All right, if you want to build muscle and burn body fat, but you hate tracking calories, you feel like every time you try to approach fitness, it's just way too complicated, here's the approach that I use that you can use that keeps it devastatingly simple. I do teach men and women how to do this exact thing every single day in my coaching program. If you're interested, either shoot me a DM on Instagram or book a call on the link in my bio, but I'm going to tell you exactly how to do it right now.
It's idiot proof. How do I know? Because I can follow it.
Quick credential check. I used to look like this, lost much weight, got down to this, and now seven years later, I look like this. So I figured out what works for me in fat loss and how to maintain and keep it off, which is the hard part.
I use this exact approach every time I cut now. Here it is. No track fat loss protocol.
Before we begin, there are disclaimers. This whole protocol assumes you were doing the following. Hitting your protein goal every single day, 80 to 90% whole natural foods, and you're hitting 10,000 steps a day with gym two to three times a week minimum. I don't want to hear any excuses about how 10,000 steps a day is too much. I've done it every day for seven years, as have tens of thousands of other people.
Reshift your priorities. Figure it out. It's like an hour of brisk walking a day total. You can find time.
All right, again, this is just what I do. For the morning, no food for the first four to eight hours. I know that's a big variance, but when you get used to intermittent fasting, you're able to push your meal out further in the day. But just getting started with intermittent fasting, the first four hours you're awake is typically a good window to start.
No, intermittent fasting is not magic. It just makes it difficult to overconsume calories and energy, thereby gaining weight. So throughout the morning and early afternoon, depending on how long you fast, you are having no food, you are hydrating, you are caffeinating, and locking the fuck in.
Once you get used to intermittent fasting, you find yourself feeling lighter and sharper and thinking a little bit clearer throughout your workday. Plus, you save time because you don't have to stop to eat or prepare food. What my morning looks like is about a liter of water with a quarter teaspoon of sea salt or pink salt, sparkling water because it's bubbly and carbonated, it can stave off appetite and fill up the stomach, and black coffee or other zero-calorie beverages of your choice. But Michael, what about diet sodas?
I heard they break the fast. Are zero-calorie monsters okay? Yes, it's all fine.
If it's zero calories, I don't give a shit. It's fine. We're talking about calorie game here, alright? Stop worrying about the minute details.
I also delay my caffeine 60 to 90 minutes. You don't have to do this, but the caffeine hits way harder, and I feel way better when I delay my caffeine. There's science behind this, but I won't get into it.
You finally have meal one. Half a plate, 1.5 palm sizes, or 50 to 75 grams of protein. I gave you options depending on how exact you want to be with your tracking.
Half a plate or a palm size and a half portion, typically 50 to 75 grams of protein. Big palm size, up to that first knuckle. That's why I'm doing this weird thing with my hand.
Two thumbs worth, so one of these portions worth, or two tablespoons or 15 to 35 grams of dietary fat. This meal is intentionally low-carb. Why?
That's going to keep your blood sugar level stable, which is going to regulate your hunger. This meal is also very high in protein and dietary fat because protein is the most satiating macronutrient, the most filling, and dietary fat slows digestion. So when you take the most filling macronutrient and pair it with a slow-digesting macronutrient, you're full for hours. That's why I love beef and eggs. Notice points if you want to add a little fiber with a green veggie of some sort.
That'll slow digestion even more and keep you even fuller, take up space in your stomach. I normally throw in a quick post-meal walk, 10 to 15 minutes, tons of health benefits. Snack one, if you're going to have it.
The real secret sauce here is reducing frequency of meals. If you just eat one or two big whole food meals a day, you're probably not going to over consume food. But if you have a snack, this is what you have. Protein centric or you're not fucking hungry, okay?
If you're not craving protein and whole foods, you're not truly hungry. You're just having a craving. Get over it, stay busy, keep moving.
I have or pre-training carbs because when I do this typically, I'm training in the afternoon. So I'll have a little bit of fruit or some Greek yogurt with raw honey just to give me a little oomph in the workout, you know? Then we get into meal two, otherwise known as dinner. Half a plate of protein, 1.5 to 2 palm-sized portions, or 50 to 100 grams of protein.
Again, choose your metric. Depends on how specific or non-specific you want to be. Quarter to a half a plate of carbohydrate source of your choice. Sweet potato, white potato, white rice, brown rice, whatever you like.
And then 2 to 4 thumb-sized or 30 to 60 grams worth of fat. This is our biggest meal, consisting of all of our macronutrients and the carbohydrate of our choosing. I like to push my calories off to later in the day and save a bulk of them for a few hours before bed because I feel more full. This meal for me looks like a big ass steak or a lot of chicken thigh with air fried sweet potatoes and maybe like a brussel sprout or something to that effect. Super high in protein, moderate to high in carb, moderate in fat.
And then for dessert, if I had it, these are the two things I have every time I'm dieting that absolutely destroy cravings. Greek yogurt plus raw honey and a little bit of pineapple. It's like hurt your teeth sweet and it tastes so good.
Or I would literally have a whole ass lint dark chocolate bar with like 8 ounces of whole milk. I like my choccy and my milkies like a little kid. But a whole dark chocolate bar is only 400-500 calories, and it's large, and it's super satisfying.
Whole natural food does not taste bad. You're just picking the wrong shit. At the end of this protocol, adjusting for your portions and your goals, you should have anywhere from 1-200 grams of protein and achieve a calorie deficit, which is required to lose body fat.
But by reducing the meal frequency and not eating all fucking day like some of you do, and focusing on whole natural foods, we create the caloric deficit in most cases. Really long video. Please let me know if you stayed to the end.
I would sincerely appreciate knowing. It isn't easy, but it is simple. Do not overcomplicate it.