4 Steps to getting your dream body while eating pizza and playing xbox

Starting my fat loss journey was a tough task.

It wasn’t just cos of the working out and eating better…

It was because I had to reprogram my mind and unlearn all the BS I thought was true.

The fact is, most people think either:

• It’s hard af to get their dream body (gotta be a gym rat addicted to the gym)
• It’s easy af to get their dream body (10 min ab workouts is all you need)

Both are wrong.

On the road to your dream body, you don’t need to:

• Workout 2x a day
• Spend 3+ hours in the gym
• Eat nothing but chicken & broccoli

But this stuff won’t work either:

• Blaming your genetics
• Not caring about calories
• Working out less than 45mins per session
• Doing 10 min ab workouts (unless you wanna spend 40 years to see a 4 pack)

The truth is less extreme.

By the end of this newsletter, I’ll reveal exactly how to lose fat and build your dream body in 4 simple steps.

When you’re new to lifting/fitness it’s easy to assume:

• Everyone with a good body is on steroids
• Everyone with a good body is a gym rat
• You gotta sacrifice all pleasure to get your dream body

But, that couldn’t be more wrong…

Unrealistic body standards do exist.

Steroid users claiming to be natural – ruining your view of what’s naturally achievable do exist.

But, the thing is:

I exist too.

And there are others like me:

• I don’t take steroids.
• I don’t live in the gym (I mean I’m not in the gym all the time. But, since I have a home gym I technically live in the gym lmao)
• I enjoyed a delicious beef burger, fries and 12 churros yesterday (12 churros was a bit overkill but, sometimes I wild out)
• I ate 2 pizzas to myself a few weeks ago

If you believe you can’t get your dream body – you won’t get it.

Not because of woo-woo BS like the universe attracting things to you or anything like that.

It’s because if you don’t believe you can do something – you won’t take the steps needed to do it.

The harsh (and hopeful) truth is:

You can do anything you put your mind and effort to.

If you haven’t achieved something – you haven’t done enough to achieve it.

If you believe it’s possible, you can start:

• Losing belly fat
• Looking sexy naked
• Keeping the weight off
• Being confident in your body
• Enjoying life while getting closer to your fitness goals

If you listen to the lies and the negativity designed to keep you mediocre, fat, tired and depressed then:

• You give up on improving yourself
• Your health keeps getting worse, reducing your quality of life
• You die an early, preventable death – leaving your loved ones behind

Which outcome sounds better to you?

I prefer the one that results in me looking sexy naked over the one that results in an early death – but that’s me.

You can make your own choice – I don’t judge.

If you’re still skeptical, it’s because you’ve tried diets and programs before but they never worked for you.

Or, you’re thinking:

• “Healthy food is too expensive”
• “I don’t have time, it sounds too hard, it will be too painful”
• “Eating healthy is too hard, I can’t stick to a diet – I love tasty foods too much”

The good news is, none of that matters:

Keep reading through to the end – I reveal how to overcome all of the above.

This is the newsletter that changes your life:

As far back as I can remember – I’ve always wanted abs.

Lucky for me, I was lean as a young g – even with a terrible diet.

I was doing upper body training but skipping leg day was an unwritten rule.

I had no idea about proper training and nutrition.

Research? What’s that?

I assumed being in the gym long enough leads to big muscles.

I was wrong…

Then I grew up.

I lost the magical leanness of my youth.

Stepping on the scale, I saw a scary number looking back at me.

205.4lbs.

I promised myself I would never reach over 200lbs.

Promise broken.

I needed to figure this fat loss stuff out properly…

I experimented and tried lots of things:

• Fasting
• Caffeine
• Nicotine
• Low carb
• Diet soda
• Artificial sugars
• 1 Calorie spray oils
• Air fried everything
• Cardio an hour a day
• Cardio 30 mins a day
• Eating one meal a day
• Cooking my own fast food

My first fat loss cut was terrible – filled with a lot of binging and shame.

My second fat loss cut was better – way easier to stick to my diet, less binging.

My third fat loss cut was amazing – easy to stick to my diet and no binging because I discovered the secret…

I’ve poured all the secrets and revelations I found along my journey into my book “Getting Lean” .

But, I’m gonna reveal the main steps needed for losing fat and building your dream body in this newsletter.

Through all my pain and effort:

I’ve found the 4 main steps needed to get lean and stay lean.

Without binging.

Without hating life.

Without quitting.

While eating pizza, chocolate and yoghurt.

These are the results of following the 4 steps I’m about to reveal:

Let’s get into the steps:

1 – Walking (no cardio)

Cardio is tedious & annoying.

If you hate doing cardio – you’re gonna quit doing cardio.

What’s the easiest way to make cardio fun and sustainable?

The BEST and most natural form of cardio is walking.

Getting 10k steps per day will dramatically transform your body.

Getting in my 10k steps has gotten me leaner ever before without even trying.

Right now, I’m eating more and moving more than I did when I was cutting.

And my body has never looked better.

Here’s what to do:

• Start walking every day.

For example: go for a 30 min walk at lunch

Go for a 15 min walk after meals.

• – Get more steps in when you can

Don’t take the elevator, walk up those stairs.

Don’t get the bus, do the 7 min walk.

• Get an under-desk treadmill

This is the best thing you’ll do for your fat loss journey.

I’m burning over 1048 calories while working through the day.

Without dedicating time to doing cardio.

Without suffering and hating cardio.

The UD treadmill makes getting my 10k steps super easy.

It’s so easy, I get fired up and start aiming to get 20k – 30k steps in.

I easily burn calories while playing xbox, working and watching my favourite shows.

If you only take one thing from this newsletter – take this and get yourself an UD treadmill ASAP.

• Only watch/listen to your favourite shows/media when walking

This makes walking fun.

This makes you excited to get back to walking – so you can get back to finding out what happens after that cliffhanger.

Playing xbox while walking is even more fun – and it makes walking even easier.

It’s hard to focus on hating cardio when you’re focused on that boss that keeps killing you in Elden Ring.

2 – Eat like a caveman

Abs are made in the kitchen.

If you eat crap – you’re gonna look like crap.

Here’s what to do instead:

Eat like a caveman 80% of the time.

What does this mean?

If cavemen didn’t eat it – you don’t eat it.

Cavemen ate:

• Meat
• Fruit
• Veg

The closer you follow what cavemen ate, the faster you’ll get your dream body.

However, don’t be too strict – too much restriction leads to binging and quitting.

Here are some quick and easy things you can do to make your diet 100x better today:

• Use less oil

1 Tbsp of oil is 120 calories.

You can easily add 500 calories to a meal by adding oil.

Start measuring your oil ASAP.

Use spray oils instead. Spray oils are 1 calorie per spray.

Spray oils don’t taste as delicious as the fatty unhealthy stuff – but it’s about 80% as good.

Is getting your dream body and taking your health into your hands worth losing 20% deliciousness?

Sounds like an easy decision to me.

• Stop drinking calories

The easiest way to cut calories is to stop drinking them.

Soda, fruit juices and beer are getting you fat and keeping you hungry.

Drink water, squash, diet soda and hard liquor (drink responsibly) instead.

All these drinks have way less calories and are easy enough to substitute.

• Eat more protein

Eating more protein is always a good answer.

Protein is satiating, meaning is helps you stay fuller for longer.

Meaning, if you eat a high protein diet you’ll be less hungry.

But that’s not all:

Protein builds muscle, grows healthy hair, nails and it’s great for your skin.

Eat protein with every meal.

Consume 0.8g – 1g of protein per 1lb of your goal body weight.

• Start tracking your calories

Track what you’re eating to discover how many calories you’re usually consuming.

You’ll be shocked at how easy it is to overeat…

You’ll also have the data needed for changing your diet effectively in the future.

Don’t try to overhaul your diet right now – only track your calories.

If you change too many things at once – it’ll be too overwhelming and you’ll quit.

Think eating healthy is too expensive?

Buying meats, fruits and veg is cheaper than eating fast food every day. I buy 5kg of chicken breast for £30.

That 5kg lasts me a month.

Eating 1 large Big Mac meal (£6.79) for 1 week costs me £47.53.

Eating unhealthily is expensive.

Think eating healthy is too hard to stick to?

Eating processed foods for long enough makes you crave more processed foods.

Eating unprocessed foods for long enough makes you crave more unprocessed foods.

Do this:

1. Find 3 – 5 healthy meals you like and enjoy.
2. Eat those healthy meals through the week.
3. On the weekend, follow step 4

3 – Train 4x a week

Training 4x is the sweet spot.

3x, 5x or 6x is okay too.

2x is too little for growth.

7x is too much and leaves too little time for rest & recovery.

I train 4x a week for 1hr 15 mins.

Download the same workout programs I used to build my dream body (for free) here:

https://jaycartere.com/freeworkoutprograms/

The time it takes to complete a workout is different for every person.

You could complete the same workout in 45mins or 1hr 45mins.

If you think you don’t have time to workout – the truth is:

You can’t be bothered.

You can find 4 hours a week to workout if you want to.

You can steal time away from the unproductive things you’re doing.

You can even watch netflix or whatever’s taking up your time while you workout.

If you think working out is too hard:

It’s supposed to be hard.

But, you can do it.

Don’t push too hard when starting – ease into training.

The first week will be the hardest but, your body gets used to training over time.

Being fat and unhealthy 24/7 is harder than working out 4x a week.

The thing that matters the most is:

The number of sets (and the right exercises) per muscle per week.

• 10 sets – minimum sets needed to build muscle
• 20 sets – maximum sets before you’re wasting effort
• 4 sets – minimum sets needed to maintain muscle

I hit most of my muscles with 12 sets per week.

Do this:

1. Commit to lifting 4x a week for 90 days
2. Don’t skip workouts twice in a row
3. Focus on perfecting your form and slowly getting stronger

It takes 90 days to build a habit.

If you build the habit of working out consistently – everything else falls into place.

When you’re working out consistently, you’re more likely to commit to your diet and other positive habits.

Remember to use my free workout programs.

If you’re following a bad program or aren’t using a structured program at all – you’re wasting your time and effort.

You might as well be doing remote control raises on the couch.

Here’s the link to my free workout programs again:

https://jaycartere.com/freeworkoutprograms/

4 – Cheating helps you win

Sticking to your diet feels impossible when your mind’s being attacked by cravings.

Giving into your cravings leads to gaining weight and moving away from your goals.

What should you do instead?

Cheat!

Eating a cheat meal every weekend helps you stick to eating like a caveman for the rest of the week.

A well planned cheat meal helps you:

• Avoid binging
• Kill cravings
• Have something to look forward to (it’s easier to stick to your diet in the week if you know you’ve got a treat to enjoy on Saturday)
• Enjoy the fast food more because its rarer (eating fast food everyday makes you appreciate it less. Eating fast food once a week makes it taste even better.)
• Make the diet sustainable (a diet that’s too strict leads to binging, hating life and giving up. A cheat meal helps reset your diet discipline timer every week)

But, be careful:

It’s easy to overeat on the weekend – destroying the progress you make in the week.

To avoid that, do this:

1. Track your calories so you don’t overeat with your cheat meal
2. Eat 1 cheat meal (either for dinner or the one meal you eat that day) – don’t have an entire cheat day
3. Eat healthier fast food choices (woodfired oven pizza, sushi, nandos)

Here’s what to do next:

Follow the 4 steps above for 90 days.

If you stay consistent for 90 days – do this:

• Cut out more high calorie foods
• Set a calorie target of 500 less than you were eating the past 90 days
• Start walking 6k – 10k steps, 5x a week

You’re gonna impress yourself by achieving things you didn’t think was possible…

If you dropped off or didn’t stay as consistent as you wanted, do this:

1. Try again, you haven’t lost until you give up
2. Get a notebook. Figure out why you fell off this time.
   
   • Note down any triggers that cause you to fall off
   • Note down barriers making the process inconvenient
   • Note down any information you think will help you be more successful next time
3. Then start again – keep going until you build the habit of working out and eating well

If you’re wondering how long it takes to get lean:

I uploaded a video documenting my fat loss process.

Dates and progress pictures included.

Watch my transformation video here:

It took me a while cos I was figuring this stuff out along the way.

Lucky for you – I went through suffering so you don’t have to.

A dude replied to this post claiming: “it takes about 5-6 years of daily work to achieve a body like that.”

This is false.

Knowing what I know now – I could make the same transformation in 1-2 years.

You can use my mistakes and findings to make your fat loss journey smoother than mine was.

Get my book “Getting Lean” to make the whole fat loss process faster and easier – by gaining a deeper understanding of how it all works and having structured guidelines through your journey.

Here’s the link:

https://jaycartere.com/gettinglean

Click the link below to get my future newsletters like this sent directly to your inbox (saving you the time and hassle of finding this info on your own):

https://jaycartere.com/dad