1 ) Eat a shit-load of plants and animals.
This means every time you sit down to eat a meal, you make sure you have a lot of protein, vegetables, and healthy fats. Great fat sources include coconut, avocado, olive oil, grass-fed/pastured meats, and wild caught fish.
2 ) Don’t eat grains, dairy, or vegetable oils.
This means no bread, pasta, cereal, quinoa, milk, cheese, yogurt, peanuts, corn, or canola oil. All of these foods are inferior to their plant and animal counterparts in terms of maximizing vitamins and nutrients while minimizing inflammation in the body. This is usually the most difficult step for people, but I can assure you it is by far the most important.
3 ) Eat the same few meals over and over again.
This makes cooking and nutrition easy since you do the research once, and repeat what you know already works. You will save money by shopping only for necessities, and save time by cooking in bulk.
4 ) Limit fruits and high carbohydrate vegetables like yams and sweet potatoes to your post-workout meal only.
All carbohydrates are converted to sugars in ordered to be used by the body and any excess sugar will be stored as fat. Post-workout is the only time in the day where you can guarantee that these sugars will be used, instead of stored as fat. Only exception is the use of lemons and limes in water or salad dressings.
5 ) Eat 25+ grams of protein within 30 minutes of waking up and 30 minutes of working out.
The meal first thing in the morning will help to regulate insulin and minimize cortisol production. The post-workout meal takes advantage of the optimum window to rebuild your muscles. Only exception to eating first thing in the morning is when you’re applying an intermittent fasting strategy.
6 ) Limit exercise to a maximum of 45 minutes per day.
Overtraining can prevent fat loss just as easy as being sedentary. Intensity beats duration every time, so always try to shorten workouts in the effort to make them more intense. Workouts should either be short and fast,(sprints, kettlebell swings, box jumps, etc.) or strength training with heavy weights and compound movements(Squats, Deadlifts, Pullups, Presses). Anything that doesn’t fall under one of these two categories should be done purely for the purpose of fun.
7 ) Eat less often.
Once you get your body accustomed to using fat instead of sugar for energy, you will feel unbelievable from eating less often. The time between meals allows your body to use fat stores for energy and to help repair cells which may help you prevent disease and live longer. Shoot for 3-4 meals a day and try to mix in at least one day a week where you go at least 12+ hours without food (including time asleep).
8 ) Use your lifestyle to multiply results.
Sleep in a pitch black room, and shoot for a minimum of 7 hours of sleep per night. Get outside and get 30 minutes of sunlight several times a week. Learn a new subject, language, or skill. Use the 80/20 principle to limit things in your life to the most important few. Eliminate time-wasters and multitasking, and become more productive. Play every day, and do things you love. The goal is to minimize stress and the release of cortisol, which can be as detrimental to reaching your goals as eating poorly.
9 ) Drink lots of water.
Water is important for almost all bodily functions and it is great for helping keep hunger in check. It should be the only beverage you are drinking. Anything with artificial flavors does not count as water. The only exception to this is herbal teas.
10 ) Allow yourself a cheat meal/day up to once a week.
This is strictly for mental relief from the other 9 rules. The purpose of the cheat day is to remove perfection as an option and to assure you that one or two bad meals won’t stand in the way of your ultimate goal. When you mentally factor in the cheat meal into your diet, it allows you to recognize bad food for what it is and to get right back on the horse the next day.