Everything I’ve learned from the fitness industry in the past 9 years:
(Bookmark this to Become Unrecognizable)
1. Cut out alcohol completely. It's a nightmare for gut health, cognitive function, sleep, recovery, fat loss, and muscle building.
2. Get sunlight as often as possible. Studies show daily exposure can boost Testosterone by 69% 3. If you have an office job, do "dead hangs" each workout to decompress and alleviate back pain
4. It is physically, mathematically, biologically, and scientifically IMPOSSIBLE to be in a caloric deficit and NOT lose weight. 5. Potatoes, chicken, steak, greek yogurt, fruit, veggies, & seafood should be 85% of what you eat. You'll unf*ck your body composition on this alone
I truly believe I could take ANYONE and get them losing 2-3lbs per week instantly.
- No crash dieting
- No living in the gym
- Without hating their lives
Here's how I'd do it:
1.) Delete alcohol entirely (at first...)
I say "at first" because you CAN be in great shape & still enjoy a few drinks
But alcohol makes it incredibly difficult to make progress by:
- Slowing your metabolism
- Wrecking your sleep
- Boosting your cravings
- Worsening your recovery
- Wrecking your willpower
- Lowering your energy
- Etc..
Getting rid of it completely is a total necessity if you want to make meaningful progress quickly.
2.) Protein-based versions of their favorite foods
I stay in shape 365 days/year because I enjoy every meal that I eat.
Ice cream, pizza, tacos, burgers, chips and more every week.
The key is to find low calorie/high-protein alternatives.
2. Protein Breakfast Bowl
- 8oz's 93/7 ground beef
- 2 eggs
- Salsa
- Hot sauce
- Onions and peppers
587 Calories, 77g Protein
3. Craving Killer's Protein Shake
- 2 scoops of whey
- 1 serving vanilla greek yogurt
- 1 cup whole milk
- 2 Oreo thins
632 Calories, 85g Protein
4. Protein Snack Combo
- 1 "Oikos Pro" greek yogurt
- 1 protein shake (1 scoop whey + water)
- 1 serving fruit
- 4 strips turkey bacon or jerky
- 1 serving "Good Culture" cottage cheese
615 Calories, 82g Protein
5. Fat Loss Omelette + Protein Shake
- 3/4 cup egg whites, 2 slices canadian bacon, 1/4 cup reduced fat cheese
- 1 scoop protein + 8-10oz’s water
380 Calories, 60g Protein
6. Buffalo Chicken Bowl
- 1 cup cooked white rice
- 8oz’s cooked chicken breast
- Hot sauce or sugar free buffalo
- 1 serving plain greek yogurt (as sour cream)
551 Calories, 71g Protein
7. High-Protein Salad
- 8oz's chicken, salmon, steak, or shrimp
- 3 hard-boiled eggs
- 1 serving black beans or chickpeas
- Red wine vinegar as dressing
- Unlimited veggies
551 Calories, 65g Protein
9. Sirloin Rice Bowl
- 8oz's sirloin
- 1 cup white rice (cooked)
- Steamed broccoli, peppers, onions,
- Sugar-free sauce
597 Calories, 58g Protein
10. Chicken Breast Sandwich
- 8oz skinless chicken breast
- 2 slices of low-calorie & carb bread (find ones that are 50cals per slice or less)
- As many veggie toppings as you'd like
- (can use mustard or other 0-10 calorie condiments as well)
476Cal, 70gProtein
11. Fat Loss Tacos
- 8oz 93/7 ground beef
- 2 low-cal tortillas (50cals or fewer each)
- 1/4cup reduced fat cheese
- Hot sauce or salsa if preferred
480Cal, 63gProtein
12. Cheeseburger Salad
- Salad Base
- Pickles
- Unlimited Veggies
- 8oz 93/7 ground beef
- 1/4 cup REDUCED FAT Cheddar Cheese
- 50 Calories-worth of Ketchup
460Cal, 55gProtein
13. Shrimp & Rice Bowl
- 8oz grilled shrimp
- 1 cup (cooked) white rice
- 1 scrambled egg
- As many veggies as you'd like
606Cal, 73gProtein
14. “Jersey Mikes” Turkey & Provolone
- Wheat Wrap option
- No olive oil blend
- Extra meat
- Unlimited veggies
590 Calories, 51g Protein
15. “Subway” (Must choose flatbread)
Pick one of the following:
- Double Rotisserie Chicken
- Double Grilled Chicken
- Double Oven Roasted Turkey
- Double Steak
- Provolone (optional)
- Unlimited veggies (optional)
- Red Wine Vinegar, Yellow Mustard, or Frank’s Buffalo (optional)
620-820Calories, 68-84g Protein
16. Breakfast Burgers w/ Premade Protein Shake
- 8oz 93/7 ground beef or turkey (4oz per patty)
- 2 eggs
- Fairlife or Premier Protein Shake
620Cal, 90gProtein
18. Salmon & Rice w/ Greek Yogurt
- 8oz cooked salmon
- 1 cup (cooked) white rice
- As many veggies as you'd like
- 1 serving greek yogurt
640 Calories, 65g Protein
19. “Panda Express” Plate
- 2x Super Greens
- Pick 2 of: Black Pepper Steak, Grilled Teriyaki Chicken, or Wok-Fried Shrimp
660 Calories, 64g Protein
#2 - DIET ROUTINE
The meals above are great for helping you hit your protein goal while staying under your calories
THEY WILL NOT HELP YOU LOSE FAT ALONE.
You must be in a calorie deficit.
(Calculate your TDEE, subtract 500, and THAT is the max number of calories you can eat each day)