and low sugar puddings if you have a sweet tooth, and maybe some low sodium air popped popcorn if you’re addicted to savory shit.

Fifth, eat harry large meals regularly. Consistent meal timing helps a lot. For example, don’t wait massive amounts of time between, train your body to enjoy those windows and not snack all the time

Sixth, the HERO of cutting is GAWDAYUM potato’s. Amazing amount for the kcals, and is loaded with potassium and it is very satiating. Look at the stats
Nutrition Comparison (Per 100g)

• 
  
  
  
• 
  
  
  
• 
  
  
  
• 
  
  
  
• 
  
  
  
• • Calories: Potato has 76 calories; rice has 130 calories.
  • Fiber: Potato has 3.8g (with skin); rice has 0.4g.
  • Protein: Potato has 4.3g; rice has 2.7g.
  Now that we know potato’s are amazing let’s talk about the elephant in the room, macros have different calorie values, something high protein or high carb is going to MOG something with the same amount of grams in fat because of sheer kcal density. I’ll explain, protein is 4 kcals per gram, and so are carbs, you know what fucking isn’t? FAT. Fat is 9 kcals per gram. That’s insane. So I recommend keeping fat somewhere in the 50-70g range as you are young and it does help test levels by a small margin (100-150ng/dl) but who gives a shit. It’s better to be mean and then optimize test levels. So don’t skip fat but also don’t go above that since you’ll feel it on your food intake.
  
• 
  
• 
  Now for the last thing I’ll say is stick with Whole Foods as much as possible, they’re boring but help a lot. Instead of binging, start your day with a large amount of food, something like 300g of potatoes and 200g of a lean protein source and a low kcal topping like salsa or some shit (avoid ranch and fatty sauces like the plague) and BOOM, I swear you’ll be full. Rinse and repeat but splitting up your carbs fat and protein through the day, and you’ll be golden. I do have to mention though since I’m sure some smartass will say “hey what about getting enough carbs before working out” yes carbs do help gym improvement so I would maybe save an additional 200kcals out of your daily for just carbs to add to your meal before the gym so you get another 50g of carbs on top of whatever amount of rice or potatos you were eating. It will help you push harder in the gym.
  
  
• Damn I guess there’s more, I would also roast some veggies and add it to the rice and lean meat, it’ll help fill you up a lot. This is a generic breakdown but I hope it helps. This is by far the most I’ve rambled on here.
• 
  
• 
  
• TLDR; Potato is

 

[ezera]

Bro! I’m glad you asked. People say all sorts of random shit like “drink more water” or go on a walk, that’s bullshit. Here’s what I’ve done that isn’t Cope.

First, if you smoke don’t do that shit at night, weed will make the most dedicated person slam some kcals.

Second, caffeine is really good for appetite suppression and a bit more kcal burn, but don’t consume much over 400-500mg a day as it’s ROI isn’t great after that to me at least.

Third, have diet sodas, people say that shit boosts cravings and wah wah wah, but it fucking works and it’s tasted damn good on a cut.

Fourth, get some low kcal snacks like sugar free jello, and low sugar puddings if you have a sweet tooth, and maybe some low sodium air popped popcorn if you’re addicted to savory shit.

Fifth, eat harry large meals regularly. Consistent meal timing helps a lot. For example, don’t wait massive amounts of time between, train your body to enjoy those windows and not snack all the time

Sixth, the HERO of cutting is GAWDAYUM potato’s. Amazing amount for the kcals, and is loaded with potassium and it is very satiating. Look at the stats
Nutrition Comparison (Per 100g)

• 
  
  
  
• 
  
  
  
• 
  
  
  
• 
  
  
  
• 
  
  
  
• • Calories: Potato has 76 calories; rice has 130 calories.
  • Fiber: Potato has 3.8g (with skin); rice has 0.4g.
  • Protein: Potato has 4.3g; rice has 2.7g.
  Now that we know potato’s are amazing let’s talk about the elephant in the room, macros have different calorie values, something high protein or high carb is going to MOG something with the same amount of grams in fat because of sheer kcal density. I’ll explain, protein is 4 kcals per gram, and so are carbs, you know what fucking isn’t? FAT. Fat is 9 kcals per gram. That’s insane. So I recommend keeping fat somewhere in the 50-70g range as you are young and it does help test levels by a small margin (100-150ng/dl) but who gives a shit. It’s better to be mean and then optimize test levels. So don’t skip fat but also don’t go above that since you’ll feel it on your food intake.
  
• 
  
• 
  Now for the last thing I’ll say is stick with Whole Foods as much as possible, they’re boring but help a lot. Instead of binging, start your day with a large amount of food, something like 300g of potatoes and 200g of a lean protein source and a low kcal topping like salsa or some shit (avoid ranch and fatty sauces like the plague) and BOOM, I swear you’ll be full. Rinse and repeat but splitting up your carbs fat and protein through the day, and you’ll be golden. I do have to mention though since I’m sure some smartass will say “hey what about getting enough carbs before working out” yes carbs do help gym improvement so I would maybe save an additional 200kcals out of your daily for just carbs to add to your meal before the gym so you get another 50g of carbs on top of whatever amount of rice or potatos you were eating. It will help you push harder in the gym.
  
  
• Damn I guess there’s more, I would also roast some veggies and add it to the rice and lean meat, it’ll help fill you up a lot. This is a generic breakdown but I hope it helps. This is by far the most I’ve rambled on here.
• 
  
• 
  
• TLDR; Potato is

Holy shit bro thank you. You are actually a savior I love you

 

[Quan_Li]

Holy shit bro thank you. You are actually a savior I love you

Gotchu bro, keep us updated on here. I’ll be cheering for the ascension my guy. Much love

 

[Jelqrr342]

Yo I’m Ezera, I’m here to try and lose weight and look better overall, I just want some advice on how to lose weight faster and build muscle without doing anything to drastic. I am 15, Ethiopian, and fat as hell so I just want some advice on what I should do, thanks yall

Idk. Sorry

 

[Luffy]

I forgot to put this but my hobbies are sketching, MMA, and listening to music

Who’s you favorite mma fighter (if you watch the sport aswell)

 

[kittycorn3]

I’ve been cutting for 3 months now, I was 201 at the beginning of my summer which was may 28th but I’ve been slacking off recently and i need motivation advice with tips on how to gain muscle properly.

nice good job and good luck with your progress

 

[ezera]

Who’s you favorite mma fighter (if you watch the sport aswell.

Chan sung Jung (The Korean Zombie)