The Only Meals You Need to Change Your Life Ep 538

Summary Notes


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.

Summary Notes

Diet and Lifestyle Consistency

  • Moses emphasizes the importance of consistency in meals for changing one's appearance.
  • He has maintained a six-pack for nearly 20 years, attributing this to a consistent eating pattern.
  • Moses has tried various diets and eating styles but settled on a routine that fits his entrepreneurial lifestyle.
  • He underscores the importance of a sustainable diet that can be maintained indefinitely, rather than a short-term fix.

"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.

Personal Experience with Fitness and Diet

  • Moses shares his journey, including the use of testosterone replacement therapy (TRT) from the age of 28.
  • He has experimented with a variety of diets, including keto, intermittent fasting, and bodybuilding-style eating.
  • Despite the various diets, Moses has remained in shape, indicating that his physical condition is less about the specific diet and more about consistency and adherence.

"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.

Five-Step Process for a Sustainable Diet

  • Moses introduces a five-step process he and other entrepreneurs use for maintaining their fitness goals.
  • The process is designed to be simple and adaptable to different lifestyles and work schedules.
  • The first step is to define whether the goal is to gain or lose weight.
  • He explains how to adjust calorie intake based on body weight and desired weight management goals.

"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.

Caloric Intake and Weight Management

  • Establishing a baseline caloric intake is crucial for weight management.
  • A common starting point is 2000 calories per day.
  • Adjustments can be made based on individual weight changes.
  • If weight is lost too quickly, increase daily calories to 2100.
  • If no weight change occurs after four weeks, decrease daily calories by 100.

"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.

Protein Intake and Satiety

  • Protein is emphasized for its satiating effect.
  • The recommendation is to consume an amount of protein in grams equal to one's weight in pounds.
  • Protein intake can be simplified to 1 gram per pound of body weight.
  • Lean meats are a recommended source of protein.
  • Each pound of lean meat roughly equates to 100 grams of protein.

"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.

Diet Flexibility and Meal Planning

  • After calculating protein needs and associated calories, the remaining caloric allowance is flexible.
  • Remaining calories can be used for other foods, including indulgences.
  • This approach allows for social meals and treats while ensuring protein needs are met.
  • The speaker personally prefers to eat a significant amount of protein and uses the remaining calories for other foods.

"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.

Maintenance and Caloric Adjustment

  • Caloric intake can be adjusted for maintenance or weight loss goals.
  • For maintenance, the speaker suggests multiplying body weight by 15 to calculate daily calories.
  • This method allows for a larger quantity of discretionary calories.
  • The speaker practices front-loading protein to keep breakfast and lunch low in calories.

"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.

Simplifying Meal Choices

  • Moses discusses the importance of simplifying meal choices to change one's physical appearance.
  • By altering the five to ten meals commonly eaten, one can significantly impact their diet and lifestyle.
  • Moses shares a personal hack for changing appearance by adjusting regular meals.

"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.

Consistency in Eating Habits

  • Moses eats the same breakfast and lunch daily, allowing for flexibility at dinner.
  • This consistent approach provides a framework for managing calorie intake and maintaining a balanced diet.
  • Having a fixed routine for two meals gives Moses the ability to enjoy variety and indulgence during dinner without compromising his fitness goals.

"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.

Utilizing Visuals and Effects in Content

  • Moses encourages listeners to check out his YouTube channel for a visual version of his content.
  • He mentions that visuals, effects, and graphs can enhance understanding and retention.
  • The YouTube channel is offered as a free resource for those who benefit from visual learning.

"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.

Daily Caloric and Protein Intake

  • Moses breaks down his daily intake of calories and protein, starting with breakfast and lunch.
  • He provides specific examples of the food items he consumes and their nutritional values.
  • Moses's diet is designed to meet his maintenance requirement of approximately 3000 calories per day.

"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.

Flexibility in Diet

  • Dinner is Moses's flexible meal where he varies his intake based on his remaining calorie and protein needs.
  • He emphasizes the importance of enjoying food while still meeting dietary goals.
  • Moses advocates for a balanced approach to eating, allowing for both nutritious foods and treats.

"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.

Addressing Misconceptions and Mindset

  • Moses addresses potential criticisms regarding his physique and the role of Testosterone Replacement Therapy (TRT).
  • He asserts that his dietary approach was effective even before he began TRT.
  • Moses emphasizes the importance of mindset in achieving fitness goals.

"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-by-Step Nutritional Strategy

  • Determine if the goal is to gain or lose weight.
  • Choose the appropriate multiplier for weight based on the goal (top half for gain, bottom half for loss) to calculate calorie intake.
  • Calculate grams of protein needed by multiplying body weight by one in grams.
  • Plan the first two meals to meet the protein requirement.
  • Subtract to find out remaining calories and consume them at dinner in any form preferred.

"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.

Dietary Flexibility and Personal Preferences

  • Intermittent fasting and meal frequency can be adjusted to personal preference.
  • Emphasizes that meal timing and frequency are less critical for non-competitive individuals.
  • Genetic factors and use of steroids are highlighted as more influential for competitive bodybuilders.

"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.

Practical Application and Results

  • Shares personal success stories from individuals who have lost weight using the strategy.
  • Addresses common questions regarding dietary components like greens, water intake, fish oil, and fiber.
  • Suggests that adherence to a simple and consistent diet can lead to regularity and overall effectiveness.

"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.

Simplifying Daily Meals

  • Keep breakfast and lunch consistent to manage protein intake and calorie count.
  • Limit sugar and fat during the day to avoid sluggishness and reserve larger meals for the evening.
  • Eating a substantial evening meal is associated with better sleep quality.

"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.

Long-Term Sustainability vs. Short-Term Perfection

  • Advocates for a nutrition plan that is sustainable in the long term over a perfect but short-lived diet.
  • Encourages adopting a realistic approach to fitness that can be maintained consistently.
  • Emphasizes the value of being in good shape throughout life rather than for brief periods.

"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.

Personal Philosophy and Avoidance of Debate

  • Shares personal dietary habits and results without the intention of engaging in fitness debates.
  • Expresses disinterest in debating the effectiveness of the strategy with others.
  • Encourages listeners to try the strategy if current methods are not working.

"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.

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