Basic Nutrition / Diet Guide

First of all, I'm not a medical professional or personal trainer. I'm just a guy who lost over 60 pounds and got jacked up in recent years. I did quite a lot of research in the process of losing weight and becoming a Greek God. I thought sharing that little knowledge here may benefit some of you. 

Calorie Deficit

Healthy doesn't mean that it will make you lose weight. You can eat a Big Mac every day while in a calorie deficit and lose weight, or you can eat healthy foods like nuts, fish, vegetables, fruits every day while surpassing your daily caloric needs and getting fat. You have to calculate your daily caloric needs and eat without exceeding that. If you eat the exact amount of your caloric needs, you will maintain your weight, if you exceed it you will gain fat, but if you exceed that amount with protein and workout during that time you will build muscle, and if you eat less than your caloric needs you will lose weight. It's simple as that. There are no secrets or short paths. 

Sweeteners

Sweeteners are not equal. Some of them are healthier than sugar while having no calories. If you can cook and wanted to make a dessert in your home, you can use stevia or monk fruit sweetener instead of sugar and cut the calories by more than 30%.

Fats

Fats are not equal either. Duck fat, butter, olive oil, avocado oil, and coconut oil are the healthiest fats. As long as you don't surpass your caloric needs, these fats will benefit your body. Don't use any seed oils. They will shorten your lifespan, make you hungry and sick, and increase the chances of you getting cancer. Seed oils weren't for human use, but many companies use them to reduce their costs and make you hungry to eat more. So many people talk about the conspiracy of ''big pharma'', but no one talks about the sugar/seed oil lobbyists. Sugar and seed oils are killing you, literally.

Fasting

Water fasting works. It's one of the best things you can do for your body. It reduces inflammation, detoxes your body, and makes you burn fat. It's simply not eating and drinking anything except water for more than 24 hours. You can try this for 24 hours at first and then try for 48 hours. 

Intermittent fasting is the best type of diet you can do. It's not eating anything for 8-14 hours every day. During that time, your body uses the food reserves in your body for energy, and then it starts to burn fat. Also, because you don't have much time to snack after meals, you eat less and this causes you to have more caloric deficit. You can start eating at 9 AM and stop eating at 6 PM. No snacking or drinking anything except water/coffee outside of that time. It's pretty easy to do.

Carnivore Diet

Carnivore diet. I don't have any experience with this because I don't have money to afford to eat meat every day but I heard that it helps people a lot. It reduces inflammation, detoxes your body, and makes you lose fat fast because excess protein makes you full. If you have money to afford this diet, I would certainly recommend you to try it.

Reading Labels

One of the most important things about nutrition is reading labels of the things you buy. You may buy something thinking that it's healthy, but it may contain harmful additives, sugar, and seed oils inside it. Always read the labels and check the calories twice. Companies always try to trick you by making you think that their product has fewer calories. You may buy a bar of chocolate after seeing that it's 200 calories, but most of the time companies try to hide 'serving size 1/2' to make you believe that the chocolate bar is 200 calories while it's 400 calories.

Your Brain Will Function Better

Nutrition isn't only about your body either. Eating healthy and losing weight helps your brain function better. Believe me, if you quit sugar and seed oils for a month, you would never eat them again. After your body detoxes itself, you stop craving these foods. You start to feel better mentally, physically, and in every way. And if you start working out and building muscle during this time, you literally feel like a god.
 


There are so many ''fitness influencers'' that say unrealistic things to gain subscribers. It's pretty hard to distinguish them from the real ones. So I will share the channel that helped me the most.


Greg Doucette; This guy is the best on Youtube. He doesn't sugarcoat anything or give you unrealistic expectations. From nutrition to funny videos, he has everything on his channel. I started watching him for learning things but became his fan. I heard that he has one of the best personal coaching services in the fitness industry, but I haven't tried it (too expensive). If you like cooking, I would recommend you to buy his cooking book too. This is the only channel you need to learn about nutrition to lose weight. 


https://www.youtube.com/watch?v=451dLSql7sQ&list=…
https://www.gregdoucette.com/

I hope my post would help some people to lose weight and change their lifestyles. If you have any questions, I will try to answer them.

 

Just start lifting, and eating healthier and your body will start to naturally adjust. I think a good rule of thumb is when in doubt Bulk.  I know it might sound weird, but 1. you should learn to enjoy lifiting first.  This will help make it more of a lifelong commitment, 2. It is always easier to gain weight than loose it, so you will see results faster.  

 

Simultaneous bulk and fat loss is referred to as "body recomposition" within the space. It is possible by eating at a slight deficit, just below your maintenance level. 5'10'', 160, I suspect your daily burn is in the 2.8k ball park, potentially up to 3k if your activity levels are good. Personally hit the gym 6-7x a week and my maintenance hovers 3.1-3.2k (I'm 5'11''3/4, turning 28 soon, 185lb atm). Start off with around 160g of protein, have fats hover between 60g and 80g. Assuming small deficit, say around 2.6, the 160g P and 60-80g F is 1180 to 1360 calories, leaving 1240 to 1420 for carbs which is 310g to 355g C. 

So your macro baseline: 160g P, 310-355g C, 60-80g F. How you distribute that over a day is up to you. Eating more is better, so more whole foods is better because it keeps your metabolism ramped.

I will say body recomp isn't for everybody because you need the motivation to actually see it through over an extended period. You might find it smarter to cut more aggressively for around a month at 2.1-2.2k calories doing 4x gym, 1x cardio. I was running a mini-cut at 2.4k calories for 3 weeks and it helped my visual (i.e. drier upper body look) most when I was doing 5x gym, 2x cardio instead of just 1x cardio.

 

IF for 16 hours. High fiber (aim for 40-60g a day. You’ll fart a lot at first then get over it). Plant centric diet with occasional meat, preferably fish. I used to fluctuate between 150-160 and am now at 140 no matter what I eat. Didn’t exercise for a few weeks and stayed the same. It’s worked well for me and I’d recommend it. Cardio helps but isn’t the magic bullet. 80% diet, 20% exercise.

Food will be bland at first if you go very veggie heavy but can assure you your tastebuds need time to adapt. Started loving plants after 2-3 weeks. All about consistency.

 

Second this, plant-centric with meat 2-3 times a week is the way to go. Legumes are packed with protein and taste fine in most meals as a sub for meat. A plant heavy diet also forces you to up your seasoning game

 
BigBalls2000

IF for 16 hours. High fiber (aim for 40-60g a day. You'll fart a lot at first then get over it). Plant centric diet with occasional meat, preferably fish. I used to fluctuate between 150-160 and am now at 140 no matter what I eat. Didn't exercise for a few weeks and stayed the same. It's worked well for me and I'd recommend it. Cardio helps but isn't the magic bullet. 80% diet, 20% exercise.

Food will be bland at first if you go very veggie heavy but can assure you your tastebuds need time to adapt. Started loving plants after 2-3 weeks. All about consistency.

“ Cardio helps but isn't the magic bullet. 80% diet, 20% exercise.”


This may be your personal experience, but it isn’t based on science. There are no hard and fast numbers. If you’re burning 4000-6000 calories per day you need a lot of filler calories. The truth is that it sounds like you don’t really workout that hard and mainly base your fitness level on clean diet which is fine, but if you’re only burning 2500-3000 calories per day you can just do 80% diet or whatever. Cheers.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee
 

I'm the same size as you but <8% body fat, here's what worked for me

  1. less focus on powerlifting, more focus on circuit training. for an example of what I'm talking about, look up former mma fighter tim kennedy's workouts
  2. while still lifting heavy things, also incorporating more cardio
    1. the difference maker for me I think was running, got me more shredded than kickboxing or swimming
  3. giving up dairy and sauces not olive oil/vinegar/hot sauce, eating more variety
  4. eating more fat, serious. I've eaten more ribeyes, avocados, olive oil, ghee, eggs (including yolk, fuck an egg white), pork belly, dark meat poultry, fatty fish in the past few years than ever before in my life
  5. drinking WAY less beer. I hardly drink IPAs at all anymore, mostly wine, cocktails, and if it I do drink beer, it's usually something lighter like a stella or pacifico
  6. nothing "enriched" I still eat bread, but in moderation, and I'm religious about reading labels. it's gotta be real food
  7. portion size. a full ribeye may last me 2 full meals and one breakfast whereas before I'd gorge myself

full disclosure - you will lose max strength, and this could take years. I never did a crash diet and don't take any supps (never have, aside from weed) so maybe if you change everything your results will be quicker, I wanted to make slight tweaks and pivots little by little so the habit would stick. it took me probably 3-4y after my bulking days to get to the body fat % I'm talking about

 

Shocked that running has gotten you more shredded in your terms than kick boxing / swimming.

In my experience it's the opposite. Nothing is more aesthetic than post swim when all your muscles are working and you are feeling pretty trim, as it engages lats and arms/shoulders. Same with kickboxing - HIIT training is far more successful at getting a cut look than long endurance type training

As for running - if you are doing sprints or running at a challenging pace then sure. But IMO just throwing 9-10 miles a day on your body will never make you look that good

 

I'm in a similar spot: ~6'1 and weight a bit less than 180 pounds. Some fat around the belly. What I found helpful is eat healthy and do push-ups. Doesn't need to be a lot. Do 15 push-ups everyday, eat vegetables, healthy protein, a little bit carb, and a little bit of fruit. Indulge yourself 2 meals per week --- like you can eat out 1 day for lunch and dinner. Ideally exercise more than those push-ups. Taking walks not enough. I bike to work everyday for 30 minutes and it barely helps. 

Persistency is Key
 
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Most people that do the carnivore diet don't do it as a lifestyle but do it for a certain amount of time to improve their health. Yeah, you're right, it's anecdotal, but I see too many people making positive comments about the carnivore diet (including some of my friends), so I think people should try it at least once for a certain amount of time to see if it helps. Many diets exclude certain foods, like the keto diet, which you can't eat any carbs/fruits during it. Are carbs that bad? No, but it still works for some people. I didn't include it on the list because I haven't tried it or none of my friends. So I think trying the carnivore diet for once will not hurt anyone.

 

The key takeaway with any diet is: if you stick to it long term, it will work. It's not really about the diet, but the consistency. The reason why people see benefits on certain "special" diets is that they are religious about it and slip up less often (as in eating unhealthy stuff). Besides that, they usually also start exercising more, which naturally improves their overall health as well. 

So yeah, people should try it out for sometime. But also use some common sense. A balanced approach is always better than anything extreme. 

 
Most Helpful

I'm no bodybuilder or ex-D1 athlete, but I am someone who works a relatively demanding job and is in really good shape/health for my age. I've tried/fallen for just about every fad diet out there (keto, paleo, high carbs/low fat, etc.) and have realized over time that most of them work just because they restrict certain food choices, which inevitably leads to you eating less on average rather than there being anything magical about them. As such, I opt for a somewhat flexible diet approach. Here's what I recommend to anyone who asks me about fitness:

Diet

1. Download something like MyFitnessPal or use an online calculator to estimate your daily caloric expenditure. It'll take inputs like height, weight, age, activity level to estimate how many calories you burn while sitting on your ass all day. If you're cutting, subtract 500-1000 calories (I recommend high end only if you're extremely overweight), and add 500-1000 calories to this number if you're bulking (I recommend lean bulking and not overeating too much if you're concerned about aesthetics).

Note: if you're cutting, I recommend going one level down on the activity level and adjusting up over time if you're losing weight too quickly (i.e. go with "active" instead of "very active" for starters). 

2. For just about everyone, I recommend getting at least 0.8-1g per pound of bodyweight in protein. If you have health conditions, I can't comment on that, but this is a pretty safe intake for protein for just about everyone. If you're using MFP, adjust the sliders in your macros calculator till it's around your protein goal in grams

3. I recommend getting at least 20-30% of your calories from fat. You can totally do more, but less than that is not ideal for your hormone profile for most people. Some people, like myself, feel more satiated on fat than carbs, so I tend to go even higher on fat if I'm trying to cut and adjust carbs slightly downward, but everyone is different.

4. Fill in whatever's left with carbs. I tend to have better energy for strength training with more carbs/low fat, but I know lots of people claim they feel better on low-medium carb diets. Regardless, carbs will always be what's left over after you hit your protein/fat goals, and fat/carb distributions can be quite flexible in general. I don't even have hard set numbers and frankly alternate between high/low carb days frequently, but just make sure that I'm not going over my target intake.

5. Use common sense and try to eat nutrient dense foods at least 80% of the time. Macros, as calculated above, are important, but micros are super important for overall health/wellness and something often overlooked by bodybuilding, IIFYMs types. Unless you're competing, you don't have to be the guy that turns down pizza on Friday with friends because "muh macros", but try to at least eat healthy foods prior to that evening. Sweet potatoes, spinach, kale, broccoli, etc. are great ways to get you close to hitting micros after just 1-2 servings because they're so nutrient-dense. 

Fitness

Pretty simple, just lift weights and do some cardio if you're trying to look good naked, like I assume most of us are. If you're training for a sport, then obviously you need to get more specific. For the rest of us evening gym warriors, my philosophy is weight train 4-5x a week, hitting each bodypart 2x a week or more (Upper/Lower or Push/Pull/Legs are my go-to recommendations for strength workouts) and try to do cardio 1-2x a week, or at least get your steps in each day. Beyond that, just aim for getting stronger every month at least (you will plateau eventually, of course) and don't push too hard for strength to where you injure yourself. Consistency > Intensity is the mantra here.

That's pretty much it. The tricky part with fitness is that it's easy in theory, but being disciplined enough to do that day after day, week after week, etc. is what makes it challenging. It's cliche, but you really do need to make fitness a bit of a lifestyle if you want that beach body unless you're one of those lucky people you know who drinks like a fish, parties all weekend, but still manages somehow to be ripped.

 
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I literally do not understand how in a single post you both call Greg Doucette the best fitness YouTuber, and also claim that (in order of very to less very dubious):

- Water fasting is a thing

- The carnivore diet helps people a lot

- Seed oils are bad for you

- Intermittent fasting causes you to have a greater caloric deficit,

Honorable mention for "duck fat, butter, olive oil, avocado oil, and coconut oil" being the healthiest fats; I assume you mean that they're the healthiest oils that you can use for cooking, since there are obviously great fats out there like fish fat and the avocado fat you included in your list, but even then you're excluding peanut oil, walnut oil, grapeseed oil (oh wait you hate seed oils).

I'm with you on sugar being poison, though.

 

Because I watch and like him doesn't mean that I will hold the same views on everything.

I did water fasting so many times and benefited greatly from it. It gives you mental clarity as it detoxes your body and burns fat. It isn't something new or dangerous. Many religious people have been doing different kinds of fastings for centuries. If you search 'water fasting experiences' on Google, you can read the experiences of people who have tried water fasting.

Intermittent fasting isn't something dangerous either. I would say it's more of a lifestyle than a diet. Even though I'm not fat anymore, I never eat after 6 PM to stay lean and burn fat while sleeping. It causes you to have a greater caloric deficit because you have a shorter period to eat and snack.

Intermittent Fasting Studies

https://www.hopkinsmedicine.org/health/wellness-and-prevention/intermit…

https://www.nia.nih.gov/news/research-intermittent-fasting-shows-health…

https://scitechdaily.com/research-shows-intermittent-fasting-works-for-…
 

As I said, I haven't personally tried the carnivore diet, but some of my friends did, and they felt so much better. Also, there are so many blogs of people who follow a carnivore diet, and they're also happy with it. I never heard of or saw someone that didn't benefit from the carnivore diet. I think it's worth trying.
 

Not many people use or even know about walnut and grapeseed oil, they're not common oils that people use, so I didn't include them on the list. I mean - I feel like you're trying to nitpick things from my post. Peanut oil isn't healthy as other oils/fats I listed there.

I would recommend you to watch this video about vegetable/seed oils:

 

Yes, I did call out the parts of your post that I found the most questionable. But I wouldn't say it's "nitpicking", the items I called out were more than half of the post.

I agree that eating healthy food won't necessarily make you lose weight, that reading nutrition labels is important if you want to optimize your health journey, and that brain function is just as important, if not more, than bodily function.

But I strongly disagree with all of the fads and bro science you point towards as the keys towards maintaining optimal health. As Greg has noted, it's an 80/20 sort of thing. The most important things are to keep a somewhat healthy diet and maintain a somewhat healthy lifestyle, and the rest sort of falls into place.

 

Lots of good info on here. Just try to eat as many fruits and vegetables as possible. If you’re going to make eggs, throw some steamed broccoli in there. An easy meal is steamed broccoli and a few eggs over easy on top. Hot sauce and done. Blueberries are great. Berries are great in general. Avocados are amazing. I’ve heard beets are great, but I mainly use the powder. Pomegranates are amazing. 

Dark leafy greens are where it’s at. The darker green the vegetable, the more nutrient dense it is. If you don’t like spinach in your eggs or in general, just throw it in a smoothie. Kale is great for smoothies as well. Sometimes I just have Vega all in one shakes with water. It’s good smoothie mix as well. 

I think occasionally it is good to have some goat milk Kefir for gut health. They have it at Whole Foods. If you get the plain flavor, it tastes good if you pour some maple syrup in it. 

Intermittent fasting is very healthy. It’s important you hit a minimum of 16hrs for it to work. People who say they fast 12 or 14 hours per day are kidding themselves. That’s not a real fast. To note, you can drink coffee with creamer under 50 cal and it’s fine for intermittent fasting. If you’re going to be fasting for a long time, drink bone broth to keep muscle mass. I like breaking long fasts with bone broth and veggies. You eat so many veggies you can’t eat anymore. It’s great. Black beans are legit. I’m a big artichoke fan as well.

Hydration is just important as the rest of this stuff. You should always be drinking, drink tea, sparkling water, whatever it takes to stay hydrated. 

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee
 

Also, check your peanut butter ingredients. It should say only ‘peanuts’, or ‘peanuts, salt’. 

If it lists any other type of oils, they extracted the peanut oil and injected the shitty oils in place. Almond butter is also very healthy as well as almond milk. I typically have espresso and dark chocolate almond milk in the morning.

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee
 

Good points above, I'd also add:

Gym:

1. If you're starting out, try to slowly build up your plan in terms of weigh and exercises. Don't be that person who starts with some random workout they found online, you can use that as a base, but get caught up on day 1 of hitting chest four different ways, it wouldn't matter much in the beginning. 

2. Use appropriate form, which means use appropriate weigh. I see guys at my gym using way too much weight, which leads to bad form, which leads to injury and not getting the result you want. Don't be the guy don't shit half squats but "I have 250lbs on the bar" or curls with 50lb dumbbells but you're not getting a full range of muscle. 

2a. Remember, there's basically two categories of people, those who look like they go to the gym, and those who don't. So if you are putting in the time to go, you want the results, so don't half-ass it or do things correct.

Food/diet:

1. Pretty basic, but know what you're eating. I think a lot of people get in trouble because they drink a lot more calories than they think. Or they understand calories or "healthy food". For example, people think chipotle is healthy, its good not great, but a bowl can run ~1,200 calories. Its similar if  you at 200 oranges, you still gain weight. 

 

ironman32 Excellent advice overall, +1 SB. You touch on so many important elements of working out, especially lifting / strength training. 

I would like to piggyback off your post and mention a few things (some of which are redundant but I want to stress things you've already said): 

1. When you start out, you can just work out at home doing push ups, sit ups, and dips (and hit a treadmill or bike if you have one). Maybe even bake in some free weights if you want. The point is to consistently get into a routine and to start to make progress. At the beginning you dont need a gym, AT ALL. You can build youself up with just body weight exercises for at least the first two months. Plus, when I started, I was weak as fuck. I preffered to work out in the comfort of my bedroom than in my college weight room where everyone seemed capable of hitting at least 225 on the bench. I noticed progress and then felt more confident by the time I started to hit the gym with the big dogs. At the beginning, IT SUCKS. You get sore, feel like you hardly make progress, and it is easy to stop or get discouraged. This is the most important part, stay strong! Nothing is harder than starting something you aren't great at. 

2. FORM, FORM, FORM. I've been lifting seriously for at least six years and it is so hard to bite my tongue walking around a gym. Most guys are trying to hit 2/3 plates on the bench press with 1/8th of a full range of motion. Ironman gave the perfect examples so I know he sees the same shit, bros trying to PR squats and bench but not going for even half the full range of motion. Learn the proper range of motion and then work your way up in terms of weight. Yes, when I PR my form gets a bit shit, but I properly warm up with lower weights and it is only when I get to the max weight. Also, when I notice my form getting shit, I will tell myself if I dont get my form better on my next set I will demote myself and lower the weight. I am not trying to sound superior here, I lifted with bad form a lot when I first started out. However, when you start throwing up 200+ lbs for reps on each of your lifts you need your form to be good. Again, not trying to sound pretentious here, but just asking you to learn from my (and others') mistakes. The saying leave your ego at the door is critical. Who cares if the guy next to you is curling 50s and you're curling 20s? If your form and eating habits are better than him, you'll walk out of the gym looking better and have an easier time growing your muscles because your form is better. 

Lastly, food and diet is EVERYTHING. I went from ~140 - 190 lbs in about five years and the biggest change I made every time I gained significant weight (lean mass not fat) was through eating right. I eat the same thing for almost every meal during the week, and my meat is all turkey or chicken. My carbs are all rice and beans. My fats are a mixture of peanut butter, olive oil, nuts, and other healthy options. Consistency is key. Yes, eating the same stuff all the time is boring and repetitive. You know what else is boring and repetitive? Being skinny af or overweight and going to the gym repeatedly and coming out the same. I was the super skinny kid my entire life and made a point to change that. My first year of lifting I tried to cheat and not eat much carbs or fat and just down all the protein in the world. This unbalanced diet fueled by protein shakes kept me looking the EXACT same. Once I forced myself to eat more and actually get my protein from meat instead of shakes and focused on eating the proper amount of carbs and fats did I start to increase my weight. Gaining weight when you have been a twig all your life is particularly hard. Usually it means you have a small stomach, lean build, and a fast metabolism. Regardless, with the right diet and workout routine you can overcome all of this. 

 

There is some great information in this thread. I won't repeat anything, but I will give some of my own anecdotal 'bro science'. 

- Food scale: Before getting one of these, I thought I could eyeball portions pretty well. After? Turns out I was way off most of the time and eating far too much. I don't know if it's probable or sustainable in the finance field to weigh every meal, but when at home I would do this for every meal for about 5 weeks. This put my portions, calories, and macros into perspective. Now--and I'm by no means perfect--I have a better portion-size-barometer when cooking and--to some degree--eating out. I can't isolate this as the only contributor to my weight loss, but definitely a big help and it cost me like $10.

What's the cliche saying? Abs are made in the kitchen, I think? IMHO, calories followed by macros are the most important thing to weight management. Foundational, if you will. 

 

A few side points fwiw:
1) avoid surgar-y drinks 
2) if you can't see the individual ingredients in your food, it's probably not that healthy (processed foods)
3) lift 3x / week and do cardio/stretch/yoga w/e the other days 
4) learn your BMR and bulk/cut from their in 200 calorie increments 

 

As someone who had done a lot of nutrition research before starting my fitness journey, one thing that I think EVERYONE should be aware of is protein absorption capabilities. Countless coaches and nutritionists will recommend a high-protein diet to feel fuller and lose weight (since 1 gram of protein has 4 calories vs. the 9 from 1 gram of fats), but a key thing to remember is that the scientific literature shows a maximum protein absorption threshold per meal. This maximum is considered to be between 20-25 grams per meal, with a meal being a 1.5-2 hour sitting. If you are eating to bulk or put on muscle, making 40-50g protein shakes is a huge waste of resources. You need to be eating multiple meals and maxing out at 25g per meal to keep it optimal. I also want to dispel the myth of protein intake for muscle gain or maintenance. I think everyone knows the old adage "1g per lb of body weight or 2.2g per kg" which is insanely high. Multiple studies have shown that hypertrophy and peak muscle growth is achieved at 1.5g per kg of bodyweight, with some taking that to mean lean bodyweight (you do not want to be supplementing fat weight). Bottom line is, people are getting more than enough protein and most people are taking it in the inefficient ways. Happy to share the papers outlining this if people are interested in a deeper read.

 

Lot of good advice here. Here is some I think you should take into consideration if you're trying to lose weight: lose the drinking. I'm by no means someone who follows this, to be clear, but I do know that if I take a month off the juice, I have a very tangible drop in weight and a much overall healthier diet. Not saying giving up drinking is the key to success, but it certainly helps. 

 

I’m 6’2 and 130 pounds I’m down horrendous , when I was interning I got constantly harassed by prop traders who would order me two lunches, I need help fr. I have a severe caffeine addiction and regularly eat 1-2 meals a day.

 

This is very unhealthy. Why can't you eat food?

"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee
 

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"If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them." - Bruce Lee
 

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  • JPMorgan Chase 10 98.8%
  • Lazard Freres 05 98.3%
  • Morgan Stanley 07 97.7%
  • William Blair 03 97.1%

Professional Growth Opportunities

March 2024 Investment Banking

  • Lazard Freres 01 99.4%
  • Jefferies & Company 02 98.8%
  • Goldman Sachs 17 98.3%
  • Moelis & Company 07 97.7%
  • JPMorgan Chase 05 97.1%

Total Avg Compensation

March 2024 Investment Banking

  • Director/MD (5) $648
  • Vice President (19) $385
  • Associates (86) $261
  • 3rd+ Year Analyst (13) $181
  • Intern/Summer Associate (33) $170
  • 2nd Year Analyst (66) $168
  • 1st Year Analyst (202) $159
  • Intern/Summer Analyst (144) $101
notes
16 IB Interviews Notes

“... there’s no excuse to not take advantage of the resources out there available to you. Best value for your $ are the...”

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From 10 rejections to 1 dream investment banking internship

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