There was a time when I counted and tracked every single calorie I put in my body.
I did it for around two years.
Eventually, I found that tracking everything just became more of a crutch.
It almost depleted my willpower.
A better approach to tracking calories is to “build a framework”: A way of dieting that is straightforward, systematic, minimizes variables, and is simple to follow.
You wake up, follow a framework, and get ripped.
You can go on vacation and get leaner.
You can travel to Europe and get leaner.
*You can take your beautiful girlfriend or wife out for dinner, and no one knows you’re some freaking fitness nerd pulling out a calculator and a food scale and weighing broccoli.
Apps like MyFitnessPal are for beginners.
Not saying that in a bad way.
But you should only use this for the first couple of weeks.
Or if you’re testing a new meal and want to track it.
You don’t want to use MyFitnessPal long-term.
If you have to track every single meal and plug it into your app, then you don’t have a framework.
Here’s my framework for most of the year.
- Fast for the first 5 hours each day
- 10,000-15,000 steps
- Drink sparkling water, Octane, and Coffee during this fast
- 700 calories for first meal: 400-500 on an aggressive cut or 800-1000 if I’m super active and walking a ton
- 1000-1500 calories for dinner: Adjust calories depending on how big you are
- 400-600 calories for final meal: I tend to eat chocolate or cookies
I’m convinced your body responds best to a consistent eating pattern.
A framework like this makes it so f*ckn easy.
When I’m at home in Toronto I keep my first meal close to 700 calorie and my final meal is around 500 calories.
The ONLY thing I need to think about is dinner.
At home it is typically steak and potatoes.
*I like to hit around 1,500 calories for dinner.
It doesn’t have to be exact, but my maintenance is 2700-2800 calories per day.
So since the first and last meal (500+700) comes to 1200 calories.
This means I have roughly 1500 calories to eat at dinner.
I also adjust my framework if I’m focused on fat loss.
Here’s my aggressive fat loss framework (simply adjust for your body weight).
- Fast for the first 5 hours each day
- 15,000-20,000 steps per day
- Drink sparkling water, Octane, and Coffee during this fast
- 600 calories for first meal: Kino Collagen + Greek Yogurt + Sliced Banana
- 1200 calories second meal: Steak, potatoes, and broccoli (slightly smaller portions)
- 500 calories last meal: Chocolate or cookies
This puts me at 2300 calories.
I get to eat cookies and I’m still losing a pound of fat every single week.
Why do I need to put it into a calculator?
My fat loss framework is foolproof, by the way.
Follow it exactly as outlined.
The key is if you just weigh yourself every day, you see what’s happening.
- If things are going up, okay, we got to tighten up.
- If things are going down, great, things are good.
- If things are going down too fast, okay, maybe we need to eat a bit more.
The most important thing for rapid fat loss is to get momentum.
I find that it’s a lot easier to get momentum early by not using too much variety.
Once you’re locked in, you feel what it feels like to be in the perfect deficit.
Then you can be more flexible.
Hope that helps!
Talk Soon,
Greg O’Gallagher
P.S.
This is urgent!
You need to get to 12% or less ASAP.
Because body fat is estrogenic…
Excess body fat, especially visceral fat, contains high levels of the enzyme aromatase, which converts testosterone into estrogen.
You need to get lean to get your testosterone up!
Once you get lean – It becomes easier to stay lean.
This is because higher T levels help you melt fat and gain muscle.
This is why I’m able to stay lean year-round.
I cover all of this in my system – High T Fat Loss.
Make sure to watch the video on this page.
Follow the advice to lose your last 10-20+ pounds of stubborn body fat once and for all.
This is all my best information all in one system:
