ASCENSION RESOURCES

The Fat Loss Cheat Sheet

The simple rules I used to get lean without ruining my life:

1. Eat like an Adult

Protein first.
Whole foods.
Stop eating like a bored child.

2. Hit 10k+ Steps

Movement is free fat-loss.
Most guys are “plateaued” because they sit all day.

3. 1g Protein per lb

Appetite control + muscle retention.
You could do more but have fun taking a shit
This is your anchor.

4. Train 4-6 Days/Week

Stop relying on just cardio.
Build the engine that burns fat automatically.

5. Keep Calories Consistent

Your body hates chaos.
Pick a daily target and stick to it within 100–150 calories.

6. Stop Drinking Calories

Liquid sugar is fat-loss kryptonite.
Water / zero-cal / black coffee.

7. Use Caffeine Properly

Pre-workout or morning only.
Don’t fry your sleep.
Fat loss dies when sleep dies.

8. Don't Binge on the Weekends

A moderate cheat day is okay but...
One “fuck it” day ruins six disciplined ones.
Real fat-loss comes from boring consistency.

9. Track the Right Metrics

Weight trend
Steps
Calories
Photos
Waist measurementNot your feelings.

10. Give it 30 Days Minimum

Most people quit because they expect magic in 3 days.
Stick to the plan longer than your urges.

If you follow this you will get lean

If you lie to yourself, you won’t.