HOW To LOSE Fat FAST: Nutrition Guide (Calories & Macros): An Analysis


Lose Fat Fast


OmarIsuf has released another cracker, this time on fat loss, specifically how to lose fat fast. Obviously this is clickbaitey, but it’s still great information.


The reason it’s a little clickbaitey is that unless you’re already obese, you DO NOT want to be losing fat fast. You want to go slowly to maximise sustainability. Now, I’m not saying that you shouldn’t make progress. You MUST track your progress every week in order to stay objective and make sure you are actually losing some weight, which is the whole point! No, I’m not saying you should be a wuss. But I am saying that I see millions of people every single year, every single January attempting to lose weight via the “Go Hard Or Go Home” method, and it clearly doesn’t f***ing work.


Instead, for people who aren’t already hardcore extreme workaholics and/or aren’t already very heavily into fitness, they need to set the correct foundations instead. This means building the right dietary, stress, sleep and training habits for a while before even thinking about pushing it harder.


Omar’s Plan For How To Lose Fat Fast


Omar’s suggestions do not involve starving yourself, or anything even close to it. His plan looks like this:


Start at a caloric deficit of 15% (this isn’t a whole lot – it’s sensible). Then, every single week, to ensure progression, you reduce calories by a further 2.5%. Every week. This will be perfectly do-able for a while, but will get difficult the further you go.


Let’s look at an example.


Say your maintenance calories are 3000. For the first week, you would eat (3000*0.85) = 2550 calories. It’s a substantial drop, but it’s nothing too extreme. It doesn’t involve completely annihilating entire macronutrients, and it doesn’t involve slashing your calories by 50%. It will lead to a good amount of fat loss though.


Next week, this will drop by a further 2.5%. This means (2550*0.975) = 2486 calories. Only a very small amount per day, but keep this going and it ensures that your metabolism has a hard time adapting (due to the small changes) and that your fat loss results continue to keep coming. Always remember, what gets tracked gets done.


Tracking calories accurately is of critical importance assuming that you’re not already very highly skilled at this stuff.


The third week you drop your calories by another 2.5%. This means (2486*0.975) = 2424 calories. Overall, it’s only a 60ish calorie drop, so not too much. But over the course of a whole week, it’s about 400. This adds up.


Omar’s original suggestion was to continue this for 12 weeks. Now, I have a couple of problems with this. Although it will sell well, not many people will be able to stick to this at all. As always, I think we should always be realistic and discuss the truth, as opposed to what sounds good, or appeals to people’s emotions. 


The fact is, by week 12 you would only be eating about 60% of your original calorie intake. The vast majority of people are capable of doing this, but they must have diet breaks in between. You can’t just go straight from 3000 calories to 1800 calories in a 12 week period and expect zero fuck-ups and zero binging. It’s a very sub-optimal strategy if sustainability is important to you. Men Over 40 value sustainability.


I think that overall the strategy is a sound one, but not to be performed in one go without breaks in between. It’s too intense on your mind and body. You need to have a couple of weeks at maintenance before stressing yourself pretty heavily for 12 weeks.




Omar then talks about keeping protein high, which in this context is important. One gram of protein per pound of bodyweight is necessary if you’re pushing the fat loss aggressively. If you follow my freedom-based system (how I coach people), then you don’t actually need as much protein as that. You’re free to have more carbs and fats (ideally micro-nutrient dense variations). You’re also free to actually have a social life under my system.


He also distinguishes between overweight people and non-overweight people, which I think is important. Namely, overweight people should use the one gram of protein per pound of lean body weight in order to prevent protein goals from being unnecessarily high.


Does he think we should keep calories constant every day?


He likes to use carb-cycling based around training. I’m not convinced it actually makes a difference, and it also adds complexity to a diet, which I think is the last thing you want unless you’re a numbers geek who also doesn’t have much else going on in your life. But, if you feel that it does make a difference, go for it. He uses the typical recommendation of using higher carb intakes for training days.


Now, he keeps total calories constant, but when he talks about carb-cycling he basically means some days will be higher-carb and lower fat, and other days (non-training days) will be lower-carb and higher fat. Again, total calories per day will remain constant.




To be fair, Omar does mention refeeds, but only a refeed week. I would rather see more than one week at maintenance calories, so you never actually gain any fat, but you do re-gain a lot of glycogen, strength, and possibly most importantly of all, motivation.


I think that if you want to go low on calories and lose a load of weight, it’s best to spread it out over a little more time than 12 weeks. If you don’t care that you re-gain a load of that back in the very near future, then ignore me. But if you want to remain lean, you would be wise to slow things down. Utilising the system I teach when coaching, you will maintain your fat loss results, rather than bouncing back like 97% of the population.


Take the ideas from this video, have a watch, then get to work 🙂



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