In this episode, the host, a seasoned entrepreneur and owner of six gyms with a model licensed to 5000 others, shares his personal approach to maintaining a six-pack and a healthy lifestyle for over 20 years, including a decade on testosterone replacement therapy (TRT). He outlines a five-step process adaptable for other entrepreneurs, focusing on setting a goal, calculating caloric intake based on weight, prioritizing protein consumption, and allowing flexibility for business dinners or indulgences within one's caloric limit. Emphasizing sustainability over perfection, he advocates for a practical and consistent diet that fits one's schedule, with the key takeaway being the simplicity of changing just five to ten meals to transform one's physique and health.
"If you want to change how you look, all you have to change is the five to ten meals that you have."
This quote highlights the idea that altering a small set of recurring meals can significantly impact one's physical appearance.
"I've pretty much eaten the exact same way because it has worked for me as the easiest thing for me to do with my work schedule in terms of time to prep, time to clean, easy to eat, not have to think, be able to have business dinners, be able to have drinks, and work out a lifestyle that, for me, I've never really had to feel like I was dieting and maintain a six pack the entire time."
Moses describes how a consistent and manageable diet has been key to maintaining his physique while balancing a busy work life, without feeling restricted.
"I have been in six pack shape for nearly 20 years."
Moses provides context for his credibility in discussing fitness and diet by mentioning his long-term physical condition.
"I've done keto stuff. I've done high carb, I've done low carb. I've done high fat. I've done intermittent fasting. I've done alternate day fasting. I've done carnivore style eating. I've done ifym, which is, if it's your macros. I've done bodybuilding style, like six to eight meals a day, really light, rev the metabolism, whatever."
This quote lists the various diets Moses has tried, showcasing his extensive personal experience with different nutritional approaches.
"So number one is you have to figure out what your goal is. You're trying to get bigger, you're trying to get smaller, all right? That's the base, simplicity."
This quote emphasizes the importance of setting a clear fitness goal as the starting point of the dieting process.
"From there, you start at number seven all the way up to 21. And every three you go from extreme weight loss to moderate weight loss to maintenance to moderate weight gain to extreme weight gain."
Moses explains a system for categorizing diet goals in increments of three, from extreme weight loss to extreme weight gain, to tailor the diet to the individual's needs.
"And so I'm going to multiply 200, which is my weight, times ten, which is this coefficient, which gives me. Drummel"
Here, Moses is providing an example of how to calculate daily calorie intake based on body weight and the chosen goal from the previously mentioned system. The quote is incomplete, but it implies a formulaic approach to determining caloric needs.
"2000 calories." "If you lose too much weight too fast, go to eleven." "I've been doing this for four weeks and I haven't changed anything, go down one."
The speaker is providing a simple method to manage caloric intake starting with a baseline of 2000 calories, suggesting an increase or decrease in intake based on the rate of weight loss or lack thereof.
"You multiply your weight, 200 pounds... by one... means 200 grams of protein." "Every pound of lean meat... is 100 grams of protein."
Moses is explaining how to calculate daily protein needs based on body weight and providing a practical way to measure protein intake using lean meats.
"So I subtract my 200 grams of protein and the calories associated with those meals from my 2000... And I would have 880 calories left over... You can do whatever you want with them." "Or you could just stay at home and have an entire pint of ice cream. That's 880 calories."
Moses describes how to incorporate flexibility into a diet by consuming the necessary protein first and then using the remaining calories for other foods, demonstrating how to enjoy various foods while still adhering to a specific caloric goal.
"In this 13 to 15 chunk... times 15 is 3000 calories." "So I would have an extra 1000 calories on top of that thousand if I did that same thing."
Moses discusses how to adjust caloric intake for maintenance, using a multiplier to increase total daily calories, which in turn increases the number of discretionary calories available for consumption.
"If you want to change how you look, all you have to change is the five to ten meals that you have."
This quote emphasizes the idea that small changes in routine eating habits can lead to significant physical changes. Moses suggests that by altering a few staple meals, one can transform their diet and by extension, their body.
"And so for me, I eat the same breakfast and lunch every day. And then the dinner is my variable..."
This quote illustrates Moses's strategy for maintaining his diet while accommodating his lifestyle, which includes business dinners and travel. By keeping breakfast and lunch constant, he can manage his calorie and protein intake effectively.
"If you ever want to have the video version of this, which usually has more effects, more visuals, more graphs, drawn out stuff, sometimes it can help hit the brain centers in different ways."
This quote is an invitation to engage with content in a different medium that might aid in learning. Moses acknowledges that different formats can cater to various learning styles, potentially making the information more accessible and memorable.
"Now, for me, mind you, I'm maintaining right now, 3000 ish calories a day."
The quote outlines Moses's daily caloric goal, which is a crucial part of his diet strategy. He uses this figure to plan his meals and ensure he is meeting his body's maintenance needs.
"So when I get to that big dinner, I can try that new dessert, or I can have multiple cocktails and still keep a six pack."
This quote highlights Moses's approach to balancing his diet with his social life, allowing for indulgence within the framework of his nutritional goals. It exemplifies how one can enjoy a variety of foods while still maintaining their physique.
"All right, if that's your mindset, then good luck."
The quote is a response to skeptics who might attribute Moses's physical condition solely to TRT. He challenges this mindset and implies that success in fitness relies on more than just external aids; it requires dedication and the right approach to diet and exercise.
"Step one, figure out you're getting bigger or getting smaller. Step two, parent to which of the chunks of three numbers you're going to multiply your weight by."
This quote outlines the initial steps of the nutritional strategy, emphasizing the importance of goal identification and the corresponding calculation for caloric intake based on whether one wants to gain or lose weight.
"Third step, figure out your grams of protein, which is your body weight, times one in grams, all right?"
This quote specifies how to calculate the daily protein requirement, which is a straightforward multiplication of body weight by one.
"Step four, subtract to figure out what the leftover calories you have are. And you can eat all of those at dinner in whatever form you want."
This quote explains the final step of the daily nutritional planning, which involves allocating the remaining calories to the dinner meal, allowing flexibility in food choices.
"And if some of you are like, what about intermittent fasting? Do that if you want to."
This quote acknowledges the option of intermittent fasting as a personal choice that can be incorporated into the nutritional strategy without affecting its core principles.
"Because 99.9% of you will never step on a bodybuilding stage, which is the only place that that might carry any weight."
This quote emphasizes that the intricacies of meal timing and frequency are largely irrelevant for the general population, as opposed to competitive bodybuilders.
"And I'm sharing this because I actually had a couple of guys stop me and say, dude, you made this nutrition video and I lost 50 pounds using it. Thanks so much."
This quote highlights the practical success of the nutritional strategy, as evidenced by personal testimonials of significant weight loss.
"What other questions do I normally get? Do you take fish oil? No. What other common questions are we going to get? What about fiber?"
This quote addresses common dietary concerns and supplements, suggesting that the speaker does not prioritize them in their diet.
"So if you want the easiest set up that I have found under the sun, keep your breakfast and your lunch the same."
This quote recommends simplifying meal planning by keeping breakfast and lunch consistent, which helps in managing daily nutritional goals.
"Because when you eat a huge meal, I love what he says. He says you sleep so deep, you touch the bottom of the pool."
This quote suggests that consuming a larger meal at night can lead to deeper and more restful sleep.
"Because the end of the day, if you have a 90% thing that you can do for the rest of your life versus 100% thing that you can only do for six weeks, then why even bother just being shredded for six weeks and then being fat for the rest of your life?"
This quote contrasts the benefits of a sustainable nutritional approach with the drawbacks of a perfect but unsustainable diet, advocating for long-term health and fitness.
"I've stayed away from fitness stuff because I don't want to get in debates about it. Like, I don't care. This works for me. If it works for you, awesome. If it doesn't work for you, keep it."
This quote reflects the speaker's personal philosophy on sharing their nutritional strategy, focusing on what works for them and offering it as an option for others without wanting to argue its merits.