THREAD MUSIC:
TABLE OF CONTENTS:
1. INTRODUCTION
2. INITIAL PHASE (The Foundation Fix)
3. BODY RECOMP APPROACH
4. THE LONG-TERM STRATEGY (This is where shit gets interesting)
5. THE FOREVER LEAN PROTOCOL
6. NUTRITION STRATEGY
7. TRAINING EVOLUTION
8. LIFESTYLE FACTORS
9. THE MENTAL GAME
10. SUPPLEMENTATION FOR SUSTAINABILITY
11. THE ADJUSTMENT PROTOCOL
12. CONCLUSION
1. INTRODUCTION
2. INITIAL PHASE (The Foundation Fix)
3. BODY RECOMP APPROACH
4. THE LONG-TERM STRATEGY (This is where shit gets interesting)
5. THE FOREVER LEAN PROTOCOL
6. NUTRITION STRATEGY
7. TRAINING EVOLUTION
8. LIFESTYLE FACTORS
9. THE MENTAL GAME
10. SUPPLEMENTATION FOR SUSTAINABILITY
11. THE ADJUSTMENT PROTOCOL
12. CONCLUSION
INTRODUCTION:
Let me break this the fuck down because bulk/cut cycles can be a mental prison, and there's a smarter way to play this game. In this thread, I'll be showing you how to simply to do so.
Let me break this the fuck down because bulk/cut cycles can be a mental prison, and there's a smarter way to play this game. In this thread, I'll be showing you how to simply to do so.
1. INITIAL PHASE (The Foundation Fix):
- First, let's address the skinny fat situation:
You're in metabolic limbo. It's basically when your body doesn't know whether to build or burn.
Solution:
Body recomposition is your best friend right now. MEANING, forget the traditional cut/bulk bullshit for now.
- First, let's address the skinny fat situation:
You're in metabolic limbo. It's basically when your body doesn't know whether to build or burn.
Solution:
Body recomposition is your best friend right now. MEANING, forget the traditional cut/bulk bullshit for now.
2. BODY RECOMP APPROACH
Calories:
- Eat at maintenance or SLIGHT deficit (like 200-300 cals)
- Higher protein (1g per lb of bodyweight minimum)
- Time your carbs around workouts
Training:
- Heavy compound movements (refrain from ego lifting as this will literally fuck up your gains)
- Progressive overload is your religion
- Focus on these money moves:
- Pull-ups/Chin-ups (weighted when ready)
- Incline Bench (better for aesthetic than flat)
- Heavy Rows
- OHP for those boulder shoulders
Calories:
- Eat at maintenance or SLIGHT deficit (like 200-300 cals)
- Higher protein (1g per lb of bodyweight minimum)
- Time your carbs around workouts
Training:
- Heavy compound movements (refrain from ego lifting as this will literally fuck up your gains)
- Progressive overload is your religion
- Focus on these money moves:
- Pull-ups/Chin-ups (weighted when ready)
- Incline Bench (better for aesthetic than flat)
- Heavy Rows
- OHP for those boulder shoulders
3. THE LONG-TERM STRATEGY (This is where shit gets interesting)
Instead of bulk/cut cycles, we're going for the "Perpetual Optimization" approach:
Phase 1: Mini-Cuts (4-6 weeks)
- When you start losing abs definition
- Drop calories by 400-500
- Keep protein high as fuck
- Maintain training intensity
- Goal: Never get over 15% bodyfat
Phase 2: Lean Gains (8-12 weeks)
- Slight surplus (200-300 cals)
- Focus on progressive overload
- Emphasize recovery (otherwise, everything goes to shit)
- Monitor waist measurements weekly
Instead of bulk/cut cycles, we're going for the "Perpetual Optimization" approach:
Phase 1: Mini-Cuts (4-6 weeks)
- When you start losing abs definition
- Drop calories by 400-500
- Keep protein high as fuck
- Maintain training intensity
- Goal: Never get over 15% bodyfat
Phase 2: Lean Gains (8-12 weeks)
- Slight surplus (200-300 cals)
- Focus on progressive overload
- Emphasize recovery (otherwise, everything goes to shit)
- Monitor waist measurements weekly
4. THE FOREVER LEAN PROTOCOL
Maintenance Phases:
- Learn to maintain your physique at 10-12% bodyfat
- This is your new "normal"
- Adjust calories based on activity
- Use mirror and measurements, not just scale.
Maintenance Phases:
- Learn to maintain your physique at 10-12% bodyfat
- This is your new "normal"
- Adjust calories based on activity
- Use mirror and measurements, not just scale.
5. NUTRITION STRATEGY
Carb Cycling:
- Higher carbs on training days
- Lower carbs on rest days
- Protein stays high ALWAYS
Strategic Refeeds:
- Every 10-14 days during cuts
- Helps with leptin levels
- Keeps metabolism firing
(+ Mental sanity bonus)
Carb Cycling:
- Higher carbs on training days
- Lower carbs on rest days
- Protein stays high ALWAYS
Strategic Refeeds:
- Every 10-14 days during cuts
- Helps with leptin levels
- Keeps metabolism firing
(+ Mental sanity bonus)
6. TRAINING EVOLUTION
Year-Round Focus:
- Back width > back thickness
- Shoulder development (all three heads)
- Chest upper portion
- Arms for balance
- Minimal direct oblique work
- Leg training for hormonal benefits but not overdoing it.
Year-Round Focus:
- Back width > back thickness
- Shoulder development (all three heads)
- Chest upper portion
- Arms for balance
- Minimal direct oblique work
- Leg training for hormonal benefits but not overdoing it.
7. LIFESTYLE FACTORS
- Sleep 7-9 hours (non-negotiable)
- Stress management (cortisol fucks with fat storage)
- Daily movement (10k steps minimum)
- Regular recovery protocols:
- Massage
- Stretching
- Active recovery
- Sleep. Sleep. Sleep.
- Sleep 7-9 hours (non-negotiable)
- Stress management (cortisol fucks with fat storage)
- Daily movement (10k steps minimum)
- Regular recovery protocols:
- Massage
- Stretching
- Active recovery
- Sleep. Sleep. Sleep.
8. THE MENTAL GAME
This is where most fuckers fail:
- Stop thinking in terms of bulk/cut & start thinking in terms of optimization
- Focus on performance metrics
- Take progress pics every 2 weeks
- Track key measurements monthly
This is where most fuckers fail:
- Stop thinking in terms of bulk/cut & start thinking in terms of optimization
- Focus on performance metrics
- Take progress pics every 2 weeks
- Track key measurements monthly
9. SUPPLEMENTATION FOR SUSTAINABILITY
Basic Stack:
- Creatine (5g daily, forever)
- Whey isolate (convenient protein)
- Fish oil (reduces inflammation)
- Vitamin D3 (if deficient)
- ZMA for recovery
Basic Stack:
- Creatine (5g daily, forever)
- Whey isolate (convenient protein)
- Fish oil (reduces inflammation)
- Vitamin D3 (if deficient)
- ZMA for recovery
10. THE ADJUSTMENT PROTOCOL
How to know when to tweak shit:
- If weight creeps up > 2-3 lbs in a week = too many calories
- If strength drops significantly = not enough food
- If measurements increase without weight gain = possible fat gain
- If vascularity decreases = time for a mini-cut
Remember: The goal isn't to look good for summer - it's to look good FOREVER. This approach takes more discipline initially, but becomes automatic over time.
How to know when to tweak shit:
- If weight creeps up > 2-3 lbs in a week = too many calories
- If strength drops significantly = not enough food
- If measurements increase without weight gain = possible fat gain
- If vascularity decreases = time for a mini-cut
Remember: The goal isn't to look good for summer - it's to look good FOREVER. This approach takes more discipline initially, but becomes automatic over time.
CONCLUSION
So, this isn't some diet or a program but more of a lifestyle redesign.
The key is sustainability and enjoying the process. If you're suffering, you're doing it wrong
So, this isn't some diet or a program but more of a lifestyle redesign.
The key is sustainability and enjoying the process. If you're suffering, you're doing it wrong
- holy
