It’s much harder to track calories and macros when you mix up your meals too much.
This is fine when you are traveling.
Gotta live.
However, if you’re at home, I highly recommend sticking to a go-to meal plan for getting lean.
Here’s the calorie intake formula for getting as lean as you want: *Goal Weight X 13*
For me, this is 177 X 13 = 2,301 calories.
Here’s how I like to do it.
- First meal 600’ish calories
- Second meal 1,200’ish calories
- Dessert 500 calories
This never fails for me.
If I can string together a couple weeks like this it makes an immediate difference.
It’s pretty darn enjoyable, too.
I’ve been eating Tate’s Chocolate Chip Cookies each night while losing weight… f*cking delicious.
The reason I like these cookies?
Each bag contains two packs of 7 cookies.
This is exactly 490 calories per pack.
If I buy cookies that aren’t packaged like this, I’ll easily eat 10-12 and blow my diet.
I keep my lunch and dinner predictable as well.
- Lunch – 2% Greek Yogurt mixed with Kino Collagen and a chopped banana (about 300-350 calories) and a rice crispy square (about 200-250 calories).
- Dinner – Steak, potatoes and broccoli (around 1,200 calories)
- Dessert – As I mentioned Tate’s Chocolate Chip Cookies (490 calories).
I really look forward to each meal.
You need to try my Collagen + Greek Yogurt lunch.
Especially because of this…
We just got Blueberry Muffin flavor Kino Collagen back in stock.
It’s our most popular flavor.
Mix it with a bowl of 2% Greek yogurt and chopped banana.
So darn good.
One more thing…
A lot of people comment about dealing with hunger or brain fog in the morning during the 5-hour morning fast, which I recommend.
The thing that makes this easy is Octane.
Take this 1-2 hours after waking up.
Not only does it kill hunger, it will help you focus and be insanely productive in the morning.
Octane also contains L-Theanine, which has a special property.
L-Theanine improves mood and focus.
It gets activated by the caffeine in Octane.
It also gets re-activated with caffeine later in the day.
So simply drink a large cup of coffee before your workout in the afternoon, and you’ll be good to go.
A recap…
To get lean aim for 13 calories per pound of Goal Bodyweight each day.
Fast the first 5 hours of the day.
Make it effortless and enjoyable with Octane.
Avoid too much variety of foods when you want to get dialed in.
Eat the same lunch, dinner, and late-night snack each and every day.
Results in predictable, systematic fat loss.
Talk Soon,
Greg O’Gallagher
