FAT LOSS/MUSCLE BUILDING THREAD🧵
I make fun of fat people all day so I'm going to give you the TOP 5 TIPS to not be a fat piece of shit. Yes, I was a D1 athlete and an elite fitness coach before telling women they are useless. I've gotten fat on purpose to lose the weight, and been skinny.

RULE #1 EAT IN A CALORIC DEFICIT TO LOSE WEIGHT
How do you ensure you're in a deficit everyday? You TRACK YOUR CALORIES!
The amount of people I see that don't track their calories (macros if you want to be more specific) is MIND NUMBING.
The reason why this is number 1 is because it's the MOST important thing when it comes to losing weight.
Trying to lose weight without tracking your macros is like driving somewhere you have never been before without a GPS.
If you actually make it to your destination (goal weight) it will have taken a lot of time and gas (effort) for you to get there when you could have simply used a GPS to get to your destination faster and more efficiently

RULE #2 EAT IN A SLIGHT CALORIE DEFICIT
Now that you know you need to be in a deficit it's imperative you put yourself in a SLIGHT deficit of 300-500 calories under maintenance (the amount of calories it takes you to maintain your current weight) per day.
The reason for this is because
#1 The body is a highly adaptive specimen so you want to start to slow to prevent hitting a plateau early.
#2 You want the diet to be SUSTAINABLE!
Decreasing your calories too low (especially in the beginning) is SUICIDE as you will feel lethargic, weak, and not be able to perform in the gym which is actually KEY to maintaining your mass (more on this later).
Also, you will more than likely not stick to the diet which is why 90+ of diets FAIL.
Diet nice and slow. Next step will be how to properly measure progress.

RULE #3 TRACK YOUR PROGRESS
Whatever gets measured gets managed.
You MUST track your progress. Here's how:
Once per week, on the same day and time, I want you to weigh yourself, take front, side, and back photos, and take measurements (especially of your waistline at the belly button). If you want you can even take your body fat percentage.
The only rule is you must ensure you use the SAME INSTRUMENTS every single measuring day to track trends.
Keep in mind nothing is 100% accurate, however, if you track the same every single time you'll be able to track trends which what ACTUALLY MATTERS!
Or you can track this every single day and take the average of the seven days.
I prefer the 1x per week method to keep me accountable but it's up to you.
The reason you do this is so that you have a consistent number to draw from.
You should be aiming to lose .5-1% of total body weight per week. So a 200lbs person should be aiming to lose 1-2lbs max per week.

RULE #4 Get on a regimented resistance training program that prioritizes progressive overload which leads to volume.
VOLUME is the biggest contributor to hypertrophy.
This program can be 3-5x per week, but make sure it's structured and has you increasing VOLUME over time.
Progressive overload can be achieved in a multitude of ways: increasing weight, doing more reps, doing more sets, using better form, restricting rest time, etc.

RULE #5 Eat plenty of protein
Protein is the most important macronutrient to body composition improvement.
There's different perspectives on protein consumption in the academia, but I'm going to keep it simple. Consume 1g per pound of body weight.
A 200lb male should shoot for 200g per day.
Many will say that's too much, but it's better to over consume then under consume.
Full the rest of you caloric allotment with carbs and fat.
1g of protein = 4calories.
200g of protein= 800 calories.

That sums it up and keep in mind I distilled THOUSANDS of pages of research papers for this brief and simplified thread.
This comes researchers Dr. Eric Helms, Dr. Brad Schoenfeld, Dr. Layne Norton, Dr. Mike Isratel and many others.
Feel free to check out their work. It's great stuff.