175: Setting Up Your Diet To Lean Out & Lose Fat

I’m breaking down the exact nutrition principles I use to lose fat, get leaner, and stay consistent without going all-or-nothing. This episode covers calories, protein, meal timing, cravings, late-night snacking, and the small adjustments that compound into long-term results.

Build the plan. Execute daily.

CHAPTERS:

00:00 Intro

01:24 Goal of This Conversation

08:18 The Truth About Calories In, Calories Out

15:29 Start by Finding Maintenance

19:06 Adjust Calories With Patience

24:28 Avoid the All-or-Nothing Trap

27:26 Meal Timing, Fasting, and What Matters Most

36:54 Build Consistent Meals You Can Repeat

40:22 Using Calorie Undulation With Intention

46:28 How to Set Macros for a Cut

47:05 Protein First for Fullness and Retention

54:30 Fat Intake, Digestion, and Gut Health

59:11 Use Carbs to Support Performance

01:01:11 How to Stop Late-Night Snacking

01:07:57 Go-To Meals That Make Dieting Easier

01:10:53 How to Eat Out Without Losing Progress

01:14:51 Small Changes That Drive Real Results

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This podcast is for informational purposes only and should not be considered legal [health or profession] advice. Bare Performance Nutrition (BPN) is not responsible for any losses, damages, or liabilities that may arise from the use of this podcast. This podcast is not intended to replace professional medical advice.

This podcast may not be republished without the written consent of Bare Performance Nutrition (BPN)

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