Guaranteed Fat

Loss

7 Steps to Creating a

Diet that Will Get You

Shredded

“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!!!!!

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.

!Contents

“Everything must be made as simple as possible. But not simpler.” ! 8!Step 1: Estimate Your Maintenance Calorie Needs! 10!Step 2: Set a Calorie Deficit! 14!Step 3: Set Your Protein Intake! 18!Step 4: Set Your Fat Intake! 27!Step 5: Set Your Carbohydrate Intake! 30!Step 6: Put It All Together! 32!Tools and Tricks to Make Your Diet Easier! 34!There’s An Easier Way to Diet! 37!References! 39

“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.

!Woman or less active person:

!8 = low intensity training.

!9 = moderate intensity training.

!10 = high intensity training.

!Man or more active person:

!9 = low intensity training.

!10 = moderate intensity training.

!11 = high intensity training.

!If you’re sedentary, this model may slightly underestimate your energy

needs. In that case, use the upper range of each multiplier.

Lean Tip #1 You should ignore

most online calorie

calculators like those

on MyFitnessPal,

FitDay, and

elsewhere. They

almost always

underestimate your

calorie needs,

because they’re

designed for people

who need to lose

weight.

!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 SizeMaintain or improve athletic performance

Small, Medium

Diet to very low body fat levels while maintaining your muscle mass

Small

Lose large amounts of body fat as quickly as possible

Large

Lose fat at a decent rate while keeping most of your muscle mass

Medium

Problems with binge eating/yo-yo dieting

Small, Medium

Easily discouraged with lack of fast results

Medium, Large

Daunted by the idea of restricting food or exercising

Small

Want to diet without making many lifestyle changes

Small, Medium

Feel hungry, lethargic, moody, and weak while dieting

Small

Large decrease in calorie expenditure when you diet (“metabolic slowdown”), which has caused fat loss to stall in the past

Small, Medium

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

as possible. He just wants to consistently

get leaner without thinking about food

and exercise all the time. He also wants

to be able to maintain most of his muscle

mass and strength.

!Jon has tried rapid dieting before, and he

ended up binging every time, ruining his

progress.

!Jon wisely decides to start with a

medium size deficit of 20% below his

maintenance needs.

!Here’s how to do the math.

!1. Subtract your deficit percentage from

100.

!100 - 20 = 80

!

Lean Tip #2 “Metabolic damage” is

mostly hype. The main

reason people stop losing

weight is because they

don’t maintain the right

eating and exercise habits.

However, in some cases,

people do have a large drop

in metabolic rate which

forces them to use a

gradual deficit to keep their

metabolism from slowing.

This is generally only an

issue for people dieting to

very low body fat levels, like

bodybuilders.

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 muscle mass and strength.(31-35)

!Before you can set your protein intake, you need to estimate your body fat

percentage.

!If you use your total body weight, and you have a lot of fat to lose, you’ll

probably overestimate your protein needs. For instance, if you weigh 300

pounds and eat one gram of protein per pound, that’s 300 grams of protein

— the equivalent of 14 chicken breasts.

!

Lean Tip #4 Anecdotally, most

athletes feel better on

higher protein diets.

Studies have shown that

strength and endurance

athletes almost always

eat more protein than

“experts” recommend.(29-35) New research is

showing that the

athletes might have

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. *

!!!!!!!!

Lean Tip #5 If you’re below about

10% body fat, it’s fine to

use your total body

weight to set your

protein intake instead of

your lean body mass.

Your body is mostly

“lean mass,” anyway, so

the difference is small.

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 !

!!

Metric (Smart) Version !!

!!!

Context Protein Intake (g/lbs of lean body mass)

Small calorie deficit, minimal or no strength training

0.6 - 0.8

Small to moderate calorie deficit, with strength training

0.8 - 1.1

Medium to large deficit, with strength training

1.1 - 1.5

Context Protein Intake (g/kg of lean body mass)

Small calorie deficit, minimal or no strength training

1.2 - 1.8

Small to moderate calorie deficit, with strength training

1.8 - 2.4

Medium to large deficit, with strength training

2.4 - 3.2

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.

!1. Turn your body fat percentage into a decimal.

!15% = 0.15

!2. Multiply your body fat percentage by your total body weight.

!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 protein needs in grams/body

weight.

!145 x 1.1 = 159.5 grams of protein.

!3. Round to the nearest whole number.

!159.5 = 160

!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.

!

Lean Tip #6 Notice that Jon’s protein

intake, 160 grams, is

almost the same as his

body weight, 170

pounds. If math scares

you, use one gram per

pound as a starting

place.

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.

!

!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.

!

Eat More Fat If… Eat Less Fat If…You’re always hungry, even after meals.

You feel fatigued and weak in your workouts.

You feel irritable and anxious throughout the day for no apparent reason.

You aren’t able to eat enough protein or carbohydrate.

You have very low testosterone levels.

You have trouble controlling yourself around high fat foods.

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 has 9 calories per gram).

!600 / 9= 66.66 grams

!4. Round to the nearest whole number.

!66.66 = 67

!Jon needs to eat 67 grams of fat per day while dieting. Or in more practical

terms, 4 tablespoons of peanut butter.

!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

Lean Tip #7 Another reason to use a

gradual calorie deficit

rather than “crash

dieting” is that you’re

able to eat more

carbohydrate and

perform better in your

workouts as you get

leaner. Your diet takes

longer, but you enjoy it

more.

!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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