Men, if you want to lose 10-30lbs in under 90 days, read this:

Welcome to another Edition of the Formula.

In today's issue, you'll learn:

• Quote of the day

• Why "When" you eat is just as important as "what"

• And, the exact template you can use to lose up to 30lbs (within 90 days)

Read time:

Less than 4 minutes.

Quote of The Day

I spent most of my life people appeasing.

For years, this made me feel insecure, anxious and unsettled.

Then, once I realised I must set boundaries to protect myself - everything changed.

What you must understand is society loves group thinkers.

If you don't think, say or do like everyone else, you feel ostracised. 

Take it from someone that's been there myself:

Don't be afraid to put yourself first, become independent and live unapologetically.

The best way to liberate yourself from your mental prison so you feel more fulfilled in life is to put your own opinion over everyone else's.

Men, if you want to lose 10-30lbs in under 90 days.

Stop, blasting yourself on cardio machines.

Seriously, it's an extremely inefficient way of getting lean. For most, it's borderline useless.

Despite popular belief..

Weight loss is 90% about what you put in your mouth and 10% everything else.

But, what most men also fail to realise is it's just as important "when" you eat, as to "what" you eat.

In other words, eating late is a fantastic way to gain weight or stay fat.

As a general rule of thumb, eating all food before sunset is optimal.

However, for us folk in colder latitudes that's not always practical.

So, aim for all for before 7pm (and go even earlier if schedule or relationship allows).

Trust me, I can not emphasise the "when" aspect of this enough.

OK.. but what should I eat exactly?

Here's the exact template below, you can use as a reference for your next grocery shop.

(My Twitter account is locked which is why I can't just share the link so I've taken screenshots for you instead).

Then, in terms of how you implement this into a daily structure. 

With regards to frequency, you have 2 options:

1. 3 meals a day

2. 2 big meals a day

This will depend on your work schedule.

But if you can, I highly recommend 2 big meals if your schedule allows it.

With the last meal eaten before sunset (or before 7pm).

For example:

I usually eat 2 big meals @ 9am and 4 pm.

But, you can choose any variation as long as you finish by 6pm.

Depending on your weight, you want to aim for between 0.8-1.2g of protein per lb.

So if you weigh 200 lbs, aim for at least 160g of protein per day.

If you do 3 meals, spread your protein out more.

And, if you do 2 meals, aim to eat more protein in each meal.

What's also important is for you to optimise digestion.

Fermented foods are brilliant for this but not always practical.

So, you may want to consider supplementation.

An effective protocol I use includes:

• Pancreatin

• Betaine HCL

• Pepsin

• Ox bile (no more than 500mg a day)

I use Thorne "B.P.P" and Seeking Health's "Ox-Bile" but there others available (I have no affiliation).

Consider taking for your morning and evening meals when digestion is weakest (not between 9-4pm).

Be consistent with this template for 3 months and I'm confident you'll see life changing results.

That’s all for this Monday.

If you’re not getting value out of these tips, please consider unsubscribing.

I won’t mind and there are no hard feelings.

Alternatively, if you are enjoying this newsletter, the best compliment you could pay me would be to share it with others on Twitter.

Otherwise, see you again next week - same time, same place.

Your, Simmo.

P.S:

There are two ways I can help you.

-> 1. Any questions or you just want to say "Hey", respond to this email or DM me on Twitter here. Always happy to help.

->2. Work with me 1-on-1.

If you're a busy entrepreneur or corporate executive.

Who wants to permanently increase energy, sex drive and confidence.

Using nutrition and lifestyle changes. I've got time for 3 new 1:1 coaching clients.

Apply here to be considered  (not free, results guaranteed).