I can't believe this is free (fat loss edition)
10 years of staying under 10% body fat distilled into 5 minutes.
Hey Amigos,
First of all, take pen an paper, because this one’s long.
For context, I'm an executive, a father of two and I've been on the cover of Men’s Health and Men’s Fitness a couple of times (This isn't an April Fools' joke.)
I am no stranger to fat loss or single digit body fat percentage. I am breaking down fat loss to you today in 7 detailed stages. Each stage contains actionable, strategic steps.
You can:
Tackle one stage at a time
Write notes and revisit later
Or execute the whole thing in sequence
If you follow it?
You might just spend the money you saved on a coach buying your spouse something thoughtful instead.
Today is about collapsing the last 2 decades of my work into something you can apply in less than 5 weeks.
It’s also about proving to yourself that even under pressure, you can command your body again.
If you don’t want another "fat-burning food list"…
This is for you.
STAGE 1 — INPUT
Most sprint to cardio.
That’s emotion.
What works is leverage.
Leverage (noun):
The strategic use of a resource to maximize advantage with minimal effort or cost.
✅ Step 1: Set Your Maintenance Calories
Why: You can’t create a deficit until you know your baseline.
⚙️ Quick Maintenance Calorie Estimate:
Sedentary (no structured workouts):
→ Body weight (lbs) × 12Moderately active (3–4x/week training):
→ Body weight (lbs) × 14Very active (training 5–6x/week):
→ Body weight (lbs) × 15–16
Example:
38 y/o exec, 175 lbs, 5'10", trains 3x/week → TDEE ≈ 2,450 kcal/day
✅ Step 2: Cut 30% From Maintenance
Why: This creates rapid results without metabolic crash.
How:
Multiply TDEE by 0.75
That’s your daily intake goal for 3–4 weeks
Example:
2,450 x 0.75 = ~1,838 kcal/day
✅ Step 3: Prioritize Volume Foods
Why: Hunger kills compliance.
🥩 Protein (1 palm per meal)
Lean protein is your hunger anchor — high thermic effect, muscle-preserving, and highly filling.
Top volume-friendly options:
Chicken breast (grilled or air-fried)
Egg whites (scrambled, omelet, or in oats)
Low-fat Greek yogurt (unsweetened)
White fish (tilapia, cod)
Turkey breast
Whey or casein protein (in shakes or recipes)
🥦 Veggies (2 fists per meal)
High fiber, water-rich, and low-calorie — the secret weapon for satiety.
Best volume veggies:
Broccoli, cauliflower, cabbage
Zucchini noodles or shreds
Cucumber, bell peppers, celery
Romaine, spinach, arugula
Mushrooms (pan-seared or baked)
Green beans, snap peas, asparagus
Pro tip: Steam, roast, or sauté with zero-calorie seasonings. Add a splash of vinegar or mustard for extra flavor without calories.
🥑 Fats (1 thumb-sized serving per meal)
Dense and flavorful — use strategically to support hormones and slow digestion.
Smart fat sources:
Avocado (¼ fruit = ~1 thumb)
Olive oil (used post-cook for flavor)
Almonds or walnuts (5–7 pieces max)
Chia or flaxseeds (sprinkled on veggies/yogurt)
Egg yolk (1–2 per day)
🍚 Optional Carbs (⅓–½ cup cooked on training days)
Use tactically. Great for performance and refeed days.
Volume-friendly, slow-digesting carbs:
Quinoa
Lentils
Chickpeas
Sweet potato (roasted wedges or mash)
Berries (high-fiber, lower sugar fruit)
Butternut squash or pumpkin (pureed or cubed)
STAGE 2 — HORMONES
Calories create the deficit.
Macros decide what gets burned, muscle, carbs or fat.
If you're overeating, your leptin signal might be ignored—this is leptin resistance.
If you’re always hungry, even after eating, ghrelin might be elevated—often linked to poor sleep or high stress.
✅ Step 1: Set Your Protein Intake
Why: Protein preserves lean mass, boosts thermogenesis, and keeps you full.
How:
1g protein per pound of goal body weight
The 3x3 rule: Spread across 3 meals (3 hours apart)
Use lean meats, eggs, whey, yogurt
✅ Step 2: Set Your Fat Intake
Why: Fat supports hormones, brain function, and satiety.
How:
25% of daily calories from fat
(Calories × 0.25) ÷ 9 = grams of fat
Example:
1,800 kcal × 0.25 = 450 kcal → 50g fat/day
✅ Step 3: Use Carbs Tactically
Why: Carbs fuel performance.
How:
Keep carbs low on non-training days
Prioritize carbs pre/post workout on training days
Example:
Training day: 100–150g carbs. Rest day: 50–75g carbs
STAGE 3 — FAT ADAPTATION
If you rely solely on carbs, you’re a hostage to your next meal.
Fat adaptation is your exit strategy.
✅ Step 1: Eat Within a 14:10 Window
Fast 14 hours, eat in a 10-hour window
Example: First meal at 10am, last by 8pm
✅ Step 2: Fasted Morning Walks (Zone 2)
30–45 min brisk walk
Empty stomach, light sweat, conversational pace
✅ Step 3: Start Day with Protein + Fat Meals
Avoid insulin spikes and blood sugar crashes
Examples: eggs + avocado, whey + almond butter
✅ Step 4: Keep Carbs Low 5–6 Days a Week
<100g carbs/day most days
1–2 refeed days per week with higher carb intake
STAGE 4 — LIFT WEIGHTS
✅ Step 1: Full-Body Strength Training 3x/Week
Train on non-consecutive days (Mon/Wed/Fri)
Each session should include push, pull, lower body, core
✅ Step 2: Prioritize Compound Movements
Focus on squats, deadlifts, rows, presses
These recruit more muscle and stimulate more hormone output
✅ Step 3: Supersets
Pair non-competing movements: push/pull, lower/upper
Saves time and keeps heart rate elevated
✅ Step 4: Track
Use a notebook or app
Track reps, sets, loads weekly
Strength improvements = you're preserving muscle
STAGE 5 — CARDIO
Cardio doesn’t burn fat.
Timing it correctly does.
✅ Step 1: Fasted AM Walks = Max Fat Oxidation
Why: Insulin is low. Glycogen is low. That means your body pulls from fat stores.
How:
Walk 30–45 min within 30 min of waking
Stay in Zone 2 (conversational pace, light sweat)
Hydrate with water, black coffee, or electrolytes
✅ Step 2: Post-Lift HIIT (10–15 Min)
Why: Glycogen is depleted post-lift. Insulin stays low. Fat is the preferred fuel.
How:
10–15 min HIIT post workout
20s sprint / 40s rest x 10 rounds
Use low-impact tools: air bike, sled, rower
✅ Step 3: Zone 2 Walks on Rest Days
Why: Gentle cardio supports lymphatic drainage, fat burn, and stress recovery.
How:
Walk 45–60 minutes on off days
Keep HR <135 bpm
Nose-breathe, relax posture
“Cardio after carbs burns what you just ate. Cardio after lifting burns what your body’s been saving.”
STAGE 6 — THE MULTIPLIER
You can do everything else right, but if your recovery is broken, your results stall.
✅ Step 1: Sleep 6.5–7 Hours (Non-Negotiable)
Sleep regulates ghrelin (hunger)
Sleep regulates leptin (satiety)
Sleep regulates insulin (storage)
Sleep regulates cortisol (stress).
How:
Block 6.5–7 hours in bed
Prioritize consistency: same bedtime and wake time daily
✅ Step 2: Align your circadian rhythm
Why: Circadian rhythm impacts metabolism and recovery.
How:
Remove your sunglasses in the morning
Get 10–15 min of natural light within 30 min of waking
Create a PM wind-down routine: shower, journal, fiction, no screens
✅ Step 3: No Food 3 Hours Before Bed
Why: Late eating impairs sleep by spiking insulin and body temp.
How:
Last meal 3 hrs before bed
Protein only snack if needed: casein shake, egg whites
✅ Step 4: Build Midday Stress Reset Habits
Why: Chronic cortisol kills sleep and fat loss.
How:
Midday reset: 5-min breath, 10-min walk, cold shower/rinse
Example: walk barefoot in grass, short cold rinse, nasal breathing
STAGE 7 — PULL BACK
At 4 weeks, stop and reassess:
Energy good? Strength stable? Sleep solid? → Keep going
Energy low? Mood swings? Libido crashing? → Reverse diet intelligently
IF YOU WANT THE REVERSE STRATEGY TO MAINTAIN THIS RESULTS FOR LIFE I WILL BREAK IT DOWN NEXT WEEK OR YOU CAN MESSAGE ME ON LINKEDIN “EXIT STRATEGY” AND I WILL SEND IT TO YOU RIGHT AWAY
I don’t recommend extremes just for the sake of it.
But I do believe in momentum because nothing transforms identity faster than results.
And now that you’re here, let me be clear:
This isn’t the lifestyle I recommend long-term.
But for those of you who are sparked by visible change, who gain traction by watching your body shift in the mirror, who build belief through evidence?
This is your entry point.
We’ll cover how to sustain it, through strategic reverse dieting, next week.
Let’s move.
— LL