Tired of Being Fat? Here’s Where You Start.

Hey —

I’m not going to sugarcoat this.
If you’re overweight, sluggish, avoiding mirrors, and sick of pretending you don’t care — good. That’s your wake-up call.

You're here because you want to lose fat.
But before we go anywhere, let me hit you with something most people never hear:

No guesswork. No “I think I eat healthy.”
You don’t know — and that’s why you’re stuck.

Let’s fix that.

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Step 1: Track Your Food for 7 Days

Don’t change a damn thing.
Just log everything you eat. Every bite, every sip. Use an app like MyFitnessPal or Chronometer. Not to impress me — to learn about yourself.

Most people are eating 500–1000 calories more than they realize.

Let’s say after 7 days, your average daily intake is 2700 calories.

That’s your maintenance — the level where your weight stays the same.

Step 2: Create a Calorie Deficit

You want to lose fat? Eat less than maintenance.

Start with a 500-calorie deficit.
That puts you at 2200 calories/day.

That’s about 1lb of fat loss per week.
Slow and steady. It’s not flashy, but it works. Every. Time.

Step 3: Set a Protein Goal

You can’t just lose fat — you need to keep muscle while doing it.

Your body burns both fat AND muscle when losing weight... unless you feed it enough protein.

Rule:
1 gram of protein per pound of your goal body weight.

So if you want to be 170 lbs? Eat 170g of protein a day.
Split it across meals. Done.

Step 4: Walk. Yes, Walk.

You don’t need to kill yourself on a treadmill.
Start walking 8k–10k steps a day. That alone can burn 300–500 calories. And it keeps your hunger low and your head clear.

Walking is the most underrated fat-loss tool.
And guess what? You’re not “too busy.” You just don’t prioritize it.

Step 5: Lift Weights 3–4x a Week

No, lifting doesn’t “make you bulky.”
It makes you look leaner. More defined. Strong.

It also tells your body to burn fat, not muscle.

Keep it simple: push, pull, legs. Compound lifts. or start with your 12 weeks aesthetic body blueprint

Train hard. No 3-hour workouts — just intensity and consistency.

Step 6: Sleep and Water

If you’re not sleeping at least 7 hours a night, your hormones are wrecked. Hunger goes up. Cravings go up. Willpower? Gone.

Fix your sleep. You’re not 17 anymore.

And drink more water. Most of your hunger? It’s thirst.

Final Words:

No magic. No “secret.”

Track your intake. Create a small deficit. Hit your protein. Walk. Lift. Sleep. Repeat.

Do this for 90 days —
And you’ll look in the mirror and not even recognize the guy staring back.

You’ll finally feel proud. And no one can take that from you.

Now stop waiting.
Start today.

– BJ
How To Grow Muscles

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