From: alexhormozi
This article outlines a straightforward, flexible approach to diet and fitness that has allowed the speaker to maintain a six-pack for 20 years, even while eating dessert nightly [00:00:00]. This method is based on personal experience rather than being the most scientifically researched [00:00:26], and many entrepreneurs who have adopted it have seen success [00:00:22]. The core of the approach involves determining caloric and protein needs, then using the remaining calories flexibly, making it easier for maintaining fitness with simple nutrition and flexible eating.
Step 1: Determine Your Goal
The first step is to identify your fitness objective: whether you are trying to get bigger or get smaller [00:00:33].
Step 2: Calculate Daily Caloric Intake
To determine your daily caloric intake, use a coefficient system ranging from 7 to 21 [00:00:37]. These coefficients correspond to different goals:
- Extreme Weight Loss [00:00:44]
- Moderate Weight Loss [00:00:45]
- Maintenance [00:00:46]
- Moderate Weight Gain [00:00:48]
- Extreme Weight Gain [00:00:49]
You multiply your body weight by the chosen coefficient [00:00:51].
Example for Moderate Cut
For a 200 lb individual aiming for a moderate cut, the speaker uses a coefficient of 10 [00:01:05]:
- 200 lbs (body weight) * 10 (coefficient) = 2,000 calories [00:01:06]
This calculation accounts for exercise or physical jobs; if you lose weight too quickly, you can adjust the coefficient (e.g., from 10 to 11) [00:01:18]. This method is part of calorie-focused dietary strategies.
Step 3: Calculate Daily Protein Intake
Next, calculate your daily protein intake by multiplying your body weight by one [00:01:26].
Example for Protein
For a 200 lb individual:
- 200 lbs (body weight) * 1 = 200 grams of protein [00:01:28]
The speaker emphasizes that roughly one pound of lean meat (like white fish, ground turkey breast, ground beef, or shrimp) contains about 100 grams of protein [00:01:37]. Therefore, 200 grams of protein would require about 2 pounds of meat if it were your exclusive protein consumption in diet [00:01:47]. The speaker personally tends to eat more than 1 gram per pound because protein is filling and makes him feel good [00:01:51].
Step 4: Allocate Remaining Calories
This is considered the “magic” step [00:02:29]. After calculating your total calorie goal and protein needs, you determine the calories associated with your chosen protein sources.
Example for Remaining Calories
If you aim for 2,000 total calories and need 200 grams of protein (equivalent to 2 pounds of turkey at 560 calories per pound) [00:02:00]:
- 2 lbs of turkey = 1,120 calories [00:02:14]
- 2,000 (total calories) - 1,120 (calories from protein) = 880 calories remaining [00:02:20]
These remaining calories can be used flexibly [00:02:31]. For instance, you could have cocktails and a 500-calorie meal at a business dinner [00:02:33], or a whole pint of ice cream (880 calories) [00:02:44], or two 400-calorie cookies for dinner [00:02:48]. This flexibility allows for balancing dessert and fitness.
For maintenance, the speaker uses a coefficient of 15 (e.g., 200 lbs * 15 = 3,000 calories) [00:03:03], which provides even more caloric flexibility.
Daily Meal Structure Example
The speaker follows a consistent breakfast and lunch routine to hit protein targets, allowing for flexibility at dinner [00:03:21]. This provides a framework for high-protein recipes and easy protein snacks.
- Breakfast: A 200-calorie bar (e.g., Quest Bar) with 20g protein, and a shake with 30g protein and 160 calories [00:03:24].
- Total for breakfast: 360 calories, 50g protein [00:03:37]. This is an example of protein-rich breakfast options.
- Lunch: One pound of turkey (560 calories) and half a cup of rice [00:03:42].
- Total through lunch: 1,140 calories, 150g protein [00:03:49].
- Dinner: This is the “big flex meal” [00:03:58]. While the speaker often eats another pound of protein, the remaining calories can be filled with anything, as long as the total calories for the day are met [00:04:15]. Eating protein keeps the speaker full [00:04:20].
The speaker notes that this method has led to significant weight loss for others [00:04:27] and is what he genuinely eats every day [00:04:33]. He supplements with a multivitamin for greens [00:04:36].