From: alexhormozi
The speaker, an entrepreneur, shares a personal approach to flexible eating that has allowed them to maintain a six-pack for 20 years while eating dessert almost every night [00:00:00]. This method, adopted by many entrepreneurs who observe it, accommodates business dinners and drinks [00:00:19]. While not scientifically researched, it is presented as a system that works for the speaker [00:00:26].
Core Principles
The dietary approach is based on three steps:
1. Determine Your Calorie Goal
First, identify your objective: whether you aim to gain or lose weight [00:00:33]. A coefficient scale from 7 to 21 is used, representing extreme weight loss (7), moderate weight loss (10-12), maintenance (13-15), moderate weight gain, and extreme weight gain (21) [00:00:37].
To calculate your target daily calories, multiply your body weight by the chosen coefficient [00:00:51].
- Example (Moderate Cut): For a 200 lb individual aiming for a moderate cut, multiply 200 lbs by 10 (coefficient) to get 2,000 calories [00:00:57].
- Example (Maintenance): For a 200 lb individual aiming for maintenance, multiply 200 lbs by 15 (coefficient) to get 3,000 calories [00:02:57].
Activity levels or physical jobs are not considered initially, as the system allows for real-time adjustment of the coefficient if weight loss is too rapid [00:01:14].
2. Prioritize Protein Intake
Next, determine your daily protein target by multiplying your body weight by 1 gram [00:01:24].
- Example: A 200 lb person would aim for 200 grams of protein [00:01:29].
- One pound of lean meat (such as white fish, ground turkey, ground beef, or shrimp) contains approximately 100 grams of protein [00:01:37]. Therefore, 200 grams of protein would equate to 2 pounds of meat if eaten exclusively [00:01:47].
The speaker personally consumes more than 1 gram of protein per pound of body weight because it provides satiety and makes them feel good [00:01:50].
3. Utilize Flexible Calories
The final step involves calculating the remaining calories after accounting for your protein intake. These calories can be used flexibly for any other foods or drinks [00:01:57].
- Example (Moderate Cut): If your target is 2,000 calories and you consume 2 pounds of turkey (200g protein at 560 calories per pound, totaling 1,120 calories), you would have 880 calories remaining (2,000 - 1,120 = 880) [00:02:08]. These 880 calories can be allocated to business dinners, cocktails, or even an entire pint of ice cream or two large cookies [00:02:28].
- Example (Maintenance): With a 3,000-calorie target, and the same protein intake, you would have an additional 1,000 calories available for flexibility [00:03:06].
Daily Meal Structure
The speaker’s typical daily routine:
- Breakfast: A 200-calorie bar (e.g., Quest Bar) with 20g of protein, followed by a shake (160 calories, 30g protein), totaling 360 calories and 50g protein [00:03:22].
- Lunch: One pound of turkey (560 calories, 100g protein) and half a cup of rice, leading to 1,140 total calories and 150g protein consumed by lunchtime [00:03:42].
- Dinner: This is the primary “flex meal” [00:03:58]. The speaker tends to eat another pound of protein, but emphasizes that if daily protein goals are met, the dinner can be entirely flexible within the remaining calorie budget [00:04:00]. Protein helps with satiety, which is why the speaker chooses to eat it for dinner [00:04:20].
The speaker takes a multivitamin to supplement green intake [00:04:35]. This flexible approach has proven effective, with individuals reporting significant weight loss using the method [00:04:27].