yokeaton!!
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Have you ever been on a diet and exercise routine, but you quit after like 3 weeks because you were miserable, low blood sugar, had bipolar mood swings, had suicidal thoughts, and/or craved food so badly that someone even mentioning something as revolting as a peanut butter and pickle sandwich with whipped cream made your mouth flood with saliva and your stomach start cramping? If that sounds even remotely like you… this guide might help.
This guide will teach you everything you need to know to leanmax, and I’m gonna explain it to you like you’re 5 and have low-functioning autism, so if it’s a little long winded: sorry in advance.
Disclaimer: while a lot of this stuff is science based, the results and associated stories are entirely anecdotal, so I cannot guarantee that you’ll get the exact same results. If you want to get faster results than what is presented by this method you can always take Ozempic or something similar, there’s a lot of guides on these forums + .org to help you do that. This guide/method is for people in my position that are younger (teenage) and don’t have money/ability to buy and take those drugs + are wary of a lot of the risks that go into that. Also I’m too lazy to search on PubMed for all the specific studies, so just trust muh vro
This method has 3 main components:
Diet - what you’re actually eating
Exercise - pretty self explanatory
Supplementation - what to take so you don’t want to die (incomplete list because I live in a small town that has only the bare basics + I’m broke)
1. Diet
How much you should cut down on your calories depends on how much you naturally burn in a day (ignore exercise because we’re using that to push the envelope later). Most doctors or dieticians use BMR to calculate this, but most people find it more useful to also factor in the amount of extra calories you burn in your day to day movement during work or school to figure out what their dieting calorie goal should be. My metabolism is kinda cucked by bad genetics from my dads side (basically everyone on my dads side has to fight really hard NOT to be pre-diabetic) so even factoring in basic “cardio” at school and work as well as NEAT, my maintenance calorie goal was only 2100kcal/day even though I’m 6’3” and was almost 200lb at the time (around 20%bf). Most people have a much higher metabolism and even unathletic twinks that weigh 120lb soaking wet can get away with eating a lot more than that and maintain their weight. As of when I’m writing this I am not entirely done with the cut yet, I still wanna shed a few more pounds if I can (less fat = more T + better looks objectively) but the results have been insane so far. Right now I’m cutting back 600kcal for around 1500kcal a day goal. If I’m short of that goal and I’m not that hungry I can push the deficit even further by just not eating. Whatever your maintenance is (you may have to experiment a bit to find exactly where it is), start by cutting back around 500-700kcal/day. If you have a higher metabolism, you can get away with cutting back even more. The thing that limits people with how low they can go is how much they can cut back while still being able to complete all their daily tasks at a reasonable level (exercise, work, studies, etc.). Once you get brain fog and getting close to blacking out during you’re workouts you’re cooked, it’s no longer sustainable (for 90% of people).
The actual meat and potatoes of the diet is eating whole foods like… meat and potatoes. Trying to limit fat in the diet is essential. Don’t cut em out entirely because then you’ll leave your body with nothing to make androgens and other hormones, but don’t consistently cook with butter and oil, eat leaner meats like poultry and fish, and limit consumption of dairy, condiments, and most ultra processed foods (they’re so addicting because of the high amount of fat and simple carbs. Each gram of fat contains 9kcal as compared to the 4kcal/g in both carbs and protein, and it also makes food more “chemically” flavorful/appealing, which can increase cravings. Many people will tell you to avoid carbs like the devil. This is a stupid idea. Unless your plan is to go full keto (which has been proven to be cope by MANY threads on this forum + .org), you need carbs for basic function, esp. in your brain and muscles. Since the goal is to burn as much fat as possible in a manner that is sustainable, giving yourself brain fog and zero energy + zero happiness + maxed out cortisol and ghrelin sounds like one of the stupidest ideas on the planet. Yes, cutting carbs is an effective way to cut a LOT of calories, but programs that drive you into a caloric burnout work in SPITE of their method, not because of it. The people who are successful with those strategies are actually like autistic and freakish when it comes to this sort of stuff, so for us mere mortals we can’t really copy their moveset. Instead we’re going to change what KIND of carbs we’re eating. Did you know that baked potatoes are the highest satiety food in the world? Almost all of their calories come from carbs, and while they have a decent amount of fiber, most of the carbs in a potato are able to be processed and absorbed by our body. Potatoes are high satiety because of their starch content. Starches are a group of what’s known as polysaccharides, which are a type of carbohydrate that’s made of many carbohydrates linked together in a chain. The more links in the chain, the harder it is for our gut to process it. Even basic disaccharides (2 carbs linked) like lactose are difficult for some people to metabolize because they lack certain enzymes, which is what causes lactose intolerance. Dietary fibers are polysaccharides like starches, but they have so many links in their chains/their chain structure is hardy enough that we cannot digest/fully digest them. Fibers and starches also absorb a lot of water and expand. They also have the benefit of being slower to digest (they don’t leave your gut immediately; you’re fuller for longer), as well as slowly releasing carbohydrates into your bloodstream instead of spiking your blood sugar levels briefly like monosaccharides (simple single carbs) do. So what we want to do is replace as many of our normally simple carbs with complex ones. Starches are the best way to go imo because you get good energy from them and you feel really full afterwards. Make sure to have some fiber in your diet though if you want to avoid dropping out bricks on the porcelain throne. If you want to feel even more full after eating starches and fibers then you should drink a decent amount of water before and after each meal containing them. This will help them absorb as much water as possible, making them take up more space in the digestive tract. As far as protein goes, hit your desired macros, and make sure you’re getting it from quality sources. I like to get them from chicken and eggs, and I supplement with protein powder as needed (i.e if I’m low on calories left for the day but I still need to get 40 more grams of protein, if you can get the protein from a different source, do so).
Note on eggs: eggs contain a metric butt ton of micro nutrients as well as containing a pretty much perfect amount of fat and cholesterol for the diet. Everyone knows by now that eggs are an S tier food for Looksmaxxing, so don’t skip out on them. (Also, while egg whites are cool and all, if you want to get all the nutrients, fat, and cholesterol you need, eat them whole with the yolks)
Extra notes: certain high fiber and high satiety foods should be saved for the later weeks of the diet. The first several weeks can be done with other less satiating food at a medium difficulty, but if you’re already used to eating the highest satiety foods, there’s nothing you can do to ease the burden of the later weeks, and with no tricks up your sleeve you’re stuck wading through hell. Something else you might want to add in the later weeks is chia seeds. They are super high in fiber and have very few calories. You can drink them with water and watch your hunger disappear for a little bit at like zero cost to your caloric bottom line. Make sure to get just chia seeds though and not a “chia seed mix” because the “mixes” almost always contain flax seed, which will make you estrogenmax (at that point it’s better to just rope). Also, it was heavily implied and I shouldn’t have to explicitly state this if you have more than 3 working neurons, but for those in the back: EAT WHOLE FOODS!!! Even if the macros LOOK good on paper, ultra processed foods are cope and aren’t healthy. You want to be miserable? Eat the stuff that has a million different ingredients and dyes you can’t name. Like honestly it shouldn’t even have to be said.
2. Exercise
Since we’re trying to lose weight rapidly, we have 2 goals with our workouts:
1. Maintain the muscle we currently have.
2. Burn a lot of calories to supplement our diet.
The first goal can be achieved by maximizing hypertrophy (amount of muscle growth triggered) in our workouts. Most people do push pull legs or bro split or something similar. These aren’t very optimal though. If you train 6 days out of the week, you only get to train each muscle group once or twice a week. The benefit of these types of workouts is that you get the vast majority of the gains you could get from a single workout in said workouts. There is one glaring issue though: diminishing returns. If you did 2-3 sets to failure on a single muscle or movement in a single workout, you would get 65-80% of the gains possible from a single workout on that particular muscle or movement. To use 6 day PPL as an example, a normal split might have you doing 4-8 sets to failure per workout, which gets you 80-95% of the possible gains from that single workout. You see the problem there? You’re doing twice the work (and a LOT more than twice the fatigue) to get slightly better gains per workout. 6 day Upper-Lower is better because you stay in that 2-3 set to failure range each workout. This means that you can get 80% of the gains 3 times a week instead of 95% of the gains 2 times a week. Do the math, it’s objectively better. The extra benefit is that since it’s less fatiguing, you won’t want to rope every time you workout on the diet. Better gains + less fatigue = better split.
For our second goal, we want to burn as much fat as possible from exercise while still maintaining a sustainable effort. I prefer to do zone 2 cardio since it burns the most fat, and the amount I do varies from day to day. Whatever I can make myself do without being miserable. I jog a few miles a day 6 days a week.
Notes: people are pretty retarded and try to max out their cardio to lose more weight. It’s effective at adding more to your caloric deficit, but prioritizing it or doing too much of it can kill your will to live in like 2 seconds. One day you’re psyched to run 8 miles to burn more fat, and then the next you can’t get your eyes to focus, your brain is foggy, you want to eat everything in sight, and life sucks. I don’t care that you watched a David Goggins edit at 2am last night, don’t overdo it or rope.
Notes: you can burn up to a pound extra a week from wearing a weighted vest for long periods of time throughout the week. It can drain your blood sugar faster, but if you’re up to it the gains are sitting there on the table.
Notes: drinking water is important for your diet and skin and a lot of other things, but if you’re exercising you need to make sure to drink even more. Keeps you fuller, keeps your energy higher, keeps you less bloated, among other things. Use the Galpin equation to figure out how much you need to drink during and after exercise, and maybe even overshoot it.
3. Supplementation
There’s a lot of supplements that you could take. Their main function here is to make your life easier and keep you healthier. It’s easier to stick to a diet when you supplement micronutrients and keep your body from panicking because it’s malnourished. I’m broke and can’t afford a lot of them, so once I list what I currently take, I’ll list a lot of other ones that are also very effective.
Vitamin C - 500mg
Vitamin D3 - 5000IU
Vitamin K2 - 100mcg
Vitamin E - 400IU
Vitamin B6 - 100m
Magnesium - 500mg
Zinc - 50mg
Creatine - 5g
Others you could also take:
L-arginine
L-theanine
Ashwaganda
Horny goat weed
Copper
Potassium
BCAAs
Etc. (I would list more, but I don’t take them, so it’s kind of hard to make good suggestions)
The list that I take has been a game changer. Way less brain fog, way higher libido, way higher energy, and whether or not you’re cutting or bulking, they’re a MUST. It’s objectively very good for you, but trust me, it’s way better than anything you’ve ever done before for your health.
Notes: there’s a lot of ways to get the dosages of those supplements in a years supply or more for cheap. As long as they are certified to have what they say on the label, cheaper options are just as good as the expensive name brand versions. If you really go deal hunting you can get EVERYTHING listed for less than $100 for a years worth. I would have done that myself but I haven’t gotten around to setting up a bank account, so I was stuck buying from my local pharmacy (which despite my best deal hunting still cost me an arm and a leg). Don’t be like me. Buy it cheap off of amazon.
4. Bonus strats
Potatomaxxing:
Eat 1-2 russet potatoes with every meal. After 2-3 days of this, you won’t want to even look at food. It sucks, it can even be quite painful, but it’s harmless and works well in a pinch if you need to kill your appetite.
Absurdismmaxxing:
It’s been talked about better in other threads, but the TL;DR is seeing everything through an absurdist lens to minimize cortisol (this increases your general health, sleep quality, and lowers the amount of the hunger compound called “ghrelin”). I do this along with gratitude journaling and meditation (if it helped Buddha not eat, it might help me too idk) to help minimize cortisol.
Brainrotmaxxing:
If you keep yourself hyper focused, time flies by without you remembering to eat. Makes dieting easier. Brainrot or other hyper-stimulating and grey matter rotting content can get you hyper focused, but hobbies also can too.
This guide will teach you everything you need to know to leanmax, and I’m gonna explain it to you like you’re 5 and have low-functioning autism, so if it’s a little long winded: sorry in advance.
Disclaimer: while a lot of this stuff is science based, the results and associated stories are entirely anecdotal, so I cannot guarantee that you’ll get the exact same results. If you want to get faster results than what is presented by this method you can always take Ozempic or something similar, there’s a lot of guides on these forums + .org to help you do that. This guide/method is for people in my position that are younger (teenage) and don’t have money/ability to buy and take those drugs + are wary of a lot of the risks that go into that. Also I’m too lazy to search on PubMed for all the specific studies, so just trust muh vro
This method has 3 main components:
Diet - what you’re actually eating
Exercise - pretty self explanatory
Supplementation - what to take so you don’t want to die (incomplete list because I live in a small town that has only the bare basics + I’m broke)
1. Diet
How much you should cut down on your calories depends on how much you naturally burn in a day (ignore exercise because we’re using that to push the envelope later). Most doctors or dieticians use BMR to calculate this, but most people find it more useful to also factor in the amount of extra calories you burn in your day to day movement during work or school to figure out what their dieting calorie goal should be. My metabolism is kinda cucked by bad genetics from my dads side (basically everyone on my dads side has to fight really hard NOT to be pre-diabetic) so even factoring in basic “cardio” at school and work as well as NEAT, my maintenance calorie goal was only 2100kcal/day even though I’m 6’3” and was almost 200lb at the time (around 20%bf). Most people have a much higher metabolism and even unathletic twinks that weigh 120lb soaking wet can get away with eating a lot more than that and maintain their weight. As of when I’m writing this I am not entirely done with the cut yet, I still wanna shed a few more pounds if I can (less fat = more T + better looks objectively) but the results have been insane so far. Right now I’m cutting back 600kcal for around 1500kcal a day goal. If I’m short of that goal and I’m not that hungry I can push the deficit even further by just not eating. Whatever your maintenance is (you may have to experiment a bit to find exactly where it is), start by cutting back around 500-700kcal/day. If you have a higher metabolism, you can get away with cutting back even more. The thing that limits people with how low they can go is how much they can cut back while still being able to complete all their daily tasks at a reasonable level (exercise, work, studies, etc.). Once you get brain fog and getting close to blacking out during you’re workouts you’re cooked, it’s no longer sustainable (for 90% of people).
The actual meat and potatoes of the diet is eating whole foods like… meat and potatoes. Trying to limit fat in the diet is essential. Don’t cut em out entirely because then you’ll leave your body with nothing to make androgens and other hormones, but don’t consistently cook with butter and oil, eat leaner meats like poultry and fish, and limit consumption of dairy, condiments, and most ultra processed foods (they’re so addicting because of the high amount of fat and simple carbs. Each gram of fat contains 9kcal as compared to the 4kcal/g in both carbs and protein, and it also makes food more “chemically” flavorful/appealing, which can increase cravings. Many people will tell you to avoid carbs like the devil. This is a stupid idea. Unless your plan is to go full keto (which has been proven to be cope by MANY threads on this forum + .org), you need carbs for basic function, esp. in your brain and muscles. Since the goal is to burn as much fat as possible in a manner that is sustainable, giving yourself brain fog and zero energy + zero happiness + maxed out cortisol and ghrelin sounds like one of the stupidest ideas on the planet. Yes, cutting carbs is an effective way to cut a LOT of calories, but programs that drive you into a caloric burnout work in SPITE of their method, not because of it. The people who are successful with those strategies are actually like autistic and freakish when it comes to this sort of stuff, so for us mere mortals we can’t really copy their moveset. Instead we’re going to change what KIND of carbs we’re eating. Did you know that baked potatoes are the highest satiety food in the world? Almost all of their calories come from carbs, and while they have a decent amount of fiber, most of the carbs in a potato are able to be processed and absorbed by our body. Potatoes are high satiety because of their starch content. Starches are a group of what’s known as polysaccharides, which are a type of carbohydrate that’s made of many carbohydrates linked together in a chain. The more links in the chain, the harder it is for our gut to process it. Even basic disaccharides (2 carbs linked) like lactose are difficult for some people to metabolize because they lack certain enzymes, which is what causes lactose intolerance. Dietary fibers are polysaccharides like starches, but they have so many links in their chains/their chain structure is hardy enough that we cannot digest/fully digest them. Fibers and starches also absorb a lot of water and expand. They also have the benefit of being slower to digest (they don’t leave your gut immediately; you’re fuller for longer), as well as slowly releasing carbohydrates into your bloodstream instead of spiking your blood sugar levels briefly like monosaccharides (simple single carbs) do. So what we want to do is replace as many of our normally simple carbs with complex ones. Starches are the best way to go imo because you get good energy from them and you feel really full afterwards. Make sure to have some fiber in your diet though if you want to avoid dropping out bricks on the porcelain throne. If you want to feel even more full after eating starches and fibers then you should drink a decent amount of water before and after each meal containing them. This will help them absorb as much water as possible, making them take up more space in the digestive tract. As far as protein goes, hit your desired macros, and make sure you’re getting it from quality sources. I like to get them from chicken and eggs, and I supplement with protein powder as needed (i.e if I’m low on calories left for the day but I still need to get 40 more grams of protein, if you can get the protein from a different source, do so).
Note on eggs: eggs contain a metric butt ton of micro nutrients as well as containing a pretty much perfect amount of fat and cholesterol for the diet. Everyone knows by now that eggs are an S tier food for Looksmaxxing, so don’t skip out on them. (Also, while egg whites are cool and all, if you want to get all the nutrients, fat, and cholesterol you need, eat them whole with the yolks)
Extra notes: certain high fiber and high satiety foods should be saved for the later weeks of the diet. The first several weeks can be done with other less satiating food at a medium difficulty, but if you’re already used to eating the highest satiety foods, there’s nothing you can do to ease the burden of the later weeks, and with no tricks up your sleeve you’re stuck wading through hell. Something else you might want to add in the later weeks is chia seeds. They are super high in fiber and have very few calories. You can drink them with water and watch your hunger disappear for a little bit at like zero cost to your caloric bottom line. Make sure to get just chia seeds though and not a “chia seed mix” because the “mixes” almost always contain flax seed, which will make you estrogenmax (at that point it’s better to just rope). Also, it was heavily implied and I shouldn’t have to explicitly state this if you have more than 3 working neurons, but for those in the back: EAT WHOLE FOODS!!! Even if the macros LOOK good on paper, ultra processed foods are cope and aren’t healthy. You want to be miserable? Eat the stuff that has a million different ingredients and dyes you can’t name. Like honestly it shouldn’t even have to be said.
2. Exercise
Since we’re trying to lose weight rapidly, we have 2 goals with our workouts:
1. Maintain the muscle we currently have.
2. Burn a lot of calories to supplement our diet.
The first goal can be achieved by maximizing hypertrophy (amount of muscle growth triggered) in our workouts. Most people do push pull legs or bro split or something similar. These aren’t very optimal though. If you train 6 days out of the week, you only get to train each muscle group once or twice a week. The benefit of these types of workouts is that you get the vast majority of the gains you could get from a single workout in said workouts. There is one glaring issue though: diminishing returns. If you did 2-3 sets to failure on a single muscle or movement in a single workout, you would get 65-80% of the gains possible from a single workout on that particular muscle or movement. To use 6 day PPL as an example, a normal split might have you doing 4-8 sets to failure per workout, which gets you 80-95% of the possible gains from that single workout. You see the problem there? You’re doing twice the work (and a LOT more than twice the fatigue) to get slightly better gains per workout. 6 day Upper-Lower is better because you stay in that 2-3 set to failure range each workout. This means that you can get 80% of the gains 3 times a week instead of 95% of the gains 2 times a week. Do the math, it’s objectively better. The extra benefit is that since it’s less fatiguing, you won’t want to rope every time you workout on the diet. Better gains + less fatigue = better split.
For our second goal, we want to burn as much fat as possible from exercise while still maintaining a sustainable effort. I prefer to do zone 2 cardio since it burns the most fat, and the amount I do varies from day to day. Whatever I can make myself do without being miserable. I jog a few miles a day 6 days a week.
Notes: people are pretty retarded and try to max out their cardio to lose more weight. It’s effective at adding more to your caloric deficit, but prioritizing it or doing too much of it can kill your will to live in like 2 seconds. One day you’re psyched to run 8 miles to burn more fat, and then the next you can’t get your eyes to focus, your brain is foggy, you want to eat everything in sight, and life sucks. I don’t care that you watched a David Goggins edit at 2am last night, don’t overdo it or rope.
Notes: you can burn up to a pound extra a week from wearing a weighted vest for long periods of time throughout the week. It can drain your blood sugar faster, but if you’re up to it the gains are sitting there on the table.
Notes: drinking water is important for your diet and skin and a lot of other things, but if you’re exercising you need to make sure to drink even more. Keeps you fuller, keeps your energy higher, keeps you less bloated, among other things. Use the Galpin equation to figure out how much you need to drink during and after exercise, and maybe even overshoot it.
3. Supplementation
There’s a lot of supplements that you could take. Their main function here is to make your life easier and keep you healthier. It’s easier to stick to a diet when you supplement micronutrients and keep your body from panicking because it’s malnourished. I’m broke and can’t afford a lot of them, so once I list what I currently take, I’ll list a lot of other ones that are also very effective.
Vitamin C - 500mg
Vitamin D3 - 5000IU
Vitamin K2 - 100mcg
Vitamin E - 400IU
Vitamin B6 - 100m
Magnesium - 500mg
Zinc - 50mg
Creatine - 5g
Others you could also take:
L-arginine
L-theanine
Ashwaganda
Horny goat weed
Copper
Potassium
BCAAs
Etc. (I would list more, but I don’t take them, so it’s kind of hard to make good suggestions)
The list that I take has been a game changer. Way less brain fog, way higher libido, way higher energy, and whether or not you’re cutting or bulking, they’re a MUST. It’s objectively very good for you, but trust me, it’s way better than anything you’ve ever done before for your health.
Notes: there’s a lot of ways to get the dosages of those supplements in a years supply or more for cheap. As long as they are certified to have what they say on the label, cheaper options are just as good as the expensive name brand versions. If you really go deal hunting you can get EVERYTHING listed for less than $100 for a years worth. I would have done that myself but I haven’t gotten around to setting up a bank account, so I was stuck buying from my local pharmacy (which despite my best deal hunting still cost me an arm and a leg). Don’t be like me. Buy it cheap off of amazon.
4. Bonus strats
Potatomaxxing:
Eat 1-2 russet potatoes with every meal. After 2-3 days of this, you won’t want to even look at food. It sucks, it can even be quite painful, but it’s harmless and works well in a pinch if you need to kill your appetite.
Absurdismmaxxing:
It’s been talked about better in other threads, but the TL;DR is seeing everything through an absurdist lens to minimize cortisol (this increases your general health, sleep quality, and lowers the amount of the hunger compound called “ghrelin”). I do this along with gratitude journaling and meditation (if it helped Buddha not eat, it might help me too idk) to help minimize cortisol.
Brainrotmaxxing:
If you keep yourself hyper focused, time flies by without you remembering to eat. Makes dieting easier. Brainrot or other hyper-stimulating and grey matter rotting content can get you hyper focused, but hobbies also can too.
