I'll start with the don'ts:

-Don't order DNP off the darkweb, it's extremely dangerous and the sides are not worth it, not to mention the extreme risk of death. I tried them for two weeks and was miserable, lost 12 lbs (which I gained back) and was sweaty and extremely hot for the whole period.

-Don't expect exercise to make you lose weight. I worked out often, and worked a manual labor job. I had the body of a fat ogre, strong and well insulated. It wasn't a good look for me. Diet is everything

Don't drink your calories! It's fucking easy! Calories in, calories out. Drink diet soda if you've been cucked by big soda. Then switch to unsweetened carbonated water. That's all I drink. Coffee? Don't add sugar. If you are going to drink your calories, make them count. Don't drink coke, but when you make a fine cup of coffee, splurge on the rich heavy cream. Don't drink cheap beer, drink rich, dark red wine that's a bit pricier than you're used to. This is a lifestyle change, not a contest of will. DRINK MORE WATER.

Okay now on to the do's

Do: Read the fucking Sticky. Seriously, if you haven't absorbed everything in this guide yet, do it. It's mandatory, no if ands or buts. http://liamrosen.com/fitness.html

Do: Implement fasting into your lifestyle. It could be not eating on thursdays, it could be doing an intermittent fasting schedule. (16/8 is not enough, I recommend 20/4). We are not designed to eat food every day, 3 times a day. We used to have to hunt for our food, our bodies are naturally used to feast and famine. I would fast Wednesday and Thursday, Friday night I'd feast and drink plenty of wine. You don't need to go full paleo, but be mindful that your body evolved not to eat hyper processed foods but meat, vegetables, fruits, and whole grains (no I'm not debating this, good fucking bread is the life blood of civilization, learn to bake bread).

Do: Be positive and remember relapse is part of the process. I quit smoking. After I quit smoking, I smoked 3 more cigerettes over the course of 6 months. Each time I said "It's okay, I'm allowing myself to relapse, to feel this shame and to feel the taste of the smoke, why do I even like this? Does it help with my stress? Does it really help, or is that an illusion?" Have these conversations with yourself, be introspective. Understand that there will be setbacks, every artist much erase a mistake at some point, Rome wasn't built in a day. Even Alexander the Great had losses. Failure is always a chance to learn, to grow to get better.

Do: Clean Keto worked for me. Lots of vegetables, large, massive salads with feta cheese, kale, olive oil and red wine vignette with sardines and assorted green goodness fueled me. If you're used to eating fast food like I was, you can start by swapping the bun for lettuce at mcdonalds or whatever, it's not as good, but it's better than breaking ketosis in the short term. Breaking Ketosis sucks, but it's not the end of the world. Eat the apple, enjoy it like a starving ape in the jungle drought, let the juices wash over your gullet but don't forget, you're gonna need 2-3 days to get back into ketosis.

Do: Delete instagram. It's a waste and it's ruining your body image. Instead, look to old time strong men, functional strength occupations, ancient greek statues, etc. Not photoshopped dry fasted bodybuilder nonsense. Body dysmorphia is absolutely real and affects men just as much as women, being healthy on the outside means thinking healthy on the inside.

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