Pros, Cons, and Timelines.

So I have learned many, many times that I can't keep myself going strong against PMO if I have no goal. And what better motivation than the logic of what we get when we finally reach a certain level from abstaining. What I really want to know is what are the benefits of nofap, as in what has actually been proven time and time again as of now? Also what are some cons to all this? Realistically that nothing is perfect so I want to know what I need to prepare for. Lastly I would like to know when should I expect these benefits or consequences? An example being the chaser effect that lasts 1-3 days. It will be interesting to hear from you all, and don't feel you need to answer all three questions. My goal is to simply compile all the useful research that has been done on this website over the years and hopefully give people (including me) some motivation to keep going with this challenge. Thank you all in advance.