Hello all!
I haven't been very active on the forum, but I read daily. And it seems there are a lot of men here looking to drop their body fat % for a smaller fat pad.
Training and nutrition is my area of expertise, and my passion.
Without going nuts and typing huge paragraphs, I'm going to give some general tips that would work for anyone looking to lower their body fat %, get shredded, increase visible/useable penis size etc.
1. Zero carbohydrates for breakfast (protein and fat - chicken breast and almonds for e.g.) this forces your body to use the fat (and your fat stores) as energy for the day. It will also increase dopamine levels in the brain and put you in a great mood, full of energy right away in the morning!
2. Eat a ton of greens (spinach, kale, broccoli etc).
3. Don't restrict calories too much. This will, in the long run lead to an overall increase in body fat as too few calories causes the body to breakdown protein from our muscles as an energy source, less muscle = lower metabolism = harder to lose fat + plus a huge spike in the catabolic hormone cortisol, which prevents all regeneration and repair in the body. No fat loss and no PE gains!?!?
4. Eat protein at every meal. Maintaining muscle mass is essential to keeping your metabolism. Build muscle if you can!
5. Take your 30 minutes of running time and turn it into a 15 minute sprint interval session. 30 second all out sprint + 2.5 minute rest x 5. (These will be hell, but by far the most rewarding change anyone can make to heir training)
Improving body composition isn't about shortcuts. More often you will see better results by eating the right way, keeping muscle mass or building mass, having good hormone regulation and training effectively.
Place a marathon runner next to Usain Bolt... Who looks better, healthier, stronger?
Train and eat to be better, healthier and stronger.
Sorry for typing such a huge response, I'm am outrageously passionate about quality information regarding health and fitness as 98% of the info out there is not nearly legit.
Feel free to use this info as you wish. I'd be happy to type up more for anyone interested.
- Rob