No need to beat around the bush…do this and you will lose body fat and maintain your muscles!


The meals before and after your workouts you should be eating meats and fruit and/or starches.


And at every other meal you should just have meat, vegetables, and fat.


It’s that simple. No need to overthink it.


To show you what I mean, here is a template to what a day should look like for a woman.





3 eggs

½ an onion chopped and put into egg

Along with a handful of spinach

1 tablespoon of grassfed butter (to cook with)



3oz chicken

2 handfuls of mixed salad

1/3 cucumber

1 tablespoon olive oil

1 tablespoon vinegar


Preworkout meal

3oz ground beef or protein shake



Post workout/Dinner

3oz chicken

1 cup sweet potato

Cooked in 1 tablespoon grassfed butter




For a man you would just want to add in a little more protein at each meal but it would be roughly the same.


If you have been struggling to be consistent with your diet, get back to real food and give this a try.






Remember consistency is the key when it comes to weightloss and building lean muscle.


The lose X in 30 days are quick fixes that don’t last.


Fuel your body what it needs and it will look the way you want!