Weight loss plan–fasting, keto, lifting to sub 15%–Feb to June.

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At first it was supposed to be 10%.

But the more I looked into it and the more people I talked to, it became pretty clear that going from 20+% body fat to 10% in 120 days was not going to happen without surgical help.

Some context: a little over a month ago, I had my first video chat with one of my clients, the surging force that is Lord Connery. He’s just breaking into game having opened up his marriage, and while he definitely wants to learn cold approach, based on his busy schedule, he wanted to hit the ground running with online as well, and for me to help him with a plan.

As most of you know, OLD is not my favorite–that said, having connections with guys like Magnum and Yoylo, plus having done a lot of reading and research and trial and error with my own profiles, I was able to come up with a plan that works: within a week of putting up his profile, Lord Connery had secured a girl who’s now a regular, begs him in Spanish to get fucked every which way to Sunday, and texts him about how badly she wants to suck his cock.

On that, the man himself deserves most of the credit–he did all the right things: casting a wide net, getting professional photos, and being willing to pay for some of the bells and whistles worth paying for on the apps. But on our first call, here’s what I told him–and before I said it, note that I told him I might as well be looking in the mirror, because I would say the same thing to myself: you need to lose some weight, because ultimately if you can get pics that show muscles, a six pack, and top level fitness, OLD is just going to be a hell of a lot easier.

Thankfully he didn’t fire me on the spot. Instead, while still going forward with his plan for OLD as of now, we texted back and forth and came up with some goals since we both wanted to lose weight, which I mentioned above.

BTW–if you’re a skinny guy, or WERE a skinny guy who knows how to put on muscle fast, I’d be happy to link to a post or let you do a guest post on RPD.

So now, here we are on Feb 1st, having settled on 15% or less BF by June 1st. For every percent over, we have to eat a pound of bacon off a fat girl we’re fucking, or fuck an additional fat girl, with proof of the hogging. 120 days to go.

LC has written about his weight loss goals and how he plans to get there on his blog, so definitely go check that out. I should add that Magnum has an excellent piece on diet, and RedQuest has written extensively about why you shouldn’t eat sugar. If you need motivation, Andy has a great post and podcast on the difference between being in OK shape and great shape, and how women truly lust after guys with big muscles and super low body fat. I also wrote recently about the interplay between looks and game, and how to think about what matters more (both). (BTW, if you’re a fitness/game bro and you have something you want me to link to, let me know).

Anyway, though Lord Connery and I are doing some of the same stuff, I have practice losing a shitload of weight before in a short period of time (near to 70lbs in about 8 months), so I’ll outline what my plan is this time around–at worst, we’ll have some A/B testing when we compare notes come June.

Diet: Keto plus fasting–no booze, no sugar, no bullshit.

If you want to lose weight, you need to eat less.

Exercise is important, of course, but fact is, 80-90% of your results will rest on your ability to adhere to a healthy, low carb diet. The other thing you want to do is boost your testosterone, energy, and ultimately your metabolism with said diet, plus supplements.

There are a lot of ways to get there, but you should focus on consuming the following as staples:

  • Eggs
  • Red Meat (beef, lamb, buffalo)
  • Fish (avoid farmed, as it tends to have less nutrients)
  • Nuts and nut butter.
  • Leafy greens (kale, spinach, lettuce, chard, etc.)
  • Broccoli and other veggies
  • Other meats are fine, just veer toward red meat and fish.


  • Bread and corn.
  • Starchy veggies (occasional sweet/red potato or squash on a limited basis)
  • Anything containing sugar, especially processed sugar (no ice cream, candy, soda, etc.)
  • Snacks like popcorn or chips (including jerky–this tends to have a lot of sugar)
  • Cheese (every so often, not the end of the world, but it’s extremely caloric and dairy slows your metabolism).

Also, as should be the case with your normal diet, we’re going to be cooking with butter, olive oil, or coconut oil. If you have canola or vegetable oil, do yourself a favor and throw it away–that shit’s terrible for you.

Some example meals:

  • Three egg omelet with ground beef, sautéed greens, and mushrooms.
  • Burger with sriracha mayo no bun, plus side salad with oil and vinegar dressing.
  • Grilled steak with roasted broccoli and salad.
  • Grilled salmon with sautéed asparagus.
  • Garlic shrimp with sautéed bell peppers, celery and onions.
  • Scrambled eggs with veggies and bacon.
  • Big salad with lots of veggies and some kind of meat.
  • Sausages with grilled cauliflower and salad.

Now, you’re occasionally going to get hungry eating this way, so I keep a bunch of hardboiled eggs and some different kinds of nuts on hand if I start feeling low on energy or find myself wanting to eat. I like pistachios, the mixed nuts you can get at Costco, or those smoked almonds that come in cans.

Implementation will be daily intermittent fasting, and then every week, I’ll do either a three day fast, or a two day fast. That means two meals a day on EAT days, almost nothing on FAST days. Here’s what a two week cycle would look like:

  • Monday/Tuesday: EAT
  • Wednesday-Friday: FAST
  • Saturday-Monday: EAT
  • Tuesday/Wednesday: FAST
  • Thursday-Sunday: EAT

To be clear: on the 72 and 48 hour fasts, it’s not TECHNICALLY a pure fast. On those days, I will allow myself to have the occasional hard boiled egg, a handful of nuts, or a small scoop of mixed nut butter with salt, but only when hungry, and as little as possible. The reason is that I want the diet to be sustainable, and they’ve also shown that the benefits of doing a super low calorie fast are basically the same as doing a no calorie fast. I’m sure purists won’t like that, but I’ve never been a purist and I sure as hell am not going to start now (I’m also going to put a little cream in my coffee while I’m fasting fuckers).

Working out and supplements: keep it simple, don’t overtrain.

For working out, I’ll keep it pretty simple: all upper body at least 1x/week, leg day 1x/week during EAT periods. For most guys, the truth is you don’t need to do more than that if you go hard, lifting heavy (less than 8 reps to exhaustion). Again, I’m sure the lifting bros are going to get upset, just like the fasting purists, but unless you really need to build a ton of muscle, there’s not a huge benefit to training more, and even then YOU HAVE TO REST. A lot of guys overtrain and end up making less progress by going to the gym every day to lift than they would by lifting less often and going for a long walk instead.

By the way, that’s what I’ll be doing on the days I don’t lift: a long walk (6+ miles), bike ride (15+miles), or sprints to exhaustion up stairs, at the track, or up a big hill nearby (will alternate 3 days opposite of leg day).

And frankly, if there are days when I’m super tired or have overly sore muscles, I’m just going to rest and push my work outs back. I already have big muscles–for me this is about cutting. If I maintain my current build, I’ll look damn good with less fat.

On supplements, here’s what I take, irregularly:

  • Magnesium
  • Zinc
  • B-Vitamin multi w/ C
  • Vitamin D
  • Vitamin E
  • Creatine
  • DHEA
  • Turmeric

I say irregularly meaning when I remember to do it, and purposefully not every single day or at any consistent time. The reasoning is that you piss out most of the vitamins you take anyway, so taking them all the time is silly, and by vacillating on when/what you take them with, you’re more likely to absorb them. By the way, if I’m missing any important ones, let me know–I should add that I don’t take fish oil because I eat enough fish and eggs that I should get my Omega 3’s that way.

One rule to bring them all, and in the darkness, BIND THEM!

OK, so the one rule: being hungry is good OR when in doubt, don’t eat.

Let’s make it even simpler: don’t eat.

That might sound a bit crazy, or masochistic, but having done it once, I have to say it works–at least for me. And the reason it works is that it’s so damn simple: don’t eat.

RedQuest is fond of a Kate Moss quote along this line of thinking: “nothing tastes as good as skinny feels.” She’s had to distance herself from that because our society has gone crazy, but it’s true, and on the crazy point, a lot of people are going to die early because they can’t stop shoving food in their faces.

Yes, I will 100% admit, the biggest motivator for me to do this is so it’s easier to fuck hot chicks. When I was in top physical form back in 2018-2019, I won’t lie: part of the reason I did pretty well with cold approach during that time was good looking guy game.

And you know what? I make zero apologies for that. The cool thing I’ve learned is that even as I’ve put on some LBs (and yes, I’ve been acknowledging this entire year that I’m too fat and need to lose weight, SO LAY OFF ME!), my game remains, and you can still get chicks when you’re not in tip top condition IF you know how to do cold approach.

But in game, as in life, why play on hard mode, or even medium mode, when you can play on easy mode? If I lose the weight I want and get to sub 15% by June, I will be able to fuck lots and lots of very hot, young chicks, and it will be relatively easy to do it by combining both cold approach and OLD with professional, hotter pictures.

The larger point, however, is that this is good for my long term health. It’s not good to live much above 15% body fat, and if I can stay at that level, I’ll have a reduced risk of dying of everything from cancer to heart disease. It also appears that fasting regularly kills cancer cells and greatly increases health, slows aging, and promotes longevity. That means more time running game, more time with my son and eventual wife/GF (yes, at some point I plan on retiring if I can find a really good one who’s willing to share, plus maybe more kids?) and feeling better for whatever time I have left.

Kate Moss is right: nothing tastes as good as skinny feels. So the mantra for me until June 1 is super fucking simple–be hungry. Don’t eat.


If anyone wants in on the contest, let’s fucking go!

Decide what goal you want to reach by June 1, tweet at me, and I’ll post them all publicly on the blog so that you’re on notice and accountable to the group–you got a week to get back to me. Don’t reach your goal, you gotta fuck a fat chick and eat a pound of bacon off of her naked body. I’ll have to double check with Lord Connery on the exact provisions, but trust me fellas, you don’t want to lose.

As always, if you want help setting up your OLD accounts, learning cold approach, or even working on inner game, hit me up–I should also add that though I’m happy to talk about fitness and dieting, I’m am neither a certified trainer, nor dietician, nor doctor, so as always, when in doubt, consult a professional.


  1. To answer both your questions, when in a state of fasting the body engages in protein sparing, meaning that it won’t break down muscle, unless it has to. I will also eat plenty of protein on cycle. And yes Yoylo, occasionally will cheat.


    1. But carbs and fats are protein sparing too. Why not not fast and eat consistently? That would promote more protein synthesis since you’d be eating protein more often too which would allow you to perhaps build a little bit of muscle, given your calorie deficit wasn’t too large. I’d imagine it would be more enjoyable too since you’d eat more often and wouldn’t encourage a lot of ghrelin production.

      Liked by 1 person

  2. 1x a week may be not enough during the fast. If you don’t want your body to eat your muscles you have to tell him that they are needed, lifting more is a ood way for it. YMMV of course.

    I would keep the nuts around for when you actually lack energy, and not as a general “I am hungry, but it is between two meals” food. I would recommend various cabbages (chinese cabbage & pointed cabbage are my favorites) instead. They can be eaten as they are without any cooking, fill your stomach nicely, and about 1kg of it has like 120 calories or so. When I only ate breakfast and late in the day a ‘serious meal’ I just put a pointed cabbage on my desk and ate it between it. It killed of any seduction to binge eat something else of.


  3. Interested to know: why keto and fasting? I have to agree with Yoylo here since lowering carbs will negatively impact your workouts and fasting will risk you using muscle for energy. In my personal experience I’ve found those methods to increase my risk of bingeing as well.


  4. Zone Diet is more sane and sustainable diet compared to Keto. Especially if you train hard.

    When I did full Keto, within just a few months I started to hit walls in training. You don’t need to cut all the carbs.

    Back in the day, I lost 20kg (around 44 pounds) on Zone Diet with one cheat meal per week (it was usually a large pizza).

    Fasts are good for longevity but I don’t believe they help a healthy weight loss much. Well, obviously if you don’t eat, you’ll lose weight but without any protein intake you body will break down lean muscle mass to make the minimum amount of glucose you body needs to survive.


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