The Game with Alex Hormozi - The Only Meals You Need to Change Your Life | Ep 537

Episode Date: May 16, 2023

A diet should be sustainable and easy for you to follow. Today, Alex (@AlexHormozi) shares his personal experience and a five-step process for maintaining a lean physique without feeling like he is dieting. He emphasizes the importance of finding a sustainable eating plan that works for the individual in the long term.Welcome to The Game w/Alex Hormozi, hosted by entrepreneur, founder, investor, author, public speaker, and content creator Alex Hormozi. On this podcast you’ll hear how to get more customers, make more profit per customer, how to keep them longer, and the many failures and lessons Alex has learned on his path from $100M to $1B in net worth.Timestamps:(2:07) - Figure out your goal: gain or lose weight.(6:32) - Change 5-10 meals to change your appearance.(9:39) - Follow a 5-step process for your meals.(12:19) - Try something new if your current plan isn't working.Follow Alex Hormozi’s Socials:LinkedIn | Instagram | Facebook | YouTube | Twitter | Acquisition

If you want to change how you look, all you have to change is the five to ten meals that you have. Because most people, if you really think about it, eat the same five to ten meals. Welcome to the game where we talk about how to sell more stuff to more people in more ways and build businesses worth owning. I'm trying to build a billion dollar thing with Acquisition.com. I always wished Bezos, Musk, and Buffett had documented their journey. So I'm doing it for the rest of us. Please share and enjoy. Mosey Nation, I have been in six-pack shape for nearly 20 years.

I'm at like 19 and a half years that I've rocked the six pack. And just for full transparency, until I was 28, I was natural. I went on TRT, which is testosterone replacement therapy at 28. So the first 14 years was all that. And from 28 until now, I've been on TRT since then. Okay. Now, that being said, I have done a lot of different diets throughout my life. 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 like carnivore style eating. I've done IIFOM, which is if it fits your macros. I've done bodybuilding style like six to eight meals a day, really light, breath of the metabolism, whatever.

All right? I've done a lot of different things. And the real talk is I've been pretty much in shape for most of them. But what I want to talk about today is as an entrepreneur who's been doing this a decade, the last 10 years, 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. All right? So what I'm going to do is break

down a five-step process that I've applied. And many of the entrepreneurs that I know who've seen me eat and been around me a long time end up adopting this and they never go back. All right. So I'm just sharing what's worked for me. What I'm not saying is this is the most scientifically researched, whatever. I'm just sharing work for me. If something works for you, just keep doing that. All right. But for everyone else, this is just what I've enjoyed and has worked for a decade plus, all right? And many of the people that I know who've been in shape for a very, very long time follow an almost identical process, all right? Because if you can't do it forever, don't do it for a day, you're not going to stick with it. 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. If you're new to this channel, by the way, I own six gyms and I license my model to 5,000 gyms. So like, I have a decent idea of how to help normal people eat healthy. Just a little bit of context there. All right, that being said, one, you pick the goal. get bigger, get smaller. Whether you're a guy or girl, that's the goal. 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. Those are in the chunks of three. Now, all you have to do is multiply your body weight. So I'm going to use 200 pounds as my average because it's easy with math. So let's say I'm a 200 pound guy and I want to get leaner. All right. So I'm going to go to moderate cut, which is the second. in from the bottom here of these three, which you've got 10, 11, 12, and I'm going to say 10

because it's easy math, all right? And so I'm going to multiply 200, which is my weight times 10, which is this coefficient, which gives me, drummo please, 2,000 calories, all right? Now, if you're like, but doesn't it change? What about my exercise? And what if I have a physical job, it doesn't really matter. If you lose too much weight too fast, go to 11. Not a big deal. You can adjust it. All right. Now, if you're also on the flip side, you're like, I've been doing this for four weeks and I haven't changed anything. Go down one. Not a big deal. All right. Now, we've got 2,000 calories. Great.

Here's step three. You multiply your weight, 200 pounds again. You multiply it by one, really hard math, means 200 grams of protein. All right? And so the reason we do that is that protein is just very filling for most people. Some of the science, nerds are going to be like, you can only metabolize 0.7 grams per. Don't give a shit. I'm talking about what has been sustainable and easy for me to do.

And part of that is because you can measure in hundreds with pounds. I'm going to give you a real hack right now. Every pound of lean meat that you can consume, white fish, ground turkey breast, 96-4 ground beef, like any of the meats that are out there, shrimp, whatever. A pound is 100 grams of protein, all right? One pound, 100 grams of protein. So if you need 200 grams, you need two pounds. Now, that's if you exclusively ate meat.

And that's if you only ate that amount, you didn't eat any other protein. I tend to eat over my one gram per pound. So I have, you know, craziness. I do it because I like eating protein. It fills me up. I feel good on it. That's why I do it. If you don't eat as much, don't. All right. So now we're back to the math. This is the last math equation we're going to have to do.

We have 2,000 calories and we know we have to eat 200 grams of protein. All right. Now, all you have to do is figure out what two pounds of meat you want to eat or where you want to get your 200 grams of protein from and figure out how many calories are in that thing. That's it. For me, these two pounds of meat are both turkey. And yes, I eat turkey for both meals.

crazy. These are both 560. So for me, I know that that's 1120. That's how many calories I have of protein that I eat in my day. All right? So I subtract my 200 grams of protein and the calories associated with those meals from my 2000 in this example. And I would have 880 calories left over. Those 880 calories, here is the magic of how this works. You can do whatever you want with them. If you need to go out to a business dinner, you want to have drinks. Cool. Well, cocktail's probably 150 calories. Have two of those. have a 500 calorie meal of whatever you want. Because again, you've already got your protein in.

You can do whatever you want with it. Or you could just stay at home and have an entire pint of ice cream. That's 880 calories. Like you can do whatever you want. It doesn't matter. Or each of these cookies is probably 400 calories. You could have two of them. And that could be your dinner.

It doesn't matter. All right. And mind you, that's with a cut. That's with me trying to lose a pretty significant amount of weight. Now, I actually maintain, because we're going to this third chunk, right, in this 13 to 15 chunk, if I multiply my body weight, I'm more than 200, but let's just say it's 200 for math sake, times 15, 3,000 calories. So I would have an extra 1,000 calories on top of that 1,000 if I did that same thing. So now, instead of having two of these cookies, I could have like

five of these cookies for dinner, or I could have two of these bites, right, and still have some food, all right? So the magic behind this is that I like to front load my protein, get the protein out of the way and your breakfast and your lunch for me are very low ROI meals. So like I can do this. I wake up. I don't even think about what I have for breakfast and probably neither do you. And let me tell you a hack. If you want to change how you look, all you have to change is the five to ten meals that you have because most people, if you really think about it, eat the same five to ten meals. So if you want to change your entire life, all you have to do is change the five to ten meals you eat. That's it. All right? And so for me, I eat the same breakfast and lunch

every day. And then the dinner is my variable because I have business dinners, I travel, I go out, whatever it is. And so I know what I go into, how much extra calories I have left over after I've covered my protein. And so it gives me a lot of flex. 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. All right. So, you guys, love that you're listening to the podcast. If you ever want to have the video version of this, which usually has more effects, more visuals, more graphs, you know, drawnouts. sometimes it can help hit the brain centers in different ways. You can check on my YouTube channel.

It's absolutely free. Go check that out if that's what you are into. And if not, keep enjoying the show. Last part of this right now is what I want to show you is how I actually do this every day. Now, for me, mind you, I'm maintaining right now 3,000-ish calories a day. So I start my day with, let's call it a 200 calorie. You can call it a bar. You call it a brownie.

It doesn't matter because if I'm traveling, I might not have this with me. I'll grab a, you know, Quest bar at the airport, right? usually about 200 calories and 20 grams of protein, one of those bars. And then I have a shake, and this is 30 grams of protein and 160 calories. So all in, I'm in for 360 calories for my breakfast. All right? And I got 50 grams of protein knocked down already. That's it. Then I go to my lunch. I have a pound of turkey, which we already know is 560, and I actually only eat half of one of these guys. So I have a half serving. So it's one cup of rice. That works for me. And so that is 780 calories plus 360, which survey says 360 plus 780 is 1140.

So between these two things, I now have 150 grams of protein and 1140 in terms of calories that I've eaten so far. All right, mind you, I have 3,000 calories to eat just to maintain. All right, not bad. So now I go to dinner. Dinner is the big flex meal for me. Now, I also tend to eat a pound of protein at dinner. Do I need to? Absolutely not.

Do I want to? Absolutely. I love eating protein. I like eating meat. I feel good when I eat meat. I do. If you didn't, and let's say you were 150 pounds, and you'd already eaten 150 grams of protein up this point,

your entire dinner could be whatever you want. Pretty cool, all right? As long as it equaled out to the total amount of calories you. Okay? And so for me, I still eat a pound of lean protein when I go to dinner. And I do this also because then I'm full. If I just eat cookies, I'm usually not full.

And so I eat my pound of protein, and then I eat whatever I want to get the rest of my calories. And that's it. And I've been doing that for a very long time. You're like, there's got to be more to it. There really isn't. And for everyone who's going to probably comment and say, well, it must be nice to be on TRT. I did it before I was on TRT and I was also still ripped and jacked.

All right. Like, if that's your mindset, then good luck. All right. But for everybody else who doesn't have that mindset, this has worked really, really well. And a lot of entrepreneurs I know can do this. So here's the call to action. This is all you have to do. I'm going to restate it.

Step one, figure out you're getting bigger or getting smaller. Step two. pair it to which of the chunks of three numbers, you're going to multiply your weight by. All right? So if you're trying to gain, it's going to be the top half. If you're trying to lose,

it's going to be the bottom half. All right? Multiply that, you get your calories. Third step, figure out your grams of protein, which is your body weight times one in grams. All right? And the easy thing to do is just figure out the first two meals of the day

to get it to equal that amount of protein. That's it. 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. And if some of you were like, what about intermittent fasting? Do that if you want to.

And then you just have fewer meals to stuff it into. If you're like, I want to eat four meals, then eat four meals. It doesn't matter. All right? Because 99.9% of you will never step on a bodybuilding stage, which is the only place that that might carry any weight. But the real talk, if you really want to step on that stage, is your genetics and the steroids you use are going to matter more than any of that shit.

All right? Really want to be real. Okay. And so this has worked for a very long time. and I'm sharing this because I actually had a couple of guys stop me and say, dude, you made this nutrition video and like I lost 50 pounds using it. Like, thanks so much. And so I get a bunch of DMs about this stuff. And so this is really what I eat every day. This is it. This is like, so we're like, where's your greens? I have a multivitamin and I continue to stay alive. Don't know. How much water

you drink? As little as I can so I don't pee at night. What other questions do I normally get? Do you take fish oil? Nope. What other common questions we're going to get? What about fiber? So there's lots of research on this, but, well, I'm not going to, I'm not going to blow up the internet on this. I'm regular. I'm fine.

This works great. Okay. So if you want the easiest setup that I have found under the sun, keep your breakfast and your lunch the same, get it to equal out to the protein that you want, figure out what those first two meals were in terms of calories. I try to keep these as little as possible because for me, I work during the day. So I don't want to be sluggish. So I try not to have a ton of sugar, a ton of fat during the day so that when I eat at night,

I eat my big meal, I unwind, I relax, I hang out with Layla, and then I can like check out back half the day and I sleep great. All right. And to quote Dan Soder, if you're having trouble sleeping, you're not eating enough, all right? 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, all right, every time. And my point is, is like, if you're like, this sounds crazy, then don't do it. But if what you're doing hasn't worked for you, consider trying this. And you might be surprised. It's worked exceptionally well.

And almost every entrepreneur that I know who started doing this has kept with it. Because the end of the day, if you have a 90% thing that you can do for the rest of your life versus a hundred percent thing that you've only did for six weeks, then why even bother just being shredded for six weeks and then being fat for the rest of your life. Just be pretty good shape your whole life. and that way you'll actually get the long-term dividends. So anyways, Mosy Nation, love you guys. This was a, like, massively over-requested. 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. It works for you, awesome. It doesn't work for you. Keep it great.