Whether you're trying to lose fat or put on muscle, your nutrition is everything. It's the difference between having visible abs and spending another summer with your top on at the beach.
We used to spend hours finding the right meals, calculating the calories and making sure the protein is right to make gains.
Now it can all be done in less than 10 minutes and few prompts.
Past mistakes
I spent years training 4 times a week, eating 3 meals a day thinking that was enough.
I made decent gains but could never understand why my abs wouldn't show. It wasn't until I understood my calorie intake that everything made sense, I wasn't under training. I was over eating.
One of the most used lines in fitness turned out to be true... Abs are built in the gym, revealed in the kitchen.
Why calories matter
Your body runs on energy. Give it too much and it stores the excess as fat, give it slightly less than it needs and it will eat into the fat stores to make up the difference.
It's simple to understand, no magic pill, no cutting carbs after 6pm, just calories in vs calories out.
To get lean for summer we need to be eating below our maintenance CONSISTENTLY. You need to put your body in a position where it has no choice but to burn fat.
A 500 calorie deficit every day adds up to 3,500 calories a week. That's roughly 1lb of fat gone. Every week.
But here's when most guys fuck it up, they're dialled in Monday-Friday and then the weekend hits.
They get on the beers all day Saturday and spend all day Sunday eating crisps ordering a takeaway to cure the hangover.
Just like that they've ~~wiped out ~~ the entire weeks deficit...
The maths doesn't care that you were good all week. 500 calories under for 5 days is a 2,500 calorie deficit. Two bad days at 1,000 calories over wipes out the whole thing.
CONSISTENCY IS EVERYTHING
The fat SHREDDER
This is what changes everything.
Instead of spending hours calculating your calories and figuring out meals, you hand the whole job to Claude.
To get the best out of the prompt give it every bit of information you can. Get your stats right and spend 10 minutes listing your favourite meals, foods you hate. Just be honest.
12 weeks until summer. That's enough time to make a real difference but you need to lock in now. Lay off the beers, forget about the takeaways. Make 2026 the year you finally make a change.
A few days ago I posted an article with several prompts to level up your fitness. That article now has 1.7 Million views which is insane, so here I am with part two.
Here's part one if you missed it:
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