“If you follow the advice in

this book and train properly,

you WILL lose fat and build
muscle.”
- Mike Matthews,
bestselling fitness author.

Guaranteed
Fat
Loss
7 Steps to Creating a
Diet that Will Get You
Shredded
 !
!
!
!

Guaranteed !
Fat !
!
Loss!
!
7 Steps to Creating a Diet that
Will Get You Shredded!
!
!
!
!
Armi Legge
!
Evidence Magazine
!
!
!
!
!
Copyright © 2014 Evidence Magazine
!
All Rights Reserved
!
Feel free to email, tweet, blog, and pass this ebook around the web ... but
please don’t alter any of its contents when you do. Thanks!
!
- Armi
!
!
!
!
!
!
!
!
!
!
!
What People Are Saying About Guaranteed
Fat Loss

!
“Guaranteed Fat Loss makes the ‘complicated’
maze of dieting paint-by-numbers simple. If
you follow the advice in this book and train
properly, you WILL lose fat and build muscle.”
!
- Mike Matthews, best-selling author and
creator of muscleforlife.com.
!
!
!
!
“This is literally the exact method I
use with folks who ask me how to
lose fat in the most efficient and
controlled way possible.”
!
- Dr. Spencer Nadolsky, weight loss
specialist and director of
examine.com.
!
!
“Dieting was once thought to be a complex and delicate balance between
meal timing, food choices, anabolic windows, and sodium. I wasted so
much time focusing on things that had little to no impact on my body
composition. You, on the other hand, don’t have to waste another second!
Armi has put together 30 pages of sourced information that focuses
exclusively on the things that actually matter. There are no fluff chapters or
wasted words in this mini book. Using the exact same blueprint outlined in
this manual is how I was able to diet for 56 weeks and lose 50lbs.”
!
- Joey Colozzo, natural bodybuilder.
 “From the moment I read Armi Legge's
article “Why Clean Eating is a Myth” I knew
he was someone to follow! Through Armi's
research articles and podcasts I have
improved my relationship with food and am
passing it on to educate and inspire my
clients!”
!
- Deanna Harder, CSEP-CPT
!
!
“In this book Armi provides not only a
synthesis of a great deal of relevant research
for the every day dieter and aesthetically
minded trainee, but he also does a fantastic
job of putting it in a practical easy-to-use
format. This is a skillful example of how to
collate relevant and complex information and
put it into straight forward, applicable terms. In
an empowering step-by-step fashion this book
not only teaches you basic fundamental
concepts about improving body composition,
but also guides you in the development your
own diet based on these concepts.”
!
- Eric Helms, professional bodybuilder, powerlifter, research and coach.

 “Armi is giving away all the secrets
of diet coaching! Just kidding. Kind
of. Guaranteed Fat Loss is a
blueprint for how to set up your diet
to actually get the fat loss you want
and need. The numbers, the why's,
and the how's with the science to
back it up. Just what we need in
fitness today.”
- Joy Victoria, CPTN, writer at
FitnessBaddies.com.
!
!
!
“This guide is the most concise, practical
and scientifically accurate blueprint on fat
loss I have come across.”
- Mike Howard, BCRPA.

!
!
!
!
!
 Contents
“Everything must be made as simple as possible. But not simpler.”
!
9!
Step 1: Estimate Your Maintenance Calorie Needs
!
11!
Step 2: Set a Calorie Deficit
!
15!
Step 3: Set Your Protein Intake
!
19!
Step 4: Set Your Fat Intake
!
28!
Step 5: Set Your Carbohydrate Intake
!
31!
Step 6: Put It All Together
!
33!
Tools and Tricks to Make Your Diet Easier
!
35!
There’s An Easier Way to Diet
!
38!
References
!
40
“Everything must be made as simple as
possible. But not simpler.”
― Albert Einstein
!
Losing weight will never be easy or fun.
!
If it were, everyone would be lean.
!
It doesn’t matter if you want to lose 100 pounds so you can fit in a normal
size shirt, or if you’re trying to lose 10 pounds so you can see veins on
your abs -- dieting will always be hard.
!
When you invest your time, energy, and money in a diet, you deserve
results.
!
You also shouldn’t have to waste your time on pointless activities that don’t
give you the body you want.
!
In other words, you need to take the easiest route to your goal.
!
Unfortunately, most diets force you to do the opposite.
!
They make you follow rigid, pointless rules that leave you restricted,
confused, and craving junk food. They help you lose weight at first, but
eventually you start to gain it back.
Who can blame you? These kinds of diets are totally unsustainable.
!
It’s like telling a high schooler to be abstinent. “Avoid tasty food and
women and you’ll never get fat or AIDS.” Yeah, maybe, but you’re also
going to be craving chocolate and sex (in that order).
!
Most diets also ignore the single most important rule of fat loss:
!
Calories count, and macronutrients matter.
!
Read that again.
!
Every study on this topic in the last century has found that people who eat
fewer calories than they burn lose weight.(1-11)
!
However, calories aren’t the only part of this equation. By eating the right
amounts of carbohydrate, protein, and fat, you can get leaner in less time,
and with less effort, hunger, and anxiety.(12-18)
!
This book will show you how to create a simple, foolproof diet that lets you
eat all of your favorite foods, while losing fat and maintaining your muscle
mass.
!
You’ll do this in six easy steps, all of which include detailed examples.
!
Let’s get started.
!
Step 1: Estimate Your Maintenance Calorie
Needs
!
Your “maintenance calorie intake,” or MCI, is the number of calories you
need to maintain your weight.
!
There are about 10 or 15 different formulas that will help you find this
number, but they’ll all give you about the same answer.(19-27) Instead of
wasting time on lots of math, we’ll use a simpler equation.
!
It was developed by Alan Aragon, a writer, researcher, and coach. It’s
based on the equations used in research studies, but it’s more flexible and
easier to use.(28)
!
The Alan Aragon Energy Equation (Pounds)
!
Total Energy Expenditure = Body weight in pounds x (8-10 or 9-11 +
average total weekly training hours)
!
The Alan Aragon Energy Equation (Kilograms)
!
Total Energy Expenditure = Body weight in kilograms x ((8-10 or 9-11 +
average total weekly training hours) x 2.2)
!
Here’s how to adjust this formula based on your gender and activity levels.
!
If you’re a woman or someone with a sedentary lifestyle, use the “8-10”
range inside the parentheses.
!
If you’re a man or someone with a more active lifestyle, use the “9-11”
range.
!
Here’s a more specific guide to using these “activity multipliers,” as they’re
called.
! Lean Tip #1
Woman or less active person:
You should ignore
!
most online calorie
8 = low intensity training.
! calculators like those
9 = moderate intensity training. on MyFitnessPal,
! FitDay, and
10 = high intensity training. elsewhere. They
! almost always
Man or more active person:
underestimate your
! calorie needs,
9 = low intensity training.
! because they’re
10 = moderate intensity training. designed for people
! who need to lose
11 = high intensity training. weight.
!
If you’re sedentary, this model may slightly underestimate your energy
needs. In that case, use the upper range of each multiplier.
!
Before you look at the example, remember:
!
Equations only give you an estimate of your calorie needs. You will never
know exactly how many calories you burn, and you don’t need to. All you
need is a starting place.
!
Example
!
Jon is a 25 year old grad student and weightlifter who weighs 170 pounds.
He lifts 4 times per week for an hour at a time, and rides his bike around
campus for about 2 hours total per week.
!
Due to school, he’s otherwise sedentary (and bored).
!
Here are Jon’s stats.
!
Weight: 170
Training hours per week: 6
Activity level: low, or a “9” from the above scale.
!
Being a math major, Jon likes this part.
!
Step 1: Plug in your weight, activity multiplier, and weekly training hours.
!
Total Energy Expenditure = 170 x (9 + 6)
!
Step 2: Add the numbers inside the parentheses.
!
Total Energy Expenditure = 170 x (15)
!
Step 3: Multiply your weight and activity score.
!
Total Energy Expenditure = 2,550
!
Jon needs to eat around 2,550 calories per day to maintain his weight.
!
Now Jon can set a calorie deficit based on his maintenance needs. We’ll
do that in step two.
!
Step 2: Set a Calorie Deficit
!
The best way to set a calorie deficit is to subtract a percentage from your
maintenance calorie needs.
!
You can pick an arbitrary deficit like “500 calories less per day,” but that
might be too aggressive or low for you, depending on your calorie
expenditure. If you’re maintaining your weight at 2,000 calories per day,
cutting your food intake by 25% would really suck.
!
In contrast, if you maintain your weight at 4,000 calories per day, you could
easily lose weight faster with a 25% deficit — you’d still be eating 3,000
calories per day.
!
To keep things simple, here are three deficit sizes to choose from:
!
Small: <15% below maintenance calories.
!
Medium: 15-25% below maintenance calories.
!
Large: >25% below maintenance calories.
!
The deficit you choose depends on how fast you want to lose weight, how
much it affects your training, and how well you can stick to your diet.
!
Here’s a simple chart to help you decide which one is right for you.
!
 Goal / Background Deficit Size
Maintain or improve athletic Small, Medium
performance
Diet to very low body fat levels Small
while maintaining your muscle
mass
Lose large amounts of body fat Large
as quickly as possible
Lose fat at a decent rate while Medium
keeping most of your muscle
mass
Problems with binge eating/yo- Small, Medium
yo dieting
Easily discouraged with lack of Medium, Large
fast results
Daunted by the idea of Small
restricting food or exercising
Want to diet without making Small, Medium
many lifestyle changes
Feel hungry, lethargic, moody, Small
and weak while dieting
Large decrease in calorie Small, Medium
expenditure when you diet
(“metabolic slowdown”), which
has caused fat loss to stall in
the past

!
!
!
 Example
!
Jon is already fairly lean at about 15% body fat — just above where he can
see his abs.
!
He doesn’t care about losing fat as fast Lean Tip #2
as possible. He just wants to consistently
“Metabolic damage” is
get leaner without thinking about food
mostly hype. The main
and exercise all the time. He also wants
reason people stop losing
to be able to maintain most of his muscle
weight is because they
mass and strength.
don’t maintain the right
! eating and exercise habits.
Jon has tried rapid dieting before, and he
However, in some cases,
ended up binging every time, ruining his
people do have a large drop
progress.
in metabolic rate which
! forces them to use a
Jon wisely decides to start with a
gradual deficit to keep their
medium size deficit of 20% below his
metabolism from slowing.
maintenance needs.
This is generally only an
! issue for people dieting to
Here’s how to do the math.
very low body fat levels, like
! bodybuilders.
1. Subtract your deficit percentage from
100.
!
100 - 20 = 80
!
2. Take the answer from step one, and move the decimal place two spaces
to the left.
!
80% = 0.8
!
3. Multiply your maintenance calorie needs by the decimal.
!
2,550 x 0.8 = 2,040
!
Jon needs to eat about 2,000 calories per day to lose fat.
!
Now he needs to decide where to get those calories.

Lean Tip #3
As a general rule, round down whenever you’re estimating your
calorie needs. This helps account for the fact that you’re
generally going to underestimate how much you eat no matter
how careful you are.

!
!
!
!
!
Step 3: Set Your Protein Intake
!
Protein is the most important macronutrient for four reasons:
!
1. Protein is in bacon and ice cream, and any diet without bacon and ice
cream is unacceptable. (Just kidding, this diet works for vegans,
vegetarians, and “clean eaters,” too).
!
2. Protein helps you maintain muscle while dieting, so you don’t have to
“cut” as long to get lean.
!
3. It helps you stay more satisfied, so you can eat fewer calories without
getting hungry.
!
4. It helps you maintain your performance and recovery better than
carbohydrate or fat. This indirectly helps you maintain more muscle mass
and burn more calories.
!
There’s good evidence that you need to eat more protein than normal while
dieting.(36-39) Think of your calorie deficit as a lion that’s trying to eat you.
!
When you’re in a caloric deficit, your rate of tissue breakdown rises above
your rate of tissue growth, and you lose weight.(1) You’ve let the lion out of
the cage.
!
When this happens, your body loses more protein than it retains, and you
need to eat more protein to maintain your lean body mass. By eating more
protein, you’re throwing a steak to the lion, which keeps it from eating your
muscle.
!
This becomes more important as you get leaner. The less body fat you
have, the more protein you usually need to prevent muscle loss while
dieting.(39)
!
When your body has thousands of extra calories stored as fat, it’s
generally less likely to break down your muscles. The reverse is also true,
however.
!
If you’re training hard while you’re in a caloric
deficit, your body uses even more protein,
so you need to eat more to maintain your
Lean Tip #4
muscle mass and strength.(31-35) Anecdotally, most

! athletes feel better on

Before you can set your protein intake, you higher protein diets.

need to estimate your body fat percentage. Studies have shown that

! strength and endurance

If you use your total body weight, and you athletes almost always

have a lot of fat to lose, you’ll probably eat more protein than

overestimate your protein needs. For “experts” recommend.

(29-35) New research is
instance, if you weigh 300 pounds and eat
one gram of protein per pound, that’s 300 showing that the

grams of protein — the equivalent of 14 athletes might have

chicken breasts. been right all along.

!
If you set your protein intake according to your lean mass, however, you
get a far more realistic protein target. At 300 pounds and 40% body fat,
you would have 180 pounds of lean mass. If you eat one gram of protein
per pound, that’s only 180 grams of protein, or 120 grams less than you
originally predicted.
!
That’s an extreme example, but it shows you why you generally shouldn’t
use your total body weight to estimate your protein needs.
!
To estimate your body fat percentage, look at the pictures below and
choose the one that best fits your physique.
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
!
 The Man’s Guide to Estimating His Body Fat Percentage
!
!

!
!
!
!
 The Woman’s Guide to Estimating Her Body Fat Percentage
!
!

!
(Thanks to my buddy Mike Matthews of muscleforlife.com for the pictures).
!
If you’re unsure of where you fall in the above ranges, add 2-3% to your
current guess. Most people, including you and me, assume they’re leaner
than they really are.
!
I’ll show you how to do the math for this in a moment.
!
Now it’s time to set your protein intake.
!
There’s no “perfect” level of protein intake, as it depends on your unique
situation. Instead of going into crazy detail on this topic, use the following
charts to estimate your protein needs.
!
There are two versions: one for stupid countries like mine who use the
imperial system, and one for smarter countries who use the metric system.*
!
!
!
!
!
!
!
!
!
!
!
* I love 'Merica, but this is a huge pet peeve of mine. I'd probably vote for a president
based solely on whether or not they decided to implement the metric system. This is
largely because I think most presidents are stupid, too.
 Imperial (Stupid) System
!
!

Context Protein Intake (g/lbs of

lean body mass)
Small calorie deficit, minimal or 0.6 - 0.8
no strength training
Small to moderate calorie 0.8 - 1.1
deficit, with strength training
Medium to large deficit, with 1.1 - 1.5
strength training

!
!
!
Metric (Smart) Version
!
!
Context Protein Intake (g/kg of
lean body mass)
Small calorie deficit, minimal or 1.2 - 1.8
no strength training
Small to moderate calorie 1.8 - 2.4
deficit, with strength training
Medium to large deficit, with 2.4 - 3.2
strength training
If you want to eat less protein or don’t feel like you need it to stay satisfied
and maintain your muscle mass, then use the lower end of these ranges,
and vice versa. You’ll learn more about how to adjust your diet at the end
of this book.
!
Example
!
First, Jon needs to estimate his body fat percentage.
!
He weighs 170 pounds at 15% body fat.
Lean Tip #5
!
If you’re below about
1. Turn your body fat percentage into a
10% body fat, it’s fine to
decimal.
! use your total body
weight to set your
15% = 0.15
! protein intake instead of
your lean body mass.
2. Multiply your body fat percentage by your
Your body is mostly
total body weight.
! “lean mass,” anyway, so
the difference is small.
0.15 x 170 = 25.5
!
3. Subtract your body fat mass from your total body weight.
!
170 - 25.5 = 144.5
!
Jon rounds up to 145 pounds of lean body mass. Now he can use this
number to set his protein intake.
!
1. If you’re like Jon, and are using a moderate deficit, you can choose to
eat anywhere from 0.8 - 1.1 grams of protein per pound of lean body mass.
Jon gets hungry while dieting and wants to maintain as much of his
strength as possible, so he chooses the upper end of this range: 1.1
grams.
!
2. Multiply your lean body mass by your Lean Tip #6
protein needs in grams/body weight. Notice that Jon’s protein
! intake, 160 grams, is
145 x 1.1 = 159.5 grams of protein. almost the same as his
! body weight, 170
3. Round to the nearest whole number. pounds. If math scares
! you, use one gram per
159.5 = 160 pound as a starting
! place.
4. Convert grams of protein into calories.
(Protein has 4 calories per gram).
!
160 x 4 = 640
!
Jon needs to eat 160 grams, or 640 calories, of protein per day while
dieting.
!
After setting your protein intake, it’s time to set your fat intake.
!
Step 4: Set Your Fat Intake
!
Most studies have shown that really low fat diets, generally less than about
20% of total calories, increase hunger and decrease mood and athletic
performance.(39-42)
!
There’s also some evidence low-fat diets may decrease your testosterone
levels, because your body needs a certain amount of fat to produce sex
hormones.(43,44)
!
Fat also slows the digestion of food and releases chemicals into your
bloodstream that signal your brain it’s time to stop eating.
!
On the other hand, really high fat diets often provide more calories than
people need. Fat helps you stay satisfied up to a certain point, but it
doesn't take much.
!
High fat foods also tend to be easier to overeat.(41,42)
!
Another problem with high fat diets is that they don’t leave enough calories
for carbohydrate.
!
If you’re lifting weights, which you should be, you’ll perform better and
probably maintain more muscle mass if you eat a moderate or higher carb
diet. That’s not usually possible if you slather everything with butter.
!
In general, a reasonable starting place is to set 20-40% of your total
calories from fat. That gives you enough fat to stay satisfied, perform well,
and stay healthy, while hitting your calorie targets.
!
Use this chart to adjust your fat intake within that 20-40% range.
!

Eat More Fat If… Eat Less Fat If…

You’re always hungry, even after You feel fatigued and weak in
meals. your workouts.
You feel irritable and anxious You aren’t able to eat enough
throughout the day for no protein or carbohydrate.
apparent reason.
You have very low testosterone You have trouble controlling
levels. yourself around high fat foods.

!
!
Example
!
Jon has tried both low-fat and low-carb diets before, and neither of them
worked very well. He always got hungry on low-fat diets, and his
performance dropped when he ate low-carb.
!
Being a poor college student, Jon hasn’t had any blood tests recently, but
his strength and libido are both good, so he assumes his testosterone
levels are probably fine.
!
Jon decides to eat 30% of his calories from fat. Here’s how to set your fat
intake.
!
1. Turn your percentage of fat calories into a decimal.
!
30% = 0.3
!
2. Multiply your calorie intake by your fat decimal.
!
2,000 x 0.3 = 600
!
3. Convert your fat calories into grams. (Fat
Lean Tip #7
has 9 calories per gram).
! Another reason to use a
gradual calorie deficit
600 / 9= 66.66 grams
! rather than “crash
dieting” is that you’re
4. Round to the nearest whole number.
! able to eat more
carbohydrate and
66.66 = 67
! perform better in your
workouts as you get
Jon needs to eat 67 grams of fat per day
leaner. Your diet takes
while dieting. Or in more practical terms, 4
longer, but you enjoy it
tablespoons of peanut butter.
! more.

Speaking of things that go well with peanut

butter…
!
Step 5: Set Your Carbohydrate Intake
!
This is the easy part.
!
Instead of shooting for a specific number or percentage, you’re going to fill
in the rest of your calories with carbohydrate. Assuming you didn’t set your
fat intake too high or your calories too low, this will almost always give you
enough carbohydrate to perform well in your workouts and stay healthy
and happy.
!
Here’s how.
!
Example
!
1. Add your protein and fat calories together.
!
640 + 600 = 1,240
!
2. Subtract the answer of step one from your total calorie target.
!
2,000 - 1,240 = 760
!
3. Divide the answer from step two by 4. (Carbohydrate has 4 calories per
gram).
!
760 / 4 = 190
!
Jon’s new target for carbohydrate is 190 grams.
!
Now Jon needs to put his calorie and macronutrient targets together.
!
!
!
Step 6: Put It All Together
Here are Jon’s daily calorie and macronutrient targets:
!
Calories: 2,000
!
Protein: 160 grams
!
Fat: 67 grams
!
Carbohydrate: 190 grams
!
Jon sticks to these targets for several weeks, and then enters the final, and
most important part of creating his diet.
!
Step 7: Adjust Your Diet Based on Your Results!
!
After 2-4 weeks, check your progress and see if you need to make any
changes.
!
If you haven’t been losing weight as fast as you’d like, slightly decrease
your calorie intake by another 5-10%.
!
If you feel tired, weak, and irritable, and you’re losing weight quickly, eat
slightly more.
!
Use the same tables above to adjust your protein, fat, and carbohydrate
intake.
!
As a general rule, you should keep your protein intake high, and raise or
lower your carbohydrate and fat intake instead.
!
Remember, protein is the most important macronutrient.
!
It’s unlikely you’ll setup your diet perfectly from the beginning, so expect to
make some changes.
!
Before we finish, let’s take a look at some of the best tools for making this
process as easy as possible.
!
!
Tools and Tricks to Make Your Diet Easier
!
MyFitnessPal
!
Log your calories and macronutrients with this free app on your
smartphone or desktop. You can also create your own foods and recipes,
which gives you more flexibility and control.
!
MyFitnessPal also makes it easy to copy meals from previous days, which
saves time if you tend to eat the same thing multiple days in a row, which
includes 99% of bodybuilders and athletes.
!
Taylor Portable Digital Kitchen Scale
!
Weighing your food with a digital scale is faster and more accurate than
using measuring cups and spoons. The problem is that most digital food
scales are worthless.
!
I’ve owned probably five digital scales over the last few years because
they break so easily. Of course, smacking it with my palm probably doesn’t
help.
!
This one, however, is almost indestructible. I’ve dropped it from a kitchen
counter multiple times and it still works perfectly.
!
Here are a few more reasons I love this scale:
!
 It turns off automatically after about 30 seconds to save battery.
!
It gives you metric and imperial measurements.
!
It holds up to 11 pounds, so you can use it with heavy plates or large
dishes.
!
The large display, combined with the raised platform, makes it easy to
read.
!
It’s still pretty inexpensive, especially if you buy it on Amazon. (Affiliate
link) (Non-affiliate link)
!
To be fair, I did have one of these die after only two weeks, but the next
one I bought lasted 3 years.
!
Evernote
!
This is a free note taking and productivity app, but it’s also perfect for
tracking your diet.
!
You can use it to record your calorie and macronutrient targets, and keep
tabs on your daily food intake.
!
Evernote syncs to your desktop, phone, tablet, and the cloud, so you
always have your information with you.
!
Evernote also stores photo and audio notes, so you can take a picture of a
meal and add up the calories and macronutrients later.
!
Calendar Applications
!
Google Calendar
iCal (Mac)
Outlook (Windows)
!
Create a calendar of your meals so you know roughly when you’ll eat, and
when you’ll stop.
!
This helps you plan meals, and gives you more structure so you’re less
tempted to snack and go outside of your calorie and macronutrient goals.

There’s An Easier Way to Diet
!
If you stick to this system: setting our calorie and macronutrient goals, and
then adjusting as you get closer to your ideal physique, you’ll get the body
you want.
!
Bodybuilders have been using this exact method for decades, and there
are mountains of studies that prove it works.
!
However, you shouldn’t look at this as an end point. For most people,
sticking to very specific calorie and macronutrient targets becomes tiring or
even downright miserable.
!
There’s a better way.
!
There’s a way hit your calorie and macronutrient targets without counting
calories or weighing your food, so you can “automate” your diet, lose fat
without thinking about it, and move on with your life.
!
It’s called “Evidence Magazine,” an online subscription service that teaches
you how to get lean without the stress and anxiety of regular dieting. Every
week, you’ll get an in-depth article, video, or audio-interview that helps you
simplify your health and fitness.
!
It’s only $15 per month. If you signup using the link below, you can get
50% off your first month — so you only pay $7.5.
!
Click the image below to signup today.


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IIIIIIIIIIIIIIIIIIIIIII
References
!
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