Hi,
I’m Leo.
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Key Elements to Losing Fat/Gaining Muscle
Body composition is best altered by Nutrition, Exercise & Recovery
Food &
Nutrition
Sleep &
Recovery
Movement &
Exercise
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A journey of a thousand miles
begins with a single step
ALL
ABOUT US
Phenomenon whereby something new and somehow valuable is
formed the created item may be intangible such as an idea or a
physical object such as an invention, a literary work
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Nutritional Priorities
What is most important for body composition? What is least important?
SUPPLEMENTS
5 Caffeine, creatine, beta alanine, BCAA, Multivit, EFAs
NUTRIENT TIMING
4 Macro/calorie cycling, timing & meal frequency
MICRO NUTRIENTS
3 Vitamins, Minerals & Water
MACRO NUTRIENTS
2 Protein, carbs and fat, as well as fiber
ENERGY BALANCE
1 Calories in/out, caloric intake, bodyweight change
MINDSET & LIFESTYLE
! All or nothing thinking, consistency, support
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Should We Count Calories?
My view is that we shouldn’t!
1. It’s not sustainable or
practical
2. People eat food, not
macros or calories
3. Calorie counts have
significant margins for
error
4. Calculating what we burn
is highly inaccurate
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So how do we optimise
nutrition for weightloss
or muscle gain?
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Develop Habits That Match Your Goals
Habits are not dependent on willpower or motivation
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How To Develop Lifelong Habits
Decide on the easiest habit possible. Once it is, break it down further so it’s even easier
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The three key habits
to develop for
body composition
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Step 1: Eat Slowly
Do not move from this step until you have mastered it
Put your fork down between bites
Do not pick up your fork until your mouth
is empty. Aim for about 25 chews.
Eat like a wine connoisseur
Chew slowly, feel the texture of the food in
your mouth as you eat it. Take ~20 mins.
Make meal time your time
Move from your desk or the TV to a table.
Put away your phone. Just eat and relax
Match the slowest person on the table
If you have kids, match them bite for bite.
Or be awkward and mimic your partner
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Step 2: Eat Until 80% Full
Do not move from this step until you have mastered it
Just before eating
Are you hungry? Pause and check in. You
want to be a 7/10 in fullness. Eat at a 7!
Immediately after eating
To be 80% full, aim for a 2/10 in fullness.
Pause 15 mins before eating more
Two hours after eating
You may start to feel a little hungry, like
you could eat something but it isn’t
overwhelming
Three-Four hours after eating
Check in. You may be a bit hungry. Perhaps
a 4 to 6. If you’re a 7/10, eat. Not really
hungry yet? That’s okay, just follow cues.
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Step 3: Add Whole, Minimally Processed Food
Do not move from this step until you have mastered it
Start adding more minimally processed
Add some minimally processed food where
you would have normally not
Prepare shopping list/dinner plans
Preparing a few evening dinners (or even
just 1) ahead of time will prevent surprises
Learn to food prep
This can be as easy as pre-slicing peppers
or potatoes. Instagram isn’t real…
Do a kitchen make-over
If a food is in your house, either you,
someone you love, or someone you
marginally tolerate will eat it
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Nutritional Priorities
What is most important for body composition? What is least important?
SUPPLEMENTS
5 Caffeine, creatine, beta alanine, BCAA, Multivit, EFAs
NUTRIENT TIMING
4 Macro/calorie cycling, timing & meal frequency
MICRO NUTRIENTS
3 Vitamins, Minerals & Water
MACRO NUTRIENTS
2 Protein, carbs and fat, as well as fiber
ENERGY BALANCE
1 Calories in/out, caloric intake, bodyweight change
MINDSET & LIFESTYLE
! All or nothing thinking, consistency, support
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Summary
Key things to remember:
1. Learn habits that will last a lifetime, not just a diet duration
2. Take it slowly. One step at a time.
3. Aim to be around 80-90% consistent
Be kind to yourself!
Want some support?
Register at for 14 days of free habit coaching
at XXX
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