My Body Do Over Quick Start,

16 Hours or Less per Month of Training Time with Smart Food Timing Sample Days to Maximize Results without Dieting! Complete with Rep by Rep Instructions and Pictures to Put You on the Fast Track to Fat Loss.


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It all matters:  What, When, Why and How Much to Eat? These are the basic building blocks and principles for nutrition. If you have questions about specific types of macronutrients not listed here, let’s talk.


Strictly Proteins, Protein + Carb Foods, Protein + Fat Foods, Carbohydrates (Complex and Simple), Greens, Fats, Almost No Calorie Foods, Liquids

Strictly Proteins:

Chicken, Eggs, Fish, Lean Red Meats (90% or better), Pork, Tofu

Protein + Carb Foods:

Beans, Milk (1% or 2% fat)

Protein + Fat Foods:

Nuts – Primarily Almonds, but can have small portions of all types, Peanut Butter, Almond Butter


Complex: Bulgur, Quinoa, Brown Rice, Sweet Potatoes/Yams, Steel Cut Oats, Millet

Simple: All Fruits, Corn, Peas, Carrots, Onions

Greens: Spinach, Mixed Greens of any kind, Romaine Lettuce, Green Beans, Broccoli, Kale

Fats: Olive Oil, Macadamia Nut Oil, Avocado, Low Fat Cheeses (1% to 2%)

Almost No Calorie Foods: Celery, Mushrooms

Liquids: Water (shoot for close to a gallon a day – you’ll easily achieve this by sipping water throughout a normal day), Coffee (black, no sweetener), Tea – Green, Black or White (no sweetener), Milk (at the proper times)



Adopt the phrase “Eat to live, don’t live to eat” and you will be forever changed.

I strongly encourage, no, demand that you eat whatever you want 3 to 5 times a week.  Let that put your mind at ease and understand that this is not a diet.  This is not temporary. I am a foodie.  I do occasionally live to eat!  I believe, with every fiber of my being, that God gave us taste buds for a reason.  You can eat your favorite foods and drink your favorite drinks for the rest of your life and have complete control over the way you look and feel.

The Why – You absolutely have to do this for two reasons.   The first and possibly most important reason is the mental alleviation it provides.  If you know this as you’re putting all of your lifestyle pieces together, there is really no pressure.  Don’t think about the color red! “Oh wait, I just did.”  The instant we tell ourselves a certain food or drink is banned from our lives is the nanosecond that first domino is tipped and everything we’ve built is ruined.  This problem is completely alleviated because you can eat whatever you want 3 to 5 times a week.

The second reason is physical, as we’re eating “clean” and often the calories per meal and overall caloric intake will be less than our bodies are conditioned to handle.  These caloric spikes brought on by the 3 to 5 meals a week let our bodies know they’re not starving and it’s OK to continue to burn off excess fat.  I won’t get scientific here, but there is endless scientific evidence supporting this.  It works.

Eat small and eat often.  Depending on what your schedule allows, eat as often as possible, every 2-3 hours, and DO NOT make excuses!  “But I’m at my desk all day long and I just don’t have time.”  …And then there was Tupperware! Make this your first priority and it will phenomenally affect not only your body and energy levels, but every other aspect of your life.  How much is enough?  As a general rule, you shouldn’t feel full or lethargic after a meal.  You should feel energized and have enough energy to carry you through the next few hours to your next meal.  You’ll have to feel this out.  If you are starving at 2 hours, up your portions.  If you aren’t hungry at 3 hours, you’re portions are too big.  Adjust accordingly!  Of all the minutiae that comprise fitness as a whole, nutrition is at least 75% of the picture.  Of that 75%, I’d conservatively say that consistency, both in timing and quality of components, counts for almost all of it.  This is important.


The Why – Think of your body as a furnace.  The goal is to keep the fire roaring from the time you wake up until you go to sleep at night.  If you only fed the fire morning, noon and night (i.e. breakfast, lunch and dinner) there would be severe lulls in the heat produced and output of the fire (i.e. slowing in fat burn and in severe cases leads to fat storage.)  Try it for 2 weeks and watch the fat go and energy soar.

Drink a gallon of water a day – Everyday.   I know, I know.  It sounds like a lot.  The truth is you will easily hit the gallon mark if you sip water throughout the day.  Tip: First thing in the morning, drink 20 oz. of ice water before breakfast.

 The Why – The more hydrated you stay, the more fat you burn.  Downing enough water ensures your body is primed for burning fat and eliminating toxins.  The liver plays a major role here and without water, everything comes to a halt.  Do not wait until you are thirsty to drink water.  By that point, you are already dehydrated.  We could venture further down the physiological rabbit hole, but let’s keep it simple.  Staying hydrated = Fat loss.

Make sure to have protein at every meal.  Regardless if you are a man or woman, trying to gain muscle or lose fat, this rule is universal.

The Why – On top of building muscle, protein acts as a “buffer” against spikes in insulin levels.  Spikes in insulin or blood sugar levels throughout the day leads to fat gain!  You don’t have to take down a steak every 2-3 hours, but make sure you are including protein somehow.  To take it one step further, eat your protein portion first, and then move onto the rest of the meal.

Timing is critical.  This is probably the most overlooked chapter in the Great Book of nutrition and fitness. 

 The why – Food is fuel.  The fact of the matter is all food is not created equal.  Different foods and different food categories (proteins, simple carbohydrates, complex carbohydrates and fats) all have different effects on your blood sugar and energy levels.  We went over what happens when your blood sugar levels change (remember: fat gain.)  Yes, fruits and vegetables are good for you and an essential part of your eating regimen, but to say you can eat as much of these as you want, whenever you’d like is wrong!  One could eat the healthiest foods on earth at the wrong times with the wrong portions and gain weight!  Don’t be scared, we’re going to go over all of this and simply explain why this is the case.  The important thing here is that you understand the principal.  We’ll go over exactly when to eat what soon.

Calories count, but don’t count calories. 

The why – I’ve personally trained hundreds of people and I’ve watched thousands more embark on fitness journeys.  Those that have structured their efforts to focus on the big picture rather than obsess over every little detail have stuck with their programs far more often than their counterparts.  Granted, there has been the occasional number cruncher who is able to keep up the calorie counting, but whipping out a calculator at a nice restaurant just doesn’t seem right.  It’s OK to do a bit of research and understand which food types are more calorically dense, but do not over do it.  The whole thing is supposed to add value and enjoyment to your life.  We must set ourselves up for success with principle-backed knowledge.  If you’re eating the right foods at the right times with the right portion sizes, you will be just fine.  By the time we’re done, that part will be easy.



If you’re eating the foods we’ve already gone over, (also staying away from fried foods and just about anything white) you’ll be just fine in your quest for fat loss.  This means that even if you ate absurd amounts of these foods and stuffed yourself at every meal, you’d still have to try hard to gain weight.  Keep in mind, that we are not eliminating any of your favorite foods and with all the great choices to choose from, you are set up to finally succeed.   There are a good number of “experts” who are OK with stopping there.  Not us.

We’d all like to see results as quickly as possible.  When results come quickly, whatever you’re doing usually sticks.  That’s our goal here.  In keeping in line with everything else we do concerning fitness, we’ll keep it simple.

As stated in the “Why we eat” section, calories count but don’t count calories!  Insisting on counting calories dramatically complicates the process and sooner or later (read: sooner) you will quit.  It does not need to be difficult to get this right.

Here’s the big secret: Eat enough to get you to your next meal.  Since we’re eating approximately every 3 hours, this means you’re starting to get hungry right around that mark.  If you’re hungry at 2 hours, increase your portion sizes.  If you’re full at 3 hours, cut back on your portions.  It’s that simple!

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About John Schaefer

John is a professional personal trainer with a degree in Exercise Science from Florida State University. He has trained and counseled hundreds of people over the last 15 years in fitness and nutrition. Founder of Cut Method, John specializes in changing the way people view fitness and nutrition as a whole to create rapid and lasting results both mentally and physically.


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  2. Is it best to work out first thing in the morning on an empty stomach? I heard that will speed up my metabolism.

    • Hi, John. Morning is best to train as your body, mind and metabolism will benefit from the elevated boost from the start of the day. I highly recommend fueling up about 30-60 minutes before your workout. Think of protein (preferably in the form of a shake so your body is not expending a lot of energy digesting while you train) not only as an aid in muscle building but also as a shield to protect your lean muscle tissue from being used as fuel. Remember, the more lean muscle tissue you have on your body the more fat you are burning around the clock.

      Keep us posted on your progress!

  3. Great article – love the fact theres some simple basics i can implement immediately. Also great that i can still have the odd drink and meal out too! Really looking forward to reading and listening to more – thanks!


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