Every Wednesday, I drive across town to pick up food donations for our little foundation in the heart of Quito.
And every Wednesday, Edison, the security guard of one of our main donors, opens the gate for me to drive in and load up the car with all the vegetables and fruits I can fit in.
Now, the sun here can be merciless and I’ll often be wearing nothing but shorts and a tank top. (No sunscreen. I never use sunscreen.)
And the other day as I was loading boxes into the car Edison complimented me on my physique.
“Que buen fisico, Victor.”
“Gracias”, I replied. (I really don’t handle compliments well.)
He then proceeded to ask me if I lift weights at a gym. I told him no, I just train at home using my own bodyweight, mostly.
“It’s important to work out, right? For good health and good looks”, he added.
“Claro que si.” (Of course)
“Es super importante”, I said as I was getting back into the car to head home.
It’s SUPER important to work out and to be in shape. No matter your age, your line of work, or the continent you live in.
Being in great shape is non-negotiable. And training is a huge part of it.
But make no mistake, my body is primarily the product of eating right.
Unfortunately, the people here don’t have the slightest clue what that means. Their diet could hardly be any worse.
(And believe me, I wish just as much as you do that fried carbs with trace amounts of protein comprised a good diet).
Now, interestingly enough they’re not eating a lot. They’re eating all the time, sure, but calorically speaking, it’s nothing out of the ordinary.
In fact, I haven’t met a single Ecuadorian who puts away as much food as I do. Not even remotely.
Genetics? No. This is not a South American phenomenon. I see this wherever I go.
In fact, most of you reading this right now are eating way too little.
Yeah, even you. You have conditioned your body to gain fat on poverty calories.
A lifetime of inactivity, a standard (aka processed foods) diet, a history of restrive diets to lose fat last minute for your beach vacation, no significant amount of muscle on your body, and…
habitually eating too little.
Remember what I told you the other day?
Your days should be so active you lose fat on a HIGH-CALORIE diet.
Now, that doesn’t mean you gotta run around like a monkey cracked out on Adderall 24/7. Not at all. You simply integrate more low-intensity activity into your daily routine, and above all else, you refrain from sitting on your butt all day.
Stay on your feet for the majority of your waking hours.
Train your body daily.
Eat to complete satisfaction.
That’s your recipe for a strong metabolism, a stronger, harder body, an energized mind, better and more restful sleep, a better outlook on life, and youthful hormonal status into old age.
Sounds like something you want, right? We’ll get you there, no problem. And we’ll do so by gradually bumping up your activity levels and your calorie intake.
Keep raising your activity until you get leaner while eating considerably more food.
If you chronically restrict your diet you are making a big mistake.
No man should eat less than 3000 calories a day.
Personally, I am way above that number.
And yeah, despite individual hereditary and metabolic backgrounds, the number matters. This is what rock-bottom energy intake should look like for a strong, healthy, and lean individual.
If eating 3000 calories today would have you looking like a rollie pollie in 6 weeks, you’re too sedentary.
Get a move on.
Increase your energy output. Increase it to the point where you eat to your heart’s content every day while getting harder every week.
Make no mistake, this process will take time. Good. Invest in yourself and it will pay back generously.
Be Like A Child Again
It breaks my heart.
Seeing kids glued to their phones all day, addicted to junk food, getting fatter, weaker and more dysfunctional every year.
Obviously, the little ones are not to blame. Their parents on the other hand..
I remember growing up in the mountains of Austria.
Those were different times. We were running around all day, constantly on the move, constantly active. Not a day went by without generous amounts of physical activity.
Sure, we played video games and ate garbage foods every now and then. But for the most part, we were on our feet, playing, chasing, building, jumping up trees, being children.
Do you think any of my friends growing up were fat?
Not much has changed since. Granted, I went through a period during my adolescence where I hardly moved a muscle and ate terribly (and grew a pair of titties). But for the most part, I stayed active all my life.
And today, I am at my most active. I am also at my healthiest, my strongest, my best – inside and out.
And I’m telling you, you gotta be like a child again.
Moving around all day. Eating without restrictions. Living free.
“How do I move around all day when I work a desk job?”
Simple. You find ways to integrate more steps and more STANDING TIME into your days. And when you get home from work, you do your push-ups and squats.
Your days should be demanding – physically and mentally. As far as I’m concerned, you should work your body and mind every single day. But do not forget to enjoy the ride. Make it challenging, but find fulfillment in the process. Make bettering yourself great again.
Train purposefully, but playfully. Your workouts should be a pleasant break from your daily routine. They should be rewarding and fun, not a drag. [That’s precisely why I don’t follow a rigid training program anymore.]
You should become addicted to your new daily routine and the results it produces. None of this should feel forced.
Don’t let your office chair cripple you. Don’t let your diet poison you. Don’t let your lifestyle burry you.
You have one shot at this.
Make it count.
Are you ready to lose fat, build muscle and unleash your ultimate self?
How about finally losing the stubborn fat around your midsection,
having more ENERGY than you know what to do with,
and just feeling UNSTOPPABLE every single day?
We can get you there, no problem.
And what’s better.. we can get you there without dieting, supplements or going to the gym.
Enter the World’s Premier Transformation Program for Dedicated Men.
The time is now.
do *you* eat this “much” in conjunction with daily fasting/one meal a day?
I love this style of eating as it gives me so much energy and clarity. But >3000 kcal within one meal ain’t no joke!
Greetings from Germany
Eating 3000+ calories in one single meal is a walk in the park for me at this point. And yes, I have my only meal of the day in the evening.
I wouldn’t recommend people jump into this right away, however. I have been eating this way for the last 2 years, slowly increasing the amount of calories over time.
Danke für die Antwort, Victor 😉
If I may add a further question:
through your videos and your rapid fatloss a.k.a. the shredder ebook you recommend 48h fasts on certain occassions. I really love them just for the discipline they instill. Trying to at least insert one each month.
Have you changed your stance on them or would you still recommend them *on occassion*, e.g. once a week, if the compensation is in place?
(I bought both of your books and really like them. Lots of good perspectives, even for advanced lifters [20+ years] in already good shape. Very helpful stuff without the headaches of micromanaging each component. Might be dropping you a before-and-after this spring as I’m really hyped with what I’ve seen so far and the ease of its application. )
I love a good 48h fast here and there. Specifically for the reason you mention: DISCIPLINE.
Few things in this wotld get my mind (and my priorities) straight like a longer fast.
However at this point, I don’t go beyond 24 hours of fasting on a regular basis because I am simply too active to get away with it side-effect free. If activity is controlled on fasting days, however, I believe this is one of the most powerful health, performance and longevity tools humans have. And it’s completely free (you just gotta man up and stop eating).
1-3 48’s a month is a good interval for most, I believe. The more body fat you carry and the more sedentary you are the more prolonged fasting you can do.
The key here is proper compensation after your fast.
Thank you for your support, Sascha. I’m happy to hear my programs were of help to you. And yeah, a before-and-after is always appreciated.