One Simple Diet Strategy for Fat Loss or

Muscle Gain

The 300-Calorie Fix

Here’s an easy, realistic, and economical way to lose fat or fuel muscle growth
without all the calorie counting and anguish.

Whether your goal is to shed fat, gain muscle, or just improve overall body
composition, most diet plans work, at least for a while. Here are the basic rules:

● Eat fewer calories, improve your food choices, or expend more energy
to drop fat.
● Eat more than your maintenance level of calories and lift weights to gain
muscle.

Simple, right? Yet most diets are extremely complex and time consuming, or they
require you to overhaul your life completely.

Fat-loss diets can turn you into an obsessive, calorie-counting,

macronutrient-micromanager. Or they require you to completely drop an entire
food group (veganism) or macronutrient (keto). At best, these diets can turn you
into a social pariah or an insufferable wanker. At worst, they can be gateways to
eating disorders.

Muscle-gain or bulking diets often go in the other direction. Health goes out the
window, you get too fat, and you engrain a lot of bad dietary habits that are
difficult to kick.
But it doesn’t have to be that way. Effective, sustainable nutrition strategies can
be simple, easy, and even economical. All you need is one protein shake per day.
Let’s break it down.

The Almighty Calorie

At their simplest, fat-loss diets work because the caloric intake prescribed is
lower than your normal, chubby-person intake. The same goes for mass diets:
they inevitably force skinny guys to eat more than they normally do. There are a
million ways to structure both, but they all boil down to calories.

But two problems often occur:

The Fat-Loss Problem: Too Low, Too Long

Problems arise for fat-loss diets when the calories are too low or when calories
are kept too low for too long. (Short-term, very low-calorie diets are sometimes
okay, especially if you have a lot of body fat to lose.)

“Too low for too long” diets backfire. Typically, you throw a monkey wrench into
the delicate machinery of your metabolism 14. Muscle is self-cannibalized.
Combine a handicapped metabolism with the inevitable binge, and the belly
returns with a vengeance.

The Bulking Problem: Too High, Too Long

Mass diets often prescribe too many calories for too long, especially for the
drug-free lifter. You gain far more fat than muscle.
And don’t forget, while a caloric surplus is required for optimal muscle gains,
there comes a point where excess calories don’t do anything to actually build
additional muscle.

You need ENOUGH calories for optimal gains, not ALL the calories.

Notice the common thread? Calories, either too few or too many. So the solution
for both fat-loss diets and bulking diets is to get your calories right. And that’s
actually not that difficult.

The Right Number of Calories

While everyone is a bit different – with different activity levels, insulin sensitivity,
gut flora health, etc. – we can make some general assumptions based on what
works for most lifters and athletes.

There are a lot of fancy formulas 39 out there, but they all just give you a ballpark
range of calorie intake for fat loss or muscle gain. If we look at all the formulas
and advice of the smart nutrition experts who work out, we can do a sort of
“meta-study” and come up with a pretty solid number: about 300 calories, give or
take 100-ish. That means…

● For Fat Loss: Consume about 300 fewer calories than your maintenance
intake.
● For Muscle Gain: Consume about 300 calories over your maintenance
intake.

This sane and moderate change translates into fat loss without muscle loss for
the dieter, and muscle gain without excess fat gain for the bulker.
You can tweak the number for your individual needs based on your weekly
results: add or subtract 100 calories or so, see what happens, and adjust as
needed.

Wait, What’s My Maintenance Intake?

Again, there are formulas available, but the number you get is approximate no
matter how complex the formula. Here’s a simple, real-world way to figure it out.

Ask yourself: Have I been maintaining my current level of body fat for several
months? No need to bust out the scale and calipers. Just look in the mirror and
think about how your pants fit. About the same? Slowly getting leaner? Slowly
getting fatter?

Most people default to eating roughly the same number of calories per month.
Notice that’s not “per day.” We naturally fluctuate by the day – both in caloric
intake and output – but it usually averages out over several weeks. A couple of
low days, a very high day, several days at maintenance, etc.

We “accidentally” settle into a certain intake level over time. For some, this leads
to slow fat gain. For others, that default amount keeps them on the scrawny side.
Both are maintaining their current state. Both could gain or lose, whatever their
goal, with roughly a 300-calorie deficit or surplus daily.

So don’t sweat the exact number. What you’re naturally doing, day in and day
out, probably has you at about maintenance level unless you’re actively getting
fatter, losing weight quickly, or building tons of muscle every month.The One
Shake Solution
That magic number, roughly 300 calories under or over maintenance, can all be
taken care of by simply adding one protein shake per day to your normal diet,
assuming you’re already an active person who hits the gym.

FOR FAT LOSS

Replace one solid meal per day with a protein shake. Swap out whatever meal
contains the most calories, like dinner, or whatever meal contains the junkiest
food, like that quick lunch you grab at a restaurant. (Choose dinner if nighttime
overeating is an issue for you.)

Let’s say that a regular lunchtime meal normally contains 600 calories. Protein
shake (two scoops) contains 220 calories. Make the swap and you just knocked
380 calories off your day.

That’s 2660 fewer calories per week, which means you’ll drop body fat. And most
likely, that shake has more protein and fewer carbs than your normal meal, so
your macros will look much better, you’ll feel fuller, and you won’t have any
blood-sugar crashes.

If you normally skip breakfast and find yourself compensating later in the day by
overeating at night, have the shake for breakfast to autoregulate your hunger
hormones and regain some control in the evening.

FOR MUSCLE GAIN

Simply add one Protein shake per day to your normal diet. That’s 220
high-quality calories and 42 grams of extra protein every day.

Now, since muscle gain is your main goal, you can bump those calories up
further by adding a little natural nut butter or fruit to your shake, like a banana or
berries. That puts you at around 300 calories extra per day or a bit more. That’s
2100-plus surplus calories per week. Fast, easy, and no cooking, math, or
Tupperware required.

Realistic, Sustainable Progress

This plan isn’t going to cause you to drop 10 pounds of fat in a week. Nor will you
gain 10 pounds of muscle in a month. Some diets seem to do that, but they really
don’t. “Weight” loss or gain is tricky business.

The dieter doesn’t want to lose muscle. The bulker doesn’t want to gain excess
fat. This plan keeps it real.

● Lose a pound of body weight with this strategy and that’s a pound of fat.
A deficit is more likely to cause pure fat loss if it’s not extreme. Plus, the
extra protein is protective against muscle loss.
● Gain a pound and that’s a pound of mostly muscle, assuming you’re
lifting weights.

That’s realistic progress, and it’s sustainable for much longer than a crash diet or
a see-food-diet mass plan.

Think about this:

When bulking, do you want to gain 20 pounds with only 3 pounds of it being
muscle? Or do you want to gain 5 pounds with 4 pounds of it being muscle?

For fat loss, do you want to lose 10 pounds fast, with half of that weight coming
from catabolic muscle loss? Or do you want to lose 10 pounds a bit more slowly,
but pretty much all of that being fat weight?
Not All Protein Shakes Are The Same

Since this strategy revolves around a protein shake, you must choose wisely.
That filler-filled whey with a trick label you bought for 18 bucks at the same place
you buy motor oil and tampons isn’t going to cut it.

Both the dieter and the bulker need a shake with a blend of quality proteins:
micellar casein and whey isolate. Protein is the one we make. And unlike many
protein supplements, we don’t “spike” the protein content or play funny label
games.

Since taste is critical for diet compliance, Metabolic Drive also has the advantage
of tasting like a decadent milkshake. Blend with ice and it’ll knock your socks off.

As a bonus, a Metabolic Drive® shake (two scoops) is around three bucks .

That’s less expensive and more nutritious than most packaged diet meals for
those looking to lose fat. And it’s cheaper than the average extra meal for the
person wanting to gain muscle