From: alexhormozi
The speaker, coming from the fitness world, observed at a mastermind event that many entrepreneurs adopted “weird shticks” related to food, exercise, hydration, and biohacking, which he considers “complete make believe” and a “farce” used for selling products [00:00:30], [00:00:42], [00:00:47], [00:00:52]. While others at the event were following strict diets like keto or intermittent fasting, he openly ate Twizzlers, cookies, and ice cream [00:01:05]. Despite this, he was in better physical shape than everyone present [00:01:30]. Months later, several attendees adopted his approach to eating and got in shape [00:01:36].
The speaker has maintained a six-pack since he was 13 or 14, while eating ice cream daily, consuming alcohol, and eating cookies, for nearly 20 years [00:01:46], [00:01:50], [00:01:52], [00:01:59], [00:02:01]. This method, which he lives by, is explained as a sustainable way to stay in shape forever [00:08:12], [00:08:16].
Critiquing Conventional Diets
The speaker argues that most popular diets are fundamentally the same because they all lead to a reduction in calories [00:03:48], [00:04:57]:
- Keto: Eliminates carbohydrates, resulting in approximately one-third fewer calories [00:04:10], [00:04:22].
- Low-Fat Diet: Eliminates fat, also leading to about one-third fewer calories [00:04:26], [00:04:30].
- Portion Control: Involves eating less of all macronutrients, leading to fewer calories overall [00:04:35], [00:04:40].
- Intermittent Fasting: Reduces the number of meals per day, thereby reducing overall calorie intake [00:04:43], [00:04:50].
The speaker dismisses arguments that specific diets work better for certain individuals (e.g., “I do really well with low carb”) as “horseshit,” asserting that only calories truly matter [00:05:04], [00:05:09], [00:05:11]. He explains that diets fail when individuals compensate for removed calories by adding more calories from other sources, such as consuming excess fat and protein on a keto diet by drinking butter or eating rib-eyes for breakfast [00:05:25], [00:05:42], [00:05:45], [00:05:47], [00:05:50], [00:05:52].
The Speaker’s “Unconventional” Approach
The speaker’s strategy revolves around two primary numbers: daily calorie intake and daily protein intake [00:06:12], [00:06:14], [00:06:20], [00:06:21], [00:06:23], [00:06:26]. He also mentions the importance of training “volume,” but focuses on nutrition for this explanation [00:06:26], [00:06:29].
1. Understanding Your Body Type & Goals
The first step is to define your current body type (e.g., high fat, low muscle; low muscle, low fat; high fat, high muscle; low fat, high muscle) and your desired body type [00:02:23], [00:02:25], [00:02:30], [00:02:37], [00:02:39], [00:02:42], [00:02:44], [00:02:47]. This helps determine whether you need to increase or decrease calories and training volume [00:03:05], [00:03:07], [00:03:09].
2. Calculating Daily Calories
The simplest way to determine daily calorie needs is by multiplying your current body weight by a goal-specific multiplier [00:06:31], [00:06:34], [00:06:38]:
- Maintenance: Body weight x 13-15 (e.g., 200 lbs x 15 = 3000 calories) [00:06:40], [00:06:43], [00:06:45].
- Fast Weight Loss: Body weight x 10 (e.g., 200 lbs x 10 = 2000 calories) [00:06:56], [00:06:58], [00:06:59].
- The multiplier can range from 7 (extreme weight loss) to 21 (extreme weight gain) [00:07:35], [00:07:37], [00:07:39], [00:07:44].
- If you’re not losing weight as fast as desired, simply decrease the calorie intake [00:07:21], [00:07:23], [00:07:26].
3. Calculating Daily Protein
Aim for your body weight in grams of protein daily [00:07:58], [00:08:36], [00:08:39].
- Conversion: 100 grams of protein is roughly equivalent to one pound of lean meat [00:08:50], [00:08:54], [00:08:57].
- Example: A 200-pound person needs 200 grams of protein, which is two pounds of lean meat [00:08:43], [00:08:45], [00:08:58].
- This lean meat can be any source like shrimp, tilapia, tenderloin, flank steak, top round, top sirloin, or chicken breast [00:09:18], [00:09:19], [00:09:22], [00:09:23], [00:09:27], [00:09:30], [00:09:31], [00:09:33], [00:09:36], [00:09:39], [00:09:43]. All lean meats are roughly similar in protein content per gram [00:09:44], [00:09:46], [00:09:48].
4. Allocating Remaining Calories
After determining total calories and protein, calculate the calories derived from your protein intake.
- Each gram of protein is roughly 4 calories, but to account for trace fats in lean protein sources, multiply your total protein grams by 5 [00:10:38], [00:10:41], [00:10:44], [00:10:45], [00:10:50], [00:10:52], [00:10:54], [00:10:57], [00:11:00], [00:11:03].
- Example: For a 200-pound person aiming for 2200 daily calories (moderate weight loss) and 200 grams of protein:
- Calories from protein: 200 grams x 5 = 1000 calories [00:11:08], [00:11:11].
- Remaining calories: 2200 (total) - 1000 (from protein) = 1200 calories [00:11:18], [00:11:21], [00:11:23], [00:11:25].
- These 1200 remaining calories can be filled with “whatever the hell you want,” including ice cream, cookies, or any other foods [00:11:25], [00:11:31], [00:11:48], [00:11:50].
The “cornerstone” of this diet is to consume enough protein first, protecting muscle mass, and then fill the remaining calorie allowance with desired foods [00:11:56], [00:11:58], [00:12:00], [00:12:02], [00:14:02], [00:14:04].
Flexibility and Sustainability
This method offers significant flexibility:
- Meal Frequency: Meals can be split up in any way desired—five meals, three meals, or even one meal a day [00:12:43], [00:12:44], [00:12:46], [00:12:49], [00:12:50], [00:12:51].
- Food Choices: The 1200 discretionary calories can be changed daily [00:11:51], [00:11:52].
- Appetite vs. Volume: People who prefer less food may choose more appetizing, calorie-dense options, while those who prefer large volumes of food might choose more whole foods like potatoes and rice [00:12:17], [00:12:18], [00:12:20], [00:12:22], [00:12:24], [00:12:26], [00:12:27], [00:12:29], [00:12:30].
This approach aims to solve dieting for good, as there’s no “falling off” a diet because nothing is forbidden [00:13:02], [00:13:04], [00:13:06], [00:13:14], [00:14:16], [00:14:18], [00:14:21]. Regular consumption of treats like ice cream or cookies makes them less “special,” reducing the compulsion to splurge [00:13:23], [00:13:24], [00:13:26]. Ultimately, anyone can lose weight in a calorie deficit [00:14:22], [00:14:24], [00:14:27], [00:14:30], [00:14:31].
This daily diet routine, consistently adjusted for specific goals, allows for dessert while maintaining fitness [00:13:48], [00:13:49], [00:13:51], [00:15:26], [00:15:27].