Happy New Year to all you chads and chadettes!

It’s the year of “Project 2025”. Which for me is to help as many as I can become chiseled and fight off the ugliness that has infected our world.

The fact is, chances to be a millionaire are higher than to have visible abs in today’s world.

A very sad thing and shows you how much health and a good looking body will become more of a status symbol than money.

So in light of all new year resolutions and gyms overflowing with peak normies again…

What better way to start the year off than talking about diets?

And help you reach this status symbol. Stand out in this crowd of gluttony, mog all the newcomers in the gym.

Let’s talk first, WHY YOU SHOULD DIET, why at least a 10-15% bf range for men (15-20% for women) is aspirable:

1. Leaning down is the easiest way to enhance your looks, feel more confident.
2. Having a healthy low bf puts you into 1% health, fighting off big pharma and sticking your middle finger to globo homos.
3. The journey of a healthy diet reconnects you to your body and makes you more appreciative.
4. Being lean makes it so much easier to build muscle. Skinny fat body types should start with this as well.

and also talk about why “eat less, move more” doesn’t cut it. Which the statistics show as well:

“Over 2 out of 3 people in the US are overweight and over 1 in 3 is obese. Even with help, most people don’t lose more than a few percent bodyweight after years of dieting and the majority of people gain back most of the weight they lost (yo-yo effect).”

SO WHY DO DIETS FAIL?

In short: HUNGER. Mother Nature equipped us with this feeling, it’s a part of us.

Consider it a vibe. Hunger sets our course and gives us drive. It pushes us to eat, the way fear pushes us to run.

Controlling your hunger is the real key to shredding off pounds of body fat. Not tracking every bite or fighting through cravings; it's all about keeping hunger at bay.

Hunger is the real villain here, making you eat more than you planned. Without it, cutting down would be as simple as deciding, "Yeah, I'll just eat less."

Hunger is tough to beat though because our bodies are wired to maintain homeostasis. The leaner you get, the more your hunger goes up.

That's perfect if you're out there hunting to avoid starvation. But when you’re just trying not to give in to that XXL ice cream tub in your freezer, it's a whole different ballgame.

It’s why GLP-1 peptides have become so widely popular. They simply make you feel full without even eating something. Just through releasing the right hormone, simply by a needle.

But I’m not a peptide guru. I don’t want to use pharma to trick your body, and instead teach you real methods and get your body back to factory settings.

Cause reality is, we didn’t evolve to be obese and most of all, be dependent on pharma. This is not our natural state

DECISION FATIGUE

Here’s another piece of the dieting puzzle…

Hunger is annoying, sure, but through self control manageable. Your biggest enemy is in fact EGO DEPLETION.

Being in control of your diet and hunger involves higher level decision making. Which your day is already full with as soon as you wake up.

It's the same deal as why you put off studying, stay up late scrolling through your phone. Although you know better.

Think of your brain like a muscle; after a workout, it gets tired.

We have finite amount of juice for making those high-level decisions… like solving Nikola Tesla level formulas, or plotting out our next big move in life. That's decision fatigue for you.

We're better at self control than any other living creatures (are we?), but we aren’t machines. Once our brain power is drained, our primal urges take over. You end up binging on whatever's in reach until you feel stuffed.

That's why diets crash and burn at night. After grinding through a long day, you roll home, have incredible hunger, and your mind's too clouded to even think about cooking.

You swing open the fridge, and BAM, there's the XXL tub of ice cream staring back at you. Decision fatigue kicks in, and you haven't got the brain juice left to fight off the hunger.

So, you end up grabbing whatever's easy, like that ice cream, instead of sticking to your diet plan.

STRUCTURE IS YOUR HOLY GRAIL

Structure is your golden ticket to flipping your lifestyle around. Setting up rules for yourself.

And why you should put more energy first of all into your diet structure. Instead of trying to implement a crazy cardio routine and start thinking about making your day more active. Back to “eat less, move more”.

The single cheat meal you eat after your stressful day can undo weeks or even a month of “moving more”. Doesn’t seem like simply training and moving more is the biggest needle mover, right?

Just so we're clear, none of this means exercise is a no-go when you’re dieting. But here is the deal: the real magic of effective exercise is ALSO in having a game plan.

Map everything out ahead of time, before the week. So you're not caught making a zillion choices every day about what to eat or when to hit the gym.

Jumping into a well-planned workout routine gives your brain again a break from all that decision-making fatigue.

Plus speeding up your metabolism? Works better by putting on muscles and investing 3-5 hrs a week into the gym, working out 3x a week.

“Failing to plan is planning to fail” is a cliche, because it's true... It's easier to avoid temptations than try to resist.

Plan your meals ahead (next to your workouts), making them easy to prepare. Having a fixed grocery list for the week are tools to help you.

What do you see in the fridge after you come home? (hint: easier not to have the tub of ice cream)

Keeping it easy and repetitive is your tool to success. Why the bro diet is loved by bodybuilders.The same applies to your workout routine.

That’s how you create a flow for yourself and have your brain just tapped it. With enough resources left now for other stuff.

It doesn't have to be a bland bro diet though. YOU CHOOSE your own meal collection.

But having one makes it finally easy for you to get, and most importantly stay effortlessly lean. Without peptides. This is the pill you need to swallow.

Don't try to wing it, wake up with a game plan.

EAT MORE, NOT LESS

Your last big needle mover…

Cranking up your activity or grinding through workouts you hate to “move more” isn't something you can keep up forever. That's why it doesn’t cut it for long term success. The same goes for the diet tip to “eat less”.

“Eating less”' means you're still picking the same slop but just taking smaller portions. That means you're always in a battle with your own appetite, trying to eat less than your body's screaming for.

As you diet on, you get hungrier, and your body slows down. You metabolically adapt. So you've got to cut back even more. That's when it gets really tough…

No wonder most diets fail this way.

What’s the solution?

What our Twitter/X space always recommends: Whole, high volume and most importantly, nutrient rich foods.

This summer I cut down myself, by sticking to my own plan (my Adonis Diet Protocol). Filling up my diet day primarily with fruit, vegetables, low fat dairy and lean meat. Keeping an eye on the amounts of fattier foods like eggs and milk. And not standing hours in the kitchen cooking.

My bigger meal is at the end of the day. When I’m most FATIGUED and HUNGRY.

Doing it this way allowed me to not be constantly bothered with calorie tracking. To get leaner after weight loss stalled I simply switched out some foods for even leaner options, or reverted to more fruits and vegetables.

This allows me and clients to feel full, satiated. To give your body the necessary vitamins and minerals as well from whole foods. Feel ENERGY filled as well.

Now to bulk I can simply switch back some foods. Keep the structure, keep my progress AND keep my head free for other stuff.

I go into the grocery store every time knowing what I need to get. In and out quick, not distracted by all the other options.

TAKE AWAY

Hunger, diet failure, and weight bouncing back have become all too common in mainstream diet culture.

It's not because you lack willpower or because of your genes. Unless you're dealing with some heavy medical issue, there's no reason you can't shred down and keep it off.

Bodybuilders pull it off all the time (heck, I consider myself one) without endless treadmill sessions, flavorless meals, or constant hunger surges.

Put your energy into a well-planned workout routine rather than stressing over every little move you make.

But here's the MAIN POINT: you need a smart diet game plan to keep decision fatigue and hunger in check.

Dieting is like anything else in life; once you understand it, you can master it.
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Affirm with me: you can become shredded.

Marcel
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​PS: I’m thinking about creating a series of diet and lifestyle hacks. Let me know if you’re interested in it, by simply replying to this mail.
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​PPS: Feel free to share your struggles as well. Let us include it and help out others with the same struggles as well.