The 3-3-1 rule to avoid weight gain on vacation
Croquettes and tapas every day. Just 90 minutes of training a week.
Hola amigos,
Dubai is home now.
But every time I return to the north of Spain,
where bread costs 2 AED and coffee is still under 4.
I remember where I truly come from.
My building is from the '80s. The elevator breaks every other month.
But I wouldn’t change it, it reminds me who I am.
I’m also excited to visit the old neighborhood gym.
I used to train 2–3 times a day starting at 14.
Skipped school in the morning.
Left school early for another session.
‘There he goes again, all excited for the gym, wagging his tail like a happy puppy… and still skinny.’
The gym was my safe heaven.
I used to fear Mondays.
I was bullied.
Body conscious.
Wore flat shoes so I wouldn’t look tall.
Hunched in every photo just to avoid being noticed.
Back then?
Not being seen felt like a win.
In 2017, I picked up a copy of Men’s Health at the airport.
I broke down.
From hiding in hallways… to being on the cover of the world’s biggest fitness magazine.
Life has a strange way of coming full circle.
Today, I want to share all of that hard earned wisdom.
The kind that took me from:
Obsessively weighing every grain of rice
Punishing myself with cardio after a single rice cake
Living inside an eating disorder
To now:
Eating whatever I want.
Whenever I want.
Wherever I want.
And still walking around at single digit body fat without even breaking a sweat.
P.S. You can too.
The 3-3-1 Rule
3 meals
3 hours apart
1 carb based meal (at night)
Meal 1: The Morning Focus Meal
High in protein
Low in carbs
Keeps blood sugar stable
What it looks like:
3 eggs + 100g Serrano ham
A handful of berries
Black coffee + MCT oil
Keeps me in a light fat burning state through the morning.
Meal 2: The Nudge
Muscle friendly
Still low in carbs
No energy crash
What it looks like:
Grilled fish or steak
Big handful of greens
1 avocado
Olive oil + lemon
A nudge that acts as a shield against muscle loss.
Meal 3: The Indulgent One
Around 800 calories
120–150g carbs
Take white kidney bean extract before (blunts about 25–30% of carb absorption)
What it looks like:
Fried calamari
Empanada
Paella
Maybe dessert (if it’s worth it)
By this time, your body is carb hungry, not carb storing.
Why It Works
Your muscles are a bit low on stored carbs, this means they’re ready to soak up more.
At night, your body handles carbs better. This is when you're most insulin sensitive.
Even better? A short 15–20 minute walk after dinner helps your body use up sugar more efficiently (by up to 30%.)
Add the white kidney bean extract before the meal, no carb crash, less fat gain.
How Many Carbs Are Too Many?
It depends.
If you weigh around 85 kg, your body can store:
400–500 grams of carbs in your muscles
80–100 grams in your liver
If you eat low carb during the day and stay active, your body is ready to use 150 grams of carbs without storing it as fat.
So, is “Meal 3: The Indulgent One” too much?
Not if:
You walk 8,000–10,000 steps a day
You eat mostly protein and low carb foods earlier
You take white kidney bean extract before dinner (it helps block some carbs)
Carbohydrate Manipulation Based on Objectives
If you aim for fat loss and cognitive performance, you can:
Drop carbs to 100g (two full cups for dinner) on non-training days
Stick with low fructose sources (e.g., sweet potato, jasmine rice vs. fruit or sugar)
Cognitive Sharpness
Carbs: 50–100g
Why: Supports fat burning and mental clarity
Tip: 1 carb-heavy cup (meal or drink) a day is enough
Fat Loss
Carbs: 75–150g
Why: Prevents cravings without blocking fat loss
Tip: 2 moderate-carb meals a day
Recovery & Performance
Carbs: 100–200g
Why: Replenishes glycogen for better training the next day
Tip: Up to 4 cups/servings of carbs spread across the day
The 90 Minute X Week Plan
Built to help me stay sharp for board meetings, staycations, family time, and leading my business across time zones.
The structure:
Full body training
Eccentric focus
Paused reps
Super sets
I’ve used this method year round for the past decade, holidays, airports, early mornings. It keeps me consistent without needing 5+ gym sessions a week.
What The Research Says
Advanced Trainees (2024 Study)
Two groups of trained men worked out 5x a week.
One did full-body workouts
The other followed upper/lower splits
Results:
Full-body group lost 2 lbs more fat
Also gained more muscle
Why it worked:
Muscle frequency = more frequent protein synthesis
Hunger control = better post-training appetite regulation
This is why full body is the core of my coaching,
efficient, lean body focused, and adaptable.
Beginner Trainees (2020 Study)
28 untrained men. 8-week program.
Group A: Full-body workouts
Group B: Upper/lower split
Results:
Both lost fat and gained strength
But full body group improved upper body strength nearly 3x more (+23.9% vs +9.2%)
Split group gained slightly more lean mass
Full body routines are the better starting point for most beginners. Less complexity.
Better returns. That’s why I recommend full body for holidays, travel phases,
and anyone starting fresh.
Steal My Exact Workout
This was my first and only session of the week and I had to force myself to do it, mainly to get it filmed. Note that each exercise is 4 sets of 12 reps
This order trains priority muscle groups first. Back and retraction based movements are a priority for seated executives.
It recruits more muscle mass and maximizes energy expenditure, increasing post workout calorie burn (EPOC).
The structure enhances insulin sensitivity and fat oxidation by keeping intensity high and rest periods efficient.
The Rationale Behind My Training Method
It’s a high efficiency method that builds strength, muscle, and endurance, all while cutting your gym time in half.
A superset is when you perform two exercises back to back with minimal rest. You get more work done in less time, increase intensity without needing more equipment or complexity, and improve recovery between sessions.
Why This Works for Us Executives
Efficient: Full body results with less gym time.
Targeted: Hits key postural and aesthetic muscles smartly.
Sustainable: You can use this method even during travel or busy seasons.
Scientific Backing: Eccentric supersets improve hormone response.
P.S. If you're reading this, I appreciate you. Help me share the wisdom below.
Now, as a token of appreciation, I’m launching a challenge completely FREE. No tricks. No upsells. No strings attached.
I’m inviting 40 high-performing executives in their 40s to join a FREE 40 Day Health Challenge starting July 1st.
This is for those who want to:
✅ Get their waist under 40 inches
✅ Bring LDL, blood pressure, and blood sugar back to healthy ranges
✅ Do it all without intense gym sessions or restrictive diets
And even if you're already under 40 inches with solid health markers, there's still immense value here, especially if you’ve got body or performance goals on the horizon.
That’s it for today.
Hasta la vista, amigo!