The 10%
Tactic

Why Most People Are Stuck

(Even When They're "Eating Healthy")

Most people don't fail because they lack discipline

They fail because their eating has no predictable structure

Random "healthy choices" still create:

• Blood sugar swings
• Hunger spikes
• Energy crashes
• Cravings that feel out of control

Fat Loss Is a Biological Process, Not a Motivation Test

Your body is constantly asking:

• Am I safe?
• Is food predictable?
• Do I need to conserve energy?

The Foods That Actually Support Fat Loss (and Why)

This is not about macros or calories. It's about categories and function.

01 Quality Proteinssignal safety + muscle retention ▾

Why they matter:

• Support muscle (your metabolic engine)
• Stabilize blood sugar
• Reduce cravings naturally

Best options:

• Beef (especially grass-fed)
• Chicken
• Turkey
• Salmon and other fatty fish
• Eggs
• Cottage cheese
• Greek yogurt (full-fat)

Protein isn't about "lean vs fatty." It's about nutrient density and consistency.

02 Natural Fatshunger control + hormone support ▾

Why they matter:

• Tell your brain "we're fed"
• Slow digestion so energy stays steady
• Support hormone production

Best sources:

• Butter
• Ghee
• Olive oil
• Avocado
• Cheese
• Fatty cuts of meat
• Milk

Fat doesn't make you fat. Unpredictable eating does.

03 Real Carbohydratesfuel required for fat loss ▾

Why they matter:

• Fuel workouts and daily activity
• Support thyroid and metabolic function
• Reduce binge-restrict cycles

Best options:

• Fruit
• Potatoes
• Rice
• Sourdough
• Pasta
• Honey
• Maple syrup

Carbs should taste good. The key here is minimally processed carbs. Opt for unrefined whenever possible.

Your Go-To Grocery List

Decision Fatigue Killer

Why Brand Matters

(Not all brands are created equal)

There's a reason some products cost more than others. Cheaper options often rely on lower-quality ingredients, fillers, additives, and processing methods that make food cheaper to produce but harder for your body to handle. Higher-quality brands tend to use simpler ingredient lists, better sourcing, and fewer shortcuts, which means your body can digest and use the food more efficiently. Yes, it can feel annoying to pay $6.99 instead of $2.50 for a bag of cheese in the moment, but that extra cost is an investment in how you feel, how your body functions, and how predictable your results are. You're either paying a little more up front for quality food, or you're paying later through fatigue, inflammation, and eventually medical bills. One of those options supports your health. The other erodes it.

Let's actually compare the two bags of cheese I referenced:

Brand Recommendations

(Because Quality Matters More Than Anything Else)

As we covered earlier, choosing the right brands matters because quality isn't accidental. When you're deciding what to buy, pay attention to three things: the source of the food, the ingredient list, and the claims being made on the label. Details like pasture-raised versus cage-free eggs, or wild-caught versus farm-raised fish, tell you a lot about how that food was produced. Fewer ingredients almost always mean a product your body can handle better. And labels such as organic, raised without antibiotics, or ethically sourced aren't just marketing buzzwords when they're used correctly- they're signals of higher standards.

To save you time and remove the guesswork, I've put together a list of brands that have consistently shown themselves to be trustworthy.

Let's jump in !

Ingredients That Quietly Sabotage Progress

What to Be Aware of (Without Becoming Obsessive)

Fat loss doesn't usually stall because of one big mistake. It stalls because of small, repeated exposures that add up over time.

Many packaged foods look "healthy" on the front, but when you flip them over, the ingredient list tells a different story. These ingredients aren't always harmful in isolation, but when they show up day after day, they can quietly interfere with hunger signals, digestion, and energy regulation.

Here are a few common ones to be aware of:

This isn't about eating perfectly or avoiding these foods forever. It's about awareness.

Why This Approach Works Long-Term

Fat Loss Becomes Easier When Your Body Trusts the Process

Most people have been taught to chase fat loss by eating less, trying harder, and white-knuckling their way through hunger. That approach works temporarily. Then it breaks.

The approach you've just learned works differently because it focuses on predictability.

When you consistently eat:

• Real, minimally processed foods
• Adequate protein and fat
• Carbohydrates your body can actually use
• Meals that follow a repeatable structure

Your body stops feeling like it needs to compensate.
Hunger becomes calmer.
Energy becomes steadier.
Cravings lose their urgency.

As that happens:

• Workouts feel better
• Recovery improves
• Muscle is easier to maintain
• Metabolism becomes more responsive

This is why fat loss starts to feel more automatic. Not because you're doing more.

But because your body is finally working with you instead of against you.

Before You Start

You have two options in this guide: a 3-day split and a 4-day split. Pick the one that fits your week right now. Both will get you to 10% body fat (when coupled with the meal guide and 3-2-1 method) - the schedule doesn't determine your results, your effort does.

The most important factor in this entire program is intensity. Every set should be pushed to the point of failure - the moment your muscles physically cannot complete another rep with good form. That's not a suggestion. That's the mechanism. Failure is what forces your body to build new muscle, and more muscle is what forces your body to burn fat around the clock.

Do not train intensely more than 5 days per week. Rest days are the days your body builds the muscle you demanded during the workout while you recover, not while you're in the gym. Skip the rest days and you skip the results.

Pick your split

Tap an option to see the week.

For your 'rest days'…

I'm not banning you from moving your body lol, you just want to make sure if you are moving on these days, it's light movement. Many of my clients choose to go on a walk, play pickleball, or go swimming on Saturday and then just rest entirely on Sunday.

The point is, you need days away from the gym if you want to actually see muscle growth and not burnout.

Sample Workouts

Tick exercises off as you go. Open a day to see it.

How to Actually Make This Work

• Progression is everything- If weight/reps aren't going up → your body has no reason to change
• Volume days ≠ ego lifting- Control the reps, feel the muscle
• Strength days ≠ sloppy reps- Clean reps only or it doesn't count
• Aux day is NOT optional- This is what keeps your metabolism high without frying your CNS

This exact structure is what has helped over 230 of my clients build muscle, drop body fat… and actually keep it off.

Not for a few weeks.
Not through willpower.
But through a system they can sustain.

The ones who take this seriously don't just "lose weight."
They get lean.
They live in that 10–15% body fat range.
They get stronger, more energized, and more consistent.

But what happens after that… is bigger than fitness.

Something shifts when you start following through for yourself.
You begin to trust your own word.
And that doesn't stay in the gym or in the kitchen.

It carries over into everything.
Your mindset sharpens.
Your emotional control improves.
Your confidence rises.
You start operating differently in your business, your relationships, and your life.

Because now you've proven something to yourself:
You do what you say you're going to do.
That identity shift is what most people are actually missing.

I've had clients tell me they started closing bigger deals, reaching out to higher-level clients, and stepping into rooms with a completely different presence.
Not because they learned a new tactic or script.
But because their body finally matched the standard they were trying to operate at.

They didn't have to fake confidence.
They didn't have to "act like" someone successful.
They simply showed up as someone who already is.

What This Guide Does — and What Comes Next

The Difference Between Understanding the Framework and Applying It Perfectly

This guide gives you the framework.

You now understand:

• Why fat loss hasn't felt predictable
• Which foods make consistency easier
• What supports your body and what works against it

For some people, this is enough to start seeing progress.
For others, the real breakthrough comes from seeing exactly what's been holding them back — and what to do instead.

That's what our invite-only discovery chat is for.

On this private call, we identify the specific bottlenecks that have kept you from getting the body you've always wanted, then map out a proven path forward using this exact framework — customized to your life, schedule, and goals.

These calls are limited and only opened to people who've gone through this guide first.

If this guide made things click and you want to stop guessing, we invite you to book your free discovery call below.

If you're reading this, you already know what needs to happen next.
The question isn't whether this works.
It's whether you're actually going to follow through with it.

Most people don't.
Not because they can't…
But because they wait.
And that's where things fall apart.

Once you delay a decision, the weight of it starts to fade.
Life steps in.
Priorities shift.
The urgency you feel right now gets replaced by distractions.
Within a day… most people are far less likely to act than they were in the moment they first decided they should.

You've experienced that before.

So if you want help implementing this the right way…
With structure.
With accountability.
With a plan built specifically for you…

Take action now.

CLICK BELOW TO RESERVE YOUR DISCOVERY CHAT 👇

Because the version of you that actually changes doesn't wait around hoping things will be different.
He decides. Then he moves.