so here's how I made becoming lean easy after struggling with it for so long I have a confession for the most of my life I've wanted to build a lean body like that of a Greek statue you know if you watch movies like Troy or fight club poal you look at Brad Pit and you're like [ __ ] he's a specimen of a man or I'm sure you know Jason stum like the guy that looks like a seral killer he's ripped to the core now I've always wanted to build body like them the thing is I was never able to yeah for me at least um I tell myself I have a slow metabolism and my Baseline body composition is relatively chubby I ate a lot of bad food I didn't know how Food Works or how it affected my mind so because of all my ignorance no matter how hard I diet or whatever I tried I never got the result that I wanted it was only about 5 months ago that I dialed down an eating habit and system that got me to look like this I don't know if you can see the veins on my shoulders but um I drop some photos and videos just for you to know that you know I'm just not another guy giving you advices I don't use using chat chtp and [ __ ] like these are things that's worked for me I hope that if you apply them it'll work for you too all right cuz thing is I know how frustrating I can be when you have an ideal version of yourself that you want to become but you you seemingly can't because you know all the things that you don't know it's kind of like ignorance but um yeah I'm going teach you how to become a total stud and life is too short to not build an aesthetic body part one kiss the weight loss now there's an acronym in engineering school it's called kiss which stands for keep it simple stupid with the weight loss you want to keep it as simple as possible because the thing is the more complex your things become the harder it Bec comes to actually stick with it so this is the philosophy that I followed in the past 5 months to lose around 20 to 30 lbs I I haven't been dragging my weight but I know that I've been getting damn lean whether it came to eating or exercise I want to make it as simple as possible cuz once you introduce anything fancy or complex into your routine and system usually it's very hard to stay consistent so following the principle I've done all these things every day in the past 6 months just because they're so simple all right let me stop [ __ ] around part two diet now I eat the same three meals every single day uh each meal has roughly 5 gram of protein I've made a video on the exact diet that I'm on it's going to be Link in the description I keep the carbs low with all my meals and make sure to use butter whenever I can with all the meals that I need to cook on a stove the low carb help you not pack on as much fat the butter will keep your app appetite low and it keeps your testosterone balanced and high thing is with high testosterone it's actually easier to maintain strength and muscle mass and become pretty lean the 50 gr of protein per meal is how much I need to sustain or grow my muscle I recommend if you're leaning down aim to get anywhere between 8 to 1.2 g of protein per body weight the leaner you become the higher amount of protein you should consume if you're fat you can get away with eating less protein uh you could go with the lower portion of the range so like8 gam of protein per body weight and because you're fat you have energy stored in your body already so you don't have to worry too much about strength at the gym or losing muscle part three eating habits simply I don't snack I fast for the majority of the day this simply means I don't eat anything until my big meals and then once I eat the big meal I have like a 2 to 4 Hour window to eat the benefit of this is your body will be in a fat burning state for a prolonged period of time not to mention the mental Clarity you have from not spiking your blood sugar level all the time now I eat all my meals within a 2 to 4 hour time window what this does is once I eat I am generally very full and I am not inclined to binge eat afterwards what I find useful on days that my appetite is high is to drink a heaping full glass of water before eating you won't be consuming any calories but the pressure that comes from the water it'll expand your gut and make eating a lot very difficult this would Trigg your brain into thinking that you've eaten a lot but in reality nothing really changed in terms of calories part four cardio I've made it a habit to get around 10,000 steps a day now the way I make walking fun is I either listen to podcast books or brainstorm some form of ideas by doing these things killing two birds with one stone you know walking cardio is not a chore I actually look forward to it now you got to understand that being lean if you're not blessed with a fast metabolism is a matter of Lifestyle during the time when I tried to get lean I was living mostly a sedentary lifestyle as I would sit at my desk and play games for a majority of the day nowadays I tend to go for two walks bro 1 in the morning for about 20 minutes right after I get up and one it is currently 8:4 9 at night at night before I go to bed so Al together those two walk session add up to around 10,000 steps sometimes more you know depending on how far or how long I walk around the neighborhood you don't really have to track any other form of cardio if you're aiming to hit at least 10,000 steps a day part five gym now I'm going to assume you want to lean down but don't want to get to the point when you're just a twig or just skinny you want to have some muscle mask right this is where you should go to the gym at least 3 to six times a week now my routine is a bit different right now with lifting as my goals have changed but to Simply become lean and have a decent amount of muscle mass like I did get in at least 3 to six sessions of heavy lifting a week as long as you're eating a healthy amount of protein you will build muscle part six bonuses so first five things to focus on are relatively simple and easy to stick to if you are in proper mental health in order to keep up the consistency though I recommend you get your mental health in check as well now I'm not going to tell you about journaling or meditation just because they're useful but they're not more useful than getting enough sleep sleep is by far the best solution to your mental health if you can sleep well everything is a lot easier and life is just better when you sleep well during my time of Leaning down aggressively I pull many all nighters to get content out and I noticed that my appetite with Skyrocket the next day I'd be inclined to binge or eat more than I would normally because my head was foggy so I couldn't make any clear decisions so as good as these things are make sure you do all of them but at the same time make sure that you are resting and recovering properly because the thing is leaning down is just a factor of doing the same old boring stuff over and over and over over time well you're lean it's very simple not easy very simple