CUT FAT THE RIGHT WAY

For getting LEAN & MEAN and maybe morphing from a Double Crispy piece of fried bacon into an absolute HUBBA HUBBA HUNK it’s always AWESOME to understand how shit inside you works.

One might say it’s IMPERATIVE if you plan on losing fat in sustainable fashion, so let me drop some sweet sweet BRAIN TREATS for ya.

First of all, hold your horses cowboy— stop jumping up and down in ecstasy thinking this shit is EZ PZ— those first 10lbs you shed in 2 weeks are MOSTLY WATER WEIGHT, shedding FAT FAT FAT OFF is a LONG PROCESS.

Fat is burned through a process called LIPOLYSIS.

There are two steps in this process, the first step is FAT MOBILIZATION when your CNS identifies the need for energy that has not been met by your daily caloric ingestion it sends a signal to the adipose tissue AKA FAT FAT FAT, to break the bond between the essential fatty acids and the glycerol within it so the essential fatty acids can travel via the bloodstream and be available to other cells of your body as an energy source, once they’re inside those cells they can be burned as fuel by the mitochondria to produce ATP, this is the second step, FAT OXIDATION, the actual elimination of the fat.

If after the essential fatty acid has been released into the bloodstream there is no energy requirement by other cells of your body, it returns and is stored as adipose tissue again.

This process occurs systemically over the ENTIRE BODY— it’s a METABOLIC FUNCTION, NOT A MUSCULAR QUALITY— and that’s why SPOT REDUCTION of fat is IMPOSSIBLE, the fat used by your cells, oxidated by the cell, is the fat that was released in the bloodstream and is traveling through your entire body, so if you ever see anyone saying they have a special way to burn belly fat, time to nod in silence and BACK AWAY SLOWLY.

To promote LIPOLYSIS aka SHED FAT OFF you need to establish a net CALORIC DEFICIT of about 7700 calories per KG of fat to be burned, meaning if your METABOLISM burns 2500 calories a day, and you eat only 2000 calories, in 16 days you should be burning 1KG of fat.

I know what you think “SO I WILL EAT ONLY A PEANUT A DAY AND SHED 1KG IN 3 DAYS, 30 DAYS I’M SUPER DUPER LEAN YEEEEY“.

The problem is, as your body identifies that you’re not eating enough to maintain your current body composition— it doesn’t ONLY starts to burn fat— it also starts to shut off functions non-primary functions to optimize your chances of SURVIVAL.

Your brain is CRAZY EFFICIENT at this, it happens WAY FASTER than you think.

It’s PRETTY SIMPLE to understand why, think about it, if you’re eating less than you should to keep your organism alive, your brain doesn’t want to die, and it will start to run on LOW POWER-MODE— like your phone, it still works fine if don’t ask much from it while saving energy, but it shuts off several optimizations— your body do the same so your chances of not starving to death are optimized.

So let’s do this properly, shall we?

The first step is determining your BMR aka Basal Metabolic Rate, it’s the calories your body PROBABLY consumes in a day, it’s not exact, everybody is different, and the HEALTHIER you are you consume WAY MORE CALORIES.

So you know all that crap I talk about, running, lifting, eating clean, sleeping well? Yeah, it will make you lean.

Go to Google, and type BMR calculator, it’s pretty straightforward just put your data there, pick the number the app says it’s your BMR, and implement a diet that hits that target— BMR, not TDEE.

See how much weight you lose after 2-3 weeks of eating like that— if by the third week, you’re losing ~1lb/week— that means you’re implementing ~500Kcal deficit/day.

If you’re not losing that, reduce the calories by another 500Kcal, if you’re losing more than 1-2lbs/week, increase your calories accordingly.

Stick to it for 3-4 months and then spend 1-2 months rebuilding your METABOLISM by eating roughly 1000Kcal more than your cutting diet.

If you DON’T DO THIS, you’ll never push below 15%, you need a POWERFUL HEALTHY METABOLISM to become REAL LEAN, no other way around it, no starvation diet will get you there.

And IF someday you hope to push single-digit, you need to SAVE YOUR CARDS— meaning, if you desensitize your body to CAFFEINE and FAT BURNERS now, when you’re close to getting your SIX-PACK there will be NO STRATEGIES LEFT.

So until you reach 14-18% body fat, which is already pretty lean, stick to the aforementioned protocol paired with CARDIO, LIFTING, and GREAT SLEEP, no supplements, no crazy ideas.

And please, take care of yourself.

I know people that ABSOLUTELY BUTTFUCKED their metabolism by implementing absurd caloric déficits, and now they’re FAT, WEAK, and DEPRESSED.

It’s SUPER SAD, I know a dude 5’ 8” 280lbs, eating less than 1000 Calories a day, and COMPLETELY WRECKED, he looks like a meth addict, consumed by eating disorders, PARANOIA, and DEPRESSION, it’s absurdly sad and incredibly hard to help.

Trust me, you don’t want to play with that.

Shoot for slow and steady progress, focus on performance in your training above all else— and use the diet, and the training, as a way to IMPROVE your life experience, not just suck all the fun out of it.

IT’S TIME TO GET LEAN & MEAN— J-J-JACKED & TANNED, BABY!

LET’S FUCKING GOOOO!

BANG IRON!

Big KISS,

THE POTATO MAN