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If you want to change how you look, all you have to change is the five to ten meals that you have

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because most people, if you really think about it, eat the same five to ten meals.

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Welcome to the game where we talk about how to sell more stuff to more people in more ways and

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build businesses worth owning. I'm trying to build a billion dollar thing with acquisition.com.

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I always wish pesos, musk and buffet had documented their journey, so I'm doing it for the rest of us.

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Please share and enjoy.

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I have been in six pack shape for nearly 20 years. I'm at like 19 and a half years that I've

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rocked the six pack and just for full transparency until I was 28. I was natural. I went on tier

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to you, which is testosterone replacement therapy at 28. So the first 14 years was all that and from

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28 until now, I've been on tier to you since then. Okay. Now, that being said, I have done a lot

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of different diets throughout my life. I've done keto stuff. I've done high-carb, I've done low-carb,

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I've done high fat, I've done intermittent fasting, I've done alternate day fasting, I've done

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like carnivore style eating, I've done IIFM, which is if it fits your macros, I've done bodybuilding

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style like six to eight meals a day, really light breath of the metabolism, whatever. I've done a

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lot of different things. And the real talk is I've been pretty much in shape for most of them,

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but what I want to talk about today is as an entrepreneur who's been doing this a decade,

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the last 10 years, I'm pretty much eating the exact same way because it has worked for me

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as the easiest thing for me to do with my work schedule in terms of time to prep, time to clean,

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easy to eat, not have to think, be able to have business dinners, be able to have drinks and work

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out a lifestyle that for me, I've never really had to feel like I was dieting and maintain a six

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back the entire time. All right. So what I'm going to do is break down a five-step process that I've

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applied and many of the entrepreneurs that I know who've seen me eat and been around me a long time

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end up adopting this and they never go back. All right. So I'm just sharing what's worked for me.

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What I'm not saying is this is the most scientifically researched whatever. I'm just sharing

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work for me. If something works for you, just keep doing that. All right. For everyone else,

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this is just what I've enjoyed and has worked for a decade plus. All right. And many of the people

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that I know have been in shape for a very, very long time follow an almost identical process.

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All right. Because if you can't do it forever, don't do it for a day. You're not going to stick with it.

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So number one is you have to figure out what your goal is. You're trying to get bigger. You're

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trying to get smaller. All right. That's the base simplicity. And if you're new to this channel,

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by the way, I own six gyms and I license my model to 5,000 gyms. So like I have a decent idea

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of how to help normal people eat healthy. Just a little bit of context there. All right. That being

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said, one, you pick the goal, get bigger, get smaller. Whether you're a guy or a girl, that's the goal.

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From there, you start at number seven, all the way up to 21. And every three, you go from extreme

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weight loss to moderate weight loss, to maintenance, to moderate weight gain, to extreme weight gain.

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Those are in the chunks of three. Now, all you have to do is multiply your body weight. So I'm

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going to use 200 pounds as my average because it's easy with math. So let's say I'm a 200 pound

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guy and I want to get leaner. All right. So I'm going to go to moderate cut, which is the second

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from the bottom here of these three, which you've got 10, 11, 12. And I'm going to say 10 because

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it's easy math. All right. And so I'm going to multiply 200, which is my weight, times 10, which is

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this coefficient, which gives me drumble please, 2000 calories. All right. Now if you're like,

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but doesn't it change? What about my exercise and what if I have a physical job? It doesn't

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really matter if you lose too much weight too fast, go to 11. Not a big deal. You can adjust it.

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All right. Now if you're also on the flip side and you like, I've been doing this for four weeks

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and I haven't changed anything, go down one. Not a big deal. All right. Now we've got 2000 calories.

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Great. Here's step three. You multiply your weight 200 pounds again. You multiply it by one.

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Really hard math means 200 grams of protein. All right. And so the reason we do that is that

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protein is just very filling for most people. Some of the science nerds are going to be like,

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you can only metabolize .7 grams per, don't give a shit. I'm talking about what has been

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sustainable and easy for me to do. And part of that is because you can measure in hundreds

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with pounds. I'm going to give you a real hack right now. Every pound of lean meat that you can

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consume, whitefish, ground turkey breast, 96 foreground beef, like any of the meats that are out

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there, shrimp, whatever. A pound is 100 grams of protein. All right. One pound, 100 grams of protein.

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So if you need 200 grams, you need two pounds. All right. Now that's if you exclusively ate meat

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and that's if you only ate that amount, you didn't eat any other protein. I tend to eat over my

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one gram per pound. So I've, you know, craziness. I do because I like eating protein. It fills me up.

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I feel good on it. That's why I do it. If you don't eat as much, no. All right. So now we're back

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to the math. This is the last math equation where you have to do. We have 2000 calories. And we know

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we have to eat 200 grams of protein. All right. Now all you have to do is figure out what two pounds of

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meat you want to eat or where you want to get your 200 grams of protein from and figure out how many

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calories are in that thing. That's it. For me, these two pounds of meat are both turkey. And yes,

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eight turkey for both meals. Crazy. These are both 560. So for me, I know that that's 1120.

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That's how many calories I have of protein that I eat my day. All right. So I subtract my 200 grams

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of protein and the calories associated with those meals from my 2000 in this example. And I would have

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880 calories left over. Those 880 calories. Here's the magic of how this works. You can do whatever

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you want with them. If you need to go out to a business dinner, you want to have drinks. Cool.

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Well, cocktails are probably 150 calories. Have two of those and have a 500 calorie meal of whatever

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you want. Because again, you've already got your protein and you can do whatever you want with it.

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All right. Or you could just stay at home and have an entire pint of ice cream that's 880 calories.

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All right. Like you could do whatever you want. It doesn't matter. Or each of these cookies is

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probably 400 calories. You could have two of them. And that could be your dinner. It doesn't matter.

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All right. And mind you, that's with a cut. That's with me trying to lose a pretty significant

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amount of weight. Now, I actually maintain, because we're going to this third chunk.

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Right. In this in this 13 to 15 chunk, if I multiply my body weight, I'm more than 200,

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but let's just say it's 200 for maths. It's 15 to 3,000 calories. So I would have an extra

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thousand calories on top of that thousand if I did that same thing. So now, instead of having

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two of these cookies, I can have like five of these for dinner. Or I could have two of these

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bites. Right. And still have some food. All right. So the magic behind this is that I like to

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front load my protein. Get the protein out of the way. And your breakfast in your lunch for me

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are very low ROI meals. So like I can do this. I wake up. I don't even think about what I have for

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breakfast and probably neither do you. And let me tell you a hack. If you want to change how you look,

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all you have to change is the five to 10 meals that you have. Because most people, if you really

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think about it, eat the same five to 10 meals. So if you want to change your entire life,

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all you have to do is change the five to 10 meals you eat. That's it. All right. And so for me,

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I eat the same breakfast in lunch every day. And then the dinner is my variable because I have

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business dinners, I travel, I go out, whatever it is. And so I know what I go into how much

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extra calories I have left over after I've covered my protein. And so it gives me a lot of flex.

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So when I get to that big dinner, I can try that new dessert where I can have multiple cocktails

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and still keep a sick back. All right. So

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you guys love that you're listening to the podcast. If you ever want to have the video version

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of this, which usually has more effects, more visuals, more graphs, you know, drawn out stuff,

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sometimes it can help hit the brain centers in different ways. You can check out my YouTube channel.

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It's absolutely free to check that out if that's what you are into. And if not, keep enjoying the show.

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Last part of this right now is what I want to show you is how I actually do this every day.

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Now for me, mind you, I'm maintaining right now 3,000-ish calories a day.

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So I start my day with, let's call it a 200 calorie. You can call it a bar, you call it a brownie.

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It doesn't matter because if I'm traveling, I might not have this with me and I'll grab a,

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you know, a quest bar at the airport, right? It's usually about 200 calories and 20 grams of protein,

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

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So all in, I mean, for 360 calories for my breakfast. All right. And I got 50 grams of protein

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knocked down already. That's it. Then I go to my lunch. I have a pound of turkey, which we already

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know is 560 and I actually only eat half of one of these guys. So I have a half serving.

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So it's one cup of rice. That works for me. And so that is 780 calories plus 360, which survey says

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360 plus 780 is 1140. So between these two things, I now have 150 grams of protein and 1140 in

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terms of calories that I've eaten so far. All right. Mind you. I have 3000 calories. You just

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to maintain. All right. Not bad. So now I go to dinner. Dinner is the big flex meal for me.

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Now I also tend to eat a pound of protein at dinner. Do I need to? Absolutely not. Do I want to?

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Absolutely. I love eating protein. I like eating meat. I feel good when I eat meat. I do. If you

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did it and let's say you were 150 pounds and you'd already eaten 150 grams of protein up this point,

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your entire dinner could be whatever you want. Pretty cool. All right. As long as it equaled

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out to the total amount of calories you want. Okay. And so for me, I still eat a pound of lean

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protein when I go to dinner. And I do this also because then I'm full. If I just eat cookies,

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I'm not full. And so I eat my pound of protein and then I eat whatever I want to get the rest of

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my calories in. And that's it. And I've been doing that for a very long time. You're like,

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there's got to be more to it. There really isn't. And for everyone who's going to probably

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come and say, well, it must be nice to be on TRT. I did it before I was on TRT and I was

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also still ripped and jacked. All right. Like if that's your mindset, then good luck.

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All right. But for everybody who doesn't have that mindset, this has worked really, really well.

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And a lot of entrepreneurs I know can do this. So here's the, here's the call to action. All right.

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This is all you have to do. I'm going to restate it. Step one, figure out you should get

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bigger, get smaller. Step two, parent to which of the chunks of three numbers you're going to

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multiply your weight by. All right. So if you're trying to gain, it's going to be the top half.

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If you're trying to lose, it's going to be the bottom half. All right. Multiply that. You get

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your calories. Third step, figure out your grams of protein, which is your body weight times one

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in grams. All right. And the easy thing to do is just figure out the first two meals of the day

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to get it to equal that amount of protein. That's it. Step four, subtract to figure out what the

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leftover calories you have are. And you can eat all of those at dinner in whatever form you want.

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And if some of you were like, what about intermittent fasting? Do that if you want to. And then you

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just have fewer meals to stuff it into. If you're like, I want to eat four meals, study four meals,

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it doesn't matter. All right. Because 99.9% of you will never step on a bodybuilding stage. This is

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the only place that that might carry any weight. But the real talk, if you really want to step on

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the stage, is your genetics and the steroids you use are going to matter more than any of that

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shit. All right. Really want to be real. Okay. And so this has worked for a very long time. And

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I'm sharing this because I actually had a couple of guys stop me and say, dude, you made this nutrition

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video and like I lost 50 pounds using it, like thanks so much. And so I get a bunch of DMs about

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this stuff. And so this is really what I eat every day. This is it. This is like, so we're like,

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where is your greens? I have a multivitamin. And I continue to stay alive. Don't know. How much

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water do you drink as little as I can so I don't pee at night? What other questions do I normally get?

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Do you take fish oil? Nope. What other common questions are you going to get? What about fiber?

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So there's lots of research on this. But well, I'm not going to I'm not going to blow up the internet

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on this. I'm regular. I'm fine. This works great. Okay. So if like if you want the easiest,

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you know, setup that I have found under the sun, keep your breakfast and you're lunch the same.

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Get it to equal out to the protein that you want. Figure out what those first two meals were in

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terms of calories. I try to keep these as little as possible because for me, I work during the day.

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So I don't want to be sluggish. So I try not to have a ton of sugar, a ton of fat during the day.

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So that when I eat at night, I eat my big meal, I unwind, I relax, I hang out with Leila,

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and then I can like check out for the back half of the day and I sleep great. All right. And to quote

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Dan Soder, if you're having trouble sleeping, not eating enough. All right. Because when you eat

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a huge meal, I love what he says. He says, you sleep so deep you touch the bottom of the pool.

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All right. Every time. And my point is is like, if you're like, this sounds crazy and don't do it.

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But if what you're doing hasn't worked for you, consider trying this and you might be surprised.

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It's worked exceptionally well. And almost every entrepreneur that I know who started doing this

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has kept with it. Because the end of the day, if you have a 90% thing that you can do for the rest

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of your life versus a 100% thing that you're going to do for six weeks, then why even bother

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just being shredded for six weeks and then being fat for the rest of your life. Just be pretty good

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shape your whole life. And that way you'll actually get the long-term dividends. So anyways,

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most of the nation love you guys. This was a massively overrequested. I stayed away from fitness

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up because I don't want to get into debates about it. Like, don't care. This works for me.

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It works for you. Awesome. It doesn't work for you. Keep it great.