GAIN MUSCLE LOSE FAT super simplified for busy people

"I've eaten dessert virtually every night for 20 years. I have never skipped dessert, and I've been able to maintain a six-pack for that entire period of time. I have tried a lot of different diets—keto, high carb, low carb, high fat, intermittent fasting, alternate day fasting, carnivore-style eating—whatever. In the last 10 years, I've pretty much eaten the exact same way. Being able to have business dinners and drinks, many of the entrepreneurs that I know who've seen me eat and been around me for a long time end up adopting this, and they never go back.

What I'm not saying is that this is the most scientifically researched whatever. I'm just sharing what works for me. If something works for you, just keep doing that.” ~Alex Hermozi

Step 1: Figure out your goal

Number one, you have to figure out what your goal is. Are you trying to get bigger or smaller? From there, you start at number seven, all the way up to 21. My videographers will put it right here—7 to 21—and every three, you go from Extreme Weight Loss to moderate weight loss, to maintenance, to moderate weight gain, to extreme weight gain. All you have to do is multiply your body weight. So, I'm going to use 200 pounds as my average because it's easy with math.

Step 2: Calculate your daily calories

Let's say I'm a 200-pound guy and I want to get leaner. I'm going to go to moderate cut, which is the second from the bottom here of these three, which you've got 10, 11, 12, and I'm going to say 10 because it's easy math. So, I'm going to multiply 200, which is my weight, times 10, which is this coefficient, which gives me, drumroll please, 2,000 calories. Alright, now if you're like, "Doesn't it change with my exercise, and what if I have a physical job?" It doesn't really matter. If you lose too much weight too fast, go to 11; you can adjust it. We've got 2,000 calories—great, here's step three.

Step 3 : Do the math

You multiply your weight, 200 pounds again, you multiply it by one. Really hard math, means 200 grams of protein. Some of the science nerds are gonna be like, "You can only metabolize 0.7 grams per pound." I don't give a [expletive]. Every pound of lean meat—white fish, ground turkey breast, 96% ground beef, shrimp, whatever—a pound is a hundred grams of protein. So, if you need 200 grams, you need two pounds. And that's if you exclusively ate meat. I tend to eat over my one gram per pound. I like eating protein; it fills me up, I feel good on it, that's why I do it. If you don't need as much, don't.

Now, we're back to the math. This is the last math equation we're going to do. We have 2,000 calories, and we know we have to eat 200 grams of protein. All you have to do is figure out what two pounds of meat you want to eat or where you want to get your 200 grams of protein from and figure out how many calories are in that thing.

These two pounds of meat are both turkey. I eat turkey for both meals—crazy. These are both 560. I know that that's 1,120. That's how many calories I have of protein that I eat in my day.

So, I subtract my calories associated with those meals from my 2,000 in this example, and I would have 880 calories left over.

Those 880 calories—here's the magic of how this works—you can do whatever you want with them. If you need to go out to a business dinner, you want to have drinks, cool. Well, cocktails probably 150 calories. Have two of those and have a 500-calorie meal of whatever you want because, again, you've already got your protein. You could just stay at home and have an entire pint of ice cream—that's 880 calories. Or, each of these cookies is probably 400 calories; you can have two of them, and that could be your dinner. And mind you, that's with a cut, that's with me trying to lose a pretty significant amount of weight.

Now, I actually maintain because we're going to this third chunk right in this 13 to 15 chunk. If I multiply my body weight—I'm more than 200, but let's just say it's 200 for math's sake—times 15, 3,000 calories. So, I would have an extra thousand calories on top of that. If I did that same thing, instead of having two of these cookies, I could have like five of these cookies for dinner, or I could have two of these bites and still have some food.

I eat the same breakfast and lunch every day. I start my day with, let's call it a 200-calorie bar—you call it a brownie, it doesn't matter. If I'm traveling, I might not have this with me; I'll grab a Quest Bar at the airport, right? 200 calories and 20 grams of protein—one of those bars.

And then I have a shake, and this is 30 grams of protein and 160 calories.

I'm in for 360 calories for my breakfast. I got 50 grams of protein knocked down already.

Then I go to my lunch. I have a pound of turkey, which we already know is 560. And I actually only eat half of one of these guys, one cup of rice. I now have 150 grams of protein and 1,140 in terms of calories that I've eaten so far. Mind you, I have 3,000 calories just to maintain. Alright, not bad.

So now I go to dinner. Dinner is the big flex meal for me. Now, I also tend to eat a pound of protein at dinner. Do I need to? Absolutely not. Do I want to? Absolutely. I love eating protein; I feel good when I eat meat. If you didn't, let's say you were 150 pounds and you'd already eaten 150 grams of protein at this point, your entire dinner could be whatever you want. Pretty cool, right? As long as it equals out to the total amount of calories you want. And I do this also because then I'm full. If I just eat cookies, this has worked for a very long time. I actually had a couple of guys stop me and say, "Dude, you made this nutrition video and like I lost 50 pounds using it, like thanks so much." I got a bunch of DMs about this stuff, and so this is really what I eat every day.

So, if you're like, "Where's your greens?" I have a multivitamin, and I continue to stay alive. And guys, I stayed away from fitness stuff mostly because, like, there's all these armchair debates, and like, I just don't care. If you want, I can do a part two on how I train as an entrepreneur. It's different than if you were like a pro bodybuilder or a strong man or a powerlifter or Olympic lifter or just a normal gym rat. I can make that a second video. Put in the comments if not just enjoy this one." ~Alex Hermozi

Closing Comments:

I have gained a lot of weight during the holidays and I have used this method without fail. However, I didn’t pay much attention to the details until I came across Alex’s video recently. I am older now, so keeping off the weight is harder. I would like to share his simple approach to tackling caloric intake for those struggling with weight issues with busy schedules. However, I do think incorporating fruits and vegetables into your diet would be beneficial to your health given the calories are counted. Having dessert is okay as long as it is in moderation.

“A diet rich in vegetables and fruits can lower blood pressure, reduce the risk of heart disease and stroke, prevent some types of cancer, lower risk of eye and digestive problems, and have a positive effect upon blood sugar, which can help keep appetite in check. Eating non-starchy vegetables and fruits like apples, pears, and green leafy vegetables may even promote weight loss. Their low glycemic loads prevent blood sugar spikes that can increase hunger.” ~Harvard School of Public Health

Source: Alex Hermozi Youtube Channel：