Your Day of Eating
This is what you do wake-up to bedtime. Tap each section to see the exact details.
Mode 1 happens from morning until late afternoon or dinner time. Eat the following foods in these amounts during it:
* counts as 1 fat thumb. Only add separate fat portions to very lean proteins. Any protein that isn’t very lean (under ~10g fat) already counts as 1 of your fat thumbs. Examples: eggs or dark meat.
* cruciferous. At least one vegetable serving per day must be cruciferous.
Rule 1 You must eat every prescribed portion daily.
Rule 2 Eat them in any order/combination you like.
Rule 3 Only eat these foods during mode 1, no other foods.
Calorie counting is not needed, the hand measurements are close enough.
After mode 1, you'll still be in a massive caloric deficit. But you just ate all the most important foods that help you feel the least hungry, and spare muscle.
Mode 2 is your freedom block. You may do whatever you want as long as you eat one more palm of protein during it.
Typical scenarios
1 "normal person meal"
Just a normal "whatever meal". Whatever your partner or family is having for dinner without causing much fuss. Maybe even a dessert and/or night time snack. You'll fit it in easily.
2 social outing/fun dinner
Restaurant, takeout, or pizza night etc. A big calorie meal and not optimal but the whole system can absorb it no problem.
3 physique goal oriented meal
Another block of lean protein , 0-2 cupped handful of clean carbs, 1 more thumb of fats and 1 more veggie fist . This is the hardcore option, you'll bank even more calorie deficit.
Only professional physique athletes eat the exact same calories daily. Your job is to in weekly aggregate maintain a calorie deficit.
Eating this style means that any combination of these scenarios still results in a net deficit to get leaner. The difference is that you get to choose the pace and sacrifice.