A few weeks ago, I was talking to a potential client.

  1. He told me that he would love to get fit, but he just doesn’t have the time.
  2. He’s just too busy with work, kids, internet porn, etc…
  3. B.S.

He’s not busy…he’s lazy. And he’s not alone.

According to the WHO, there are 3.6 billion lazy guys sitting on couches all around the world.

And the trainer who can help those lazy buggers transform their lazy asses from….


…is going to be rich. Filthy…Stinking…Rich

So, here we go. The lazy man’s guide to getting ripped….or as I like to call it – My ticket to becoming filthy, stinking rich.

(BTW, this story is based on a real client. We have been training for one week. He has already lost 5 lbs.)


Meal # 1 – Breakfast

  • 1 Tbsp of Fish Oil
  • 3 medium sized Apple or Pears
  • 3 fried or hard boiled Eggs
  • Water or Tea
  • 5 grams of Leucine

Meal # 2 – Morning Coffee Break

My client works in an office. Each morning, he has a mandatory group meeting. Coffee & pastries are served.

  • 1 Coffee (with cream)
  • 15 Almonds (brought to work in a little Ziploc baggie)
  • Water

Meal # 3 – Lunch

Big Salad – consisting of

  • Salad Greens (pre-washed, pre-chopped)
  • 1 can of tuna or salmon, or 3 more hard boiled eggs, or leftover meat from last night’s dinner
  • Olive Oil
  • Lemon Juice or Vinegar
  • Salt & Pepper
  • 5 grams of Leucine
  • Water

Before our hero goes to bed at night, he rips open the bag of greens and dumps it into the tupperware container. Same goes for the protein. In the morning he pours in the oil, lemon juice & salt and pepper. Come lunch time, he shakes the container and presto he has his Big Salad

Meal # 4 – Afternoon Snack

  • 1 Coffee (with cream)
  • 15 Almonds (brought to work in a little Ziploc baggie)
  • Water

Meal # 5 – Workout Nutrition

Meal # 6 – Dinner

  • Another Big Salad or steamed vegetables prepared with a microwave steaming bag
  • BBQ – steak or chicken or fish or pork or lamb or….
  • 5 grams of Leucine
  • 1 Tbsp of Fish Oil
  • Water


I have designed a training program specific to his needs, injuries, muscle imbalances, etc…

But the basic design of the program is:

  • 3x per week total body HIRT workouts
  • 2x per week HIIT/Cardio workouts on his stationary bike
  • 1 x per week active rest – long walks with his wife, soccer with the kids, etc…
  • Dynamic stretching at each workout designed to correct imbalances & prevent injuries


As I mentioned above, the client has lost 5 lbs in the first week. And while that certainly is good news, what really excites me is the fact that he has been perfect on his meal compliance.

He said that it was easy…EASY!!!

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  1. THREE apples for breakfast? Wow. I’m usually full after eating one with some peanut butter…I don’t know if I could eat three. Of course, I’m one of those people who doesn’t like to eat a whole lot right after I get up, so that might be part of it.

    I can see the meal plan being easy, but it also seems like it would be boring. How do you keep it from feeling like you’re eating the same thing every day when you’re limited to salad, steamed veggies, and meat?

    I’ve noticed that I don’t often cook meat, and I think it’s because I’m wary of preparing it wrong and giving myself, like, salmonella or something. And there are so many different cuts of meat, with different ways to prepare them, that I don’t know where to start. Any tips on how to get over this?

    As many times as you’ve mentioned fish oil, I should probably start taking it. Is there a specific brand I should look for, or are the fish oil capsules I see at Wal-Mart good enough?

  2. I would say replace the fruits with oatmeal. Eat the fruits later in the day (snacks, pre/post workout nutrition, etc.)

    As a busy college student, I find it a lot easier to carry a fruit or two in my backpack + some almonds.

    And for eggs… I wouldn’t eat more than 1 WHOLE egg per day.

  3. Hey Kai,

    Why would you replace the fruit with oatmeal?

    And why only 1 egg…I hope you don’t still believe that dietary cholesterol impacts your blood cholesterol

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