This is where you start. It will lay the groundwork for all that you do. You must get your diet, fitness and complete Physical Armor set on point. No modern man can be at his best without the self-control to eat with precision and purpose. You must also be fit. You must look sharp. And you must carry yourself with swagger.
Eat with Purpose
If you think about it for a moment, what is the one thing on this planet you have 100% control over? No doubt about it. Might as well start right here with the simple stuff. Every man in modern western society has absolute control over what he eats – his diet.
There are no excuses. If you make the decision it’s as good as done. Man up, tough it out and deny yourself for a while. You’ve had many years to eat as you please. Those days are now behind you. Weak men eat as they please. There are no weak men here.
Sure you’ll be a little hungry for a while, but you will adapt and completely change your outlook toward food. It will become a pleasurable tool you wield for your benefit. It will become the fuel you burn on the chase and the building blocks for the added muscle mass you will carry around.
To start hard and fast, get the MyFitnessPal application for your smart phone. Plug in your age, weight and activity level as prompted. The app will provide you with your break even calorie count – this is the consumption number at which you can maintain your weight. Select the pounds per week you wish to lose and MyFitnessPal will provide your new caloric intake number.
Select a loss rate of 1 pound per week as your goal. This will allow for reasonable meals so you are not starving every day and also allow you to consume enough protein to develop your physique. And develop your physique you will. Make sure to read my next post.
In six months you will literally transform your physical person. A half-year should carve 25-30 pounds of useless fat off of your frame. Have no doubt, there is a terminator like muscular anatomy chart hidden beneath waiting to be developed.
Even if you need another six months at this loss rate, you will be well on your way.
Make no mistake, despite your stubborn metabolism, if you eat at a caloric deficit you will lose the useless extra fat you are walking around with.
Give yourself 8 weeks to see significant results. With the give and take of water weight and digestion, you will need an eight pound swing for consistent tangible results on the scale. Every pound after that will make a huge difference and really start to add up.
Enter everything into the app. Do not be a pretender and then complain it’s not working and give up. If you have a surplus day, get right back to the plan and continue. Day after day, week after week, month after month. Have the patience and discipline to get to your goal. You cannot be denied on this one. You do have 100% control.
What to Eat
Make sure to eat a variety of whole foods. Meat, vegetables and fruit should come first. Stay away from processed foods, sugar and alcohol.
Proteins come first. Shoot for .75 to 1 gram of protein per pounds you weigh per day, perhaps capping out at about 200 grams if you are a big guy to start.
It is not complicated. Chicken, beef, fish, Greek yogurt and cottage cheese will form the basis of your protein.
I also recommend a good protein supplement to help in making your numbers. A quality protein supplement is an easy way to grab a solid 40 grams of quick absorbing protein at a lean caloric rate.
For future reference, you’ll see that consuming 1 gram of protein per pound of body weight will naturally result in about an equal amount of grams of carbohydrates consumed per day if you stick to your caloric cap. In other words, your protein and carbohydrate macro percentages should be about equal as you run your weight cut. Fat gram macro totals will drop to third place. These macro figures will change when you hit your goal and begin to consume to maintain your weight or grow.
Don’t fret, the app will allow you to track these figures based on your entries. You will learn as you go.
And by the way, you are not on a diet. You are eating with purpose at a caloric deficit.
Once you reach your goal weight, you will craft your physique as you see fit. These first six months of discipline will teach you how to manipulate your caloric and macro intake as necessary. You will then sculpt yourself from there.
Dig deep every day and strive for excellence and Self-Mastery in your Physical Armor.
All the best,