🚨 BREAKING: F*ck being soft for another month. Here are the 6...
Sia@Sia_TechAi
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Oct 12, 2026
~2 min read
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🚨 BREAKING: F*ck being soft for another month.
Here are the 6 changes that get you lean in 30 days, in order.
1. Water only. Starting today.👇
Here are the 6 changes that get you lean in 30 days, in order.
1. Water only. Starting today.👇
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1. Water only. Nothing else.
Soda, juice, sweet coffee, alcohol.
That's 600 to 1,000 calories a day you drink and never chew once.
This alone is half the result, and you don't change a single plate of food to get it.
Soda, juice, sweet coffee, alcohol.
That's 600 to 1,000 calories a day you drink and never chew once.
This alone is half the result, and you don't change a single plate of food to get it.
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2. Eat 40g of protein before 9am.
3 eggs and a cup of egg whites. Or 2 cups Greek yogurt with a scoop of whey.
Skipping breakfast is why you're raiding the pantry by 4pm.
Lock in the morning and the rest of the day stops owning you.
3 eggs and a cup of egg whites. Or 2 cups Greek yogurt with a scoop of whey.
Skipping breakfast is why you're raiding the pantry by 4pm.
Lock in the morning and the rest of the day stops owning you.
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3. Set your calories and stop guessing.
Goal bodyweight x 11 to 12.
Want to be 180? Eat 1,980 to 2,160. Not 1,200.
You starve four days, then crush 3,000 the other three. That's exactly why the scale hasn't moved in six months.
Goal bodyweight x 11 to 12.
Want to be 180? Eat 1,980 to 2,160. Not 1,200.
You starve four days, then crush 3,000 the other three. That's exactly why the scale hasn't moved in six months.
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4. Eat the same 3 meals for 30 days.
One breakfast, one lunch, one dinner, repeated.
Every lean person you know does some version of this.
Fewer choices means fewer chances to talk yourself into takeout because you had a long day.
One breakfast, one lunch, one dinner, repeated.
Every lean person you know does some version of this.
Fewer choices means fewer chances to talk yourself into takeout because you had a long day.
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5. Walk 10,000 steps a day.
Plus 10 minutes after every meal.
Not running. Running lights up your hunger and you eat back every burned calorie by dinner.
Walking leans you out without waking your appetite.
Plus 10 minutes after every meal.
Not running. Running lights up your hunger and you eat back every burned calorie by dinner.
Walking leans you out without waking your appetite.
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6. Lift 3 days a week, 45 minutes.
Basics only, 4 sets of 12 each:
Bench Press
Lat Pulldown
Barbell Back Squat
Overhead Dumbbell Press
Dumbbell Bicep Curl
Cable Rope Crunch
You don't need fancy moves. You need to show up and push hard.
Basics only, 4 sets of 12 each:
Bench Press
Lat Pulldown
Barbell Back Squat
Overhead Dumbbell Press
Dumbbell Bicep Curl
Cable Rope Crunch
You don't need fancy moves. You need to show up and push hard.
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What the 30 days actually look like.
Days 1 to 5: you drop 4 to 7lbs, mostly water.
Days 6 to 10: energy dips, add electrolytes and salt.
Days 11 to 20: 1 to 2lbs a week, and your face leans out first.
Days 21 to 30: you're 8 to 12lbs lighter and your pants are loose.
Days 1 to 5: you drop 4 to 7lbs, mostly water.
Days 6 to 10: energy dips, add electrolytes and salt.
Days 11 to 20: 1 to 2lbs a week, and your face leans out first.
Days 21 to 30: you're 8 to 12lbs lighter and your pants are loose.