Can't lose fat?
I guarantee it's your crappy diet.
After 17 years training and coaching here is everything you need to know to nail your nutrition permanently:
= Thread =
1. Greek yogurt + whey protein is a fat loss cheat code.
1. Greek Yogurt + Whey Protein is a fat loss cheat code.
High protein. Low calorie. Zero prep.
Use it.
High protein. Low calorie. Zero prep.
Use it.
2. Nutrition is the key to fat loss. Not cardio.
1lb of fat loss per week = a 500 calorie deficit per day.
⚬ To burn 500 cals on a treadmill = 1 hour
⚬ To skip that 500-calorie donut = 5 seconds
Understand nutrition and you'll never worry about fat loss again.
1lb of fat loss per week = a 500 calorie deficit per day.
⚬ To burn 500 cals on a treadmill = 1 hour
⚬ To skip that 500-calorie donut = 5 seconds
Understand nutrition and you'll never worry about fat loss again.
3. Your #1 priority is a caloric deficit.
In a caloric deficit you are GUARANTEED to lose fat.
Know your daily caloric intake. Without that knowledge there will always be guesswork.
Once you know it — hit it consistently.
In a caloric deficit you are GUARANTEED to lose fat.
Know your daily caloric intake. Without that knowledge there will always be guesswork.
Once you know it — hit it consistently.
4. Your #2 priority is protein intake.
Without enough protein you lose fat AND muscle. You end up skinny fat.
Aim for 150-200gms of protein per day.
▫️ Chicken
▫️ Steak
▫️ Eggs
▫️ Tuna
▫️ Greek Yogurt
▫️ Salmon
All excellent options.
Without enough protein you lose fat AND muscle. You end up skinny fat.
Aim for 150-200gms of protein per day.
▫️ Chicken
▫️ Steak
▫️ Eggs
▫️ Tuna
▫️ Greek Yogurt
▫️ Salmon
All excellent options.
5. The biggest hurdle is hitting your caloric and protein goals consistently.
No consistency = no results.
Make your nutrition simple, low friction, tasty and repeatable.
Eat the same meals most days.
Simplicity scales. Always.
No consistency = no results.
Make your nutrition simple, low friction, tasty and repeatable.
Eat the same meals most days.
Simplicity scales. Always.
6. Plan tomorrow's meals tonight.
Takes 90 seconds. Provides a massive ROI.
Removes all guesswork before it happens.
When you wake up the game plan is already set.
Simple. Effective.
Takes 90 seconds. Provides a massive ROI.
Removes all guesswork before it happens.
When you wake up the game plan is already set.
Simple. Effective.
7. Include food you actually love.
If you don't enjoy the system you will never maintain it long term.
Just adjust your caloric intake as required.
Sustainability beats perfection every time.
If you don't enjoy the system you will never maintain it long term.
Just adjust your caloric intake as required.
Sustainability beats perfection every time.
8. Aim for 50gm of protein per meal.
Examples:
⚬ 200g Steak
⚬ 3 cans of Tuna
⚬ 250gm Salmon
⚬ 2 scoops of Whey
⚬ 200g Chicken Breast
⚬ 400gm Greek Yogurt
Hit this four times a day. Done.
Examples:
⚬ 200g Steak
⚬ 3 cans of Tuna
⚬ 250gm Salmon
⚬ 2 scoops of Whey
⚬ 200g Chicken Breast
⚬ 400gm Greek Yogurt
Hit this four times a day. Done.
9. Carbs will not make you fat.
A caloric surplus will.
Include them in your nutrition framework to feel better, perform better, and lift more.
Do not cut them out.
A caloric surplus will.
Include them in your nutrition framework to feel better, perform better, and lift more.
Do not cut them out.
10. 99% of people battle late night snacking.
Two fixes that actually work:
⚬ Remove temptation from your house (if it's there you'll eat it)
⚬ Brush your teeth immediately after dinner
Environmental control beats willpower every time.
Two fixes that actually work:
⚬ Remove temptation from your house (if it's there you'll eat it)
⚬ Brush your teeth immediately after dinner
Environmental control beats willpower every time.
11. If you struggle to hit a caloric deficit — high volume, low calorie foods are your cheat code.
⚬ Beans
⚬ Berries
⚬ Potato
⚬ Broccoli
⚬ Spinach
⚬ Lean Proteins
⚬ Sparkling water
⚬ Plain Popcorn
⚬ Low Fat Greek Yogurt
More food. Fewer calories.
⚬ Beans
⚬ Berries
⚬ Potato
⚬ Broccoli
⚬ Spinach
⚬ Lean Proteins
⚬ Sparkling water
⚬ Plain Popcorn
⚬ Low Fat Greek Yogurt
More food. Fewer calories.
12. Don't skip social events.
If you have an event coming up where you'll likely overindulge — plan ahead.
⚬ Bank a caloric allowance in the days before
⚬ Eat 200-300 calories under your standard intake
Use those banked calories for your event. Stay on track.
If you have an event coming up where you'll likely overindulge — plan ahead.
⚬ Bank a caloric allowance in the days before
⚬ Eat 200-300 calories under your standard intake
Use those banked calories for your event. Stay on track.
13. Make family dinners work for you.
Structure your daily intake so the majority of your carb and fat allowance lands at this meal.
You get to enjoy it fully. You stay in your deficit.
Win-win.
Structure your daily intake so the majority of your carb and fat allowance lands at this meal.
You get to enjoy it fully. You stay in your deficit.
Win-win.
14. Track your food intake for at least two weeks.
Use a digital scale.
Takes 10 seconds per meal. Teaches you more about your nutrition than anything else on the planet.
Without it you're guessing. And you're almost certainly guessing wrong.
Use a digital scale.
Takes 10 seconds per meal. Teaches you more about your nutrition than anything else on the planet.
Without it you're guessing. And you're almost certainly guessing wrong.
15. Do NOT cut out a macronutrient.
All three have a critical role:
▫️ Protein → maintains and builds muscle tissue
▫️ Carbohydrates → energy and performance
▫️ Fat → hormonal regulation
Have the right balance of all three.
All three have a critical role:
▫️ Protein → maintains and builds muscle tissue
▫️ Carbohydrates → energy and performance
▫️ Fat → hormonal regulation
Have the right balance of all three.
16. Intermittent Fasting is simply a tool.
It works for some people because it helps them hit their daily caloric and macro goals consistently.
That's it. No magic. Just a framework.
Use it if it helps. Ignore it if it doesn't.
It works for some people because it helps them hit their daily caloric and macro goals consistently.
That's it. No magic. Just a framework.
Use it if it helps. Ignore it if it doesn't.
17. Do not look for magic fixes.
Hit a daily caloric deficit. Hit your protein and macro goals. Do it consistently.
That's it.
That's the entire system.
Trust me it works.
Hit a daily caloric deficit. Hit your protein and macro goals. Do it consistently.
That's it.
That's the entire system.
Trust me it works.
18. Your macro targets in one tweet:
⚬ Protein → 1gm per lb of bodyweight
⚬ Fat → 60gms per day
⚬ Carbs → make up the remainder to hit your daily caloric goal
Simple starting point. Adjust based on your results.
⚬ Protein → 1gm per lb of bodyweight
⚬ Fat → 60gms per day
⚬ Carbs → make up the remainder to hit your daily caloric goal
Simple starting point. Adjust based on your results.
19. How many calories per macro?
⚬ Protein: 1gm = 4 calories
⚬ Carbohydrates: 1gm = 4 calories
⚬ Fat: 1gm = 9 calories
Foods high in fat have a poor volume-to-calorie ratio.
You get less food per calorie — prioritize protein and carbs.
⚬ Protein: 1gm = 4 calories
⚬ Carbohydrates: 1gm = 4 calories
⚬ Fat: 1gm = 9 calories
Foods high in fat have a poor volume-to-calorie ratio.
You get less food per calorie — prioritize protein and carbs.
Generated by Thread Navigator
Press ⌘ + S to quick-export