From: alexhormozi
A speaker, who originated from the fitness world, shared his long-standing approach to diet and nutrition during a mastermind meeting with entrepreneurs [00:00:00]. He observed that many entrepreneurs adhere to “weird shticks” about food, exercise, hydration, and “biohacking” [00:00:30], which he views as “complete make believe” and a “farce” [00:00:44]. While others at the event were strictly following diets like keto or intermittent fasting [00:00:59], he maintained his physique while openly consuming Twizzlers, cookies, and ice cream [00:01:05].
His personal dieting and nutrition strategy, which he has followed for almost 20 years, allows for daily consumption of ice cream, alcohol, and cookies while maintaining a six-pack since his early teens [00:01:46]. He later presented this method, leading to several attendees successfully getting in shape [00:01:36].
Demystifying Diets: It’s About Calories
The core insight is that nearly all diets, such as keto, low-fat, portion control, or intermittent fasting, fundamentally achieve their results by reducing overall caloric intake [00:04:08].
- Keto: Eliminates carbs, leading to one-third fewer calories [00:04:10].
- Low-Fat: Eliminates fat, resulting in one-third fewer calories [00:04:26].
- Portion Control: Reduces equal amounts of all macronutrients, leading to fewer overall calories [00:04:35].
- Intermittent Fasting: Reduces meal frequency, resulting in fewer calories consumed daily [00:04:43].
This highlights a common misconception: people who believe a diet “didn’t work” often inadvertently increase calories elsewhere. For example, a “failed” keto diet might involve excessive intake of butter or ribeye steaks, adding more calories than initially cut out [00:05:42].
“It’s all horseshit, it’s just calories, it’s all that matters” [00:05:09]
The Three Core Principles
For 99% of people, only three things matter for achieving desired body composition:
- How many calories you need to eat [00:06:14].
- How many grams of protein you need [00:06:14].
- How much volume (workout) you need to do [00:06:26].
This article focuses on the first two, as they are crucial for caloric intake and protein calculation.
1. Calculating Your Calorie Goal
Your daily caloric intake is determined by your body weight and your specific goal (e.g., maintenance, weight loss, weight gain) [00:06:38].
- Formula: Body Weight (lbs) × Goal Multiplier (between 7 and 21) [00:06:38]
- Example for 200lb individual:
- Maintenance (high side): 200 lbs × 15 = 3,000 calories/day [00:06:42]
- Fast Weight Loss: 200 lbs × 10 = 2,000 calories/day [00:06:56]
- Moderate Weight Loss: 200 lbs × 11 = 2,200 calories/day [00:10:16]
The exact calculation isn’t as important as being able to adjust. If you’re not losing weight at your desired rate, simply decrease your caloric intake [00:07:21].
2. Calculating Your Protein Goal
Protein intake is vital and allows for flexible eating and understanding body type while maintaining muscle [00:07:56].
- Formula: Body Weight (lbs) × 1 gram of protein [00:08:36]
- Example for 200lb individual: 200 lbs = 200 grams of protein per day [00:08:43]
A key “life hack” for protein measurement: 100 grams of protein is roughly equivalent to one pound of lean meat [00:08:50]. Therefore, a 200lb person would aim for two pounds of lean meat per day [00:08:57].
Lean protein sources include:
- Shrimp [00:09:18]
- Tilapia [00:09:19]
- Tenderloin [00:09:29]
- Flank steak [00:09:31]
- Top round [00:09:36]
- Top sirloin [00:09:38]
- Chicken breasts [00:09:43]
The Flexible Eating Strategy
This approach integrates caloric and protein goals to allow for dietary freedom.
- Determine Daily Calorie Goal: Based on your body weight and target (e.g., 2,200 calories for 200lb moderate weight loss) [00:10:12].
- Determine Daily Protein Goal: Based on your body weight (e.g., 200 grams for 200lb) [00:10:23]. This means approximately 2 pounds of lean meat [00:10:30].
- Calculate Calories from Protein: While protein contains ~4 calories per gram, for a simple calculation that accounts for some fat in lean meat, multiply protein grams by 5 [00:10:38].
- Example: 200 grams protein × 5 calories/gram = 1,000 calories from protein [00:11:08].
- Determine Remaining “Flexible” Calories: Subtract protein calories from your total calorie goal.
- Example: 2,200 total calories - 1,000 protein calories = 1,200 calories remaining [00:11:18].
These remaining calories can be filled with “whatever the hell you want” [00:11:25]. The key is to prioritize protein intake first, then consume other foods to reach your total calorie limit [00:11:56]. This allows for daily indulgences like ice cream, cookies, and Twizzlers [00:11:38].
Benefits of This Approach
- Sustainability: The ability to eat desired foods means it can be maintained “forever” [00:08:16].
- No “Falling Off”: Since nothing is forbidden, there are no “cheat days” or feelings of guilt [00:13:02].
- Reduced Obsession: When foods like ice cream are eaten regularly, they stop being “special,” reducing compulsive eating [00:13:23].
- Adaptability: The same base protein intake protects muscle, and the remaining calories can be adjusted up or down for weight gain or loss [00:13:54].
“No one is immune to a calorie deficit. If you eat nothing long enough, you will lose weight.” [00:14:22]
This straightforward method contrasts with the complex and often misleading “biohacking” and supplement trends seen in the entrepreneurial world [00:14:40]. The speaker aims for people to be “shredded and jacked” while being able to “#neverskipdessert” [00:15:21].