The Easiest Rules Ever
So now you know what you have to eat. Here's how to eat it all:
Your day splits in two. Everything before your workday ends, and everything after. Generally this is around 4-5pm. You don't need to be accurate. The A part of the day should take up somewhere between half and two-thirds of your day.
Part A
Before workday end / dinner
Eat all of your core foods, and only your core foods before work ends / dinner time.
Eat your core foods in any timing or combination that is ideal for you.
Consume any zero calorie beverage. Not milk. Any kind of coffee or tea is fine — just keep it under ~40 calories.
Eat as many veggies as you want, but you have to eat 3 servings.
If you have trouble at night with appetite but not during the day, you can save 1 protein serving for before bed.
Part B
After workday end / dinner
Do whatever you want.
You can eat nutritious dinners for faster results, or have a normal enjoyable time with family and friends and maintain your results. It's your decision, and long term you'll be in the best situation either way. Now you can actually be a normal person at the dinner table and live your life.
If you're coaching with me, all you do is check a box each day:
