Let’s be real…calorie tracking sucks. Some of my clients do it and it works…others, not so much.

So for those who want to lean out for summer without being tied to My Fitness Pal…here’s what I’d recommend you do:

1. Lock In Foundation Meals

Think of your foundation meals like the base of a house. Not flashy. Not exciting. But rock-solid—and they hold your whole diet together.

Here’s the deal:
Foundation meals don’t change much. That’s the whole point. They remove decision fatigue and keep you consistent.

• If you eat 3 meals/day → lock in 2 foundation meals

• If you eat 2 meals/day → lock in 1 foundation meal

My go-to foundation meals?
I keep breakfast and lunch exactly the same, every single day.
Tasty? Yep. Boring? A little.
Effective? 100%.

Here’s an example:

• Breakfast: Protein Oat Bowl

• Lunch: Greek Yogurt Bowl

Other solid options I’ve used:

• Big-ass salad

• Protein smoothie

• Egg + veggie scramble

Why this works:
If you’re not tracking calories, you need some form of consistency.
Eating the same meals daily = simple, repeatable, results-driven.

2. Follow a 3x3 Training Split

3 days strength + 3 days cardio = elite combo.

You don’t need to live in the gym—just train smart.

• Strength (3x/week): Build muscle, boost metabolism, look defined.

• Cardio (3x/week): Burn fat, improve heart health, lean out faster.

That’s 6 total training days. One full rest day. Sustainable and effective.

Focus on keeping intensity high for the strength days & low for the cardio days (with 1 cardio day as “high intensity”).

3. Move More. Like, Way More.

Let’s talk about NEAT—non-exercise activity thermogenesis.

That’s just a fancy term for movement that’s not your workouts:

• Walking the dog

• Grocery shopping

• Cleaning

• Dancing

• Fidgeting

• Playing outside with the kids

All of it adds up. In fact, NEAT is one of the biggest drivers of how many calories you burn throughout the day.

The rule: Move as much as humanly possible.

Go on daily walks. Take the stairs. Park farther away.
Play pickleball. Mow the lawn. Pace while you talk on the phone.
More movement = more fat burned.

You want abs? Are you sitting right now?? Yes??? GET MOVIN!!!!

4. Use Simple Hunger Hacks

When you’re cutting body fat, hunger will show up. But you can manage it smartly:

First:
Eat enough protein and fiber.
Aim for:

• 0.8–1g protein per pound of bodyweight

• 20–30g fiber per day

Since we’re not tracking ;) we can use our hands

PROTEIN

1 palm-sized portion = ~20–30g of protein

So, for most people:

• Women: Aim for 1–2 palm-sized portions per meal

• Men: Aim for 2–3 palm-sized portions per meal

FIBER

1 cupped hand of veggies, fruits, or legumes = ~5–8g of fiber

So aim for:

• 3–5 cupped handfuls per day of fiber-rich foods

Great sources:

• Veggies: Broccoli, spinach, carrots, kale

• Fruits: Berries, apples, pears, bananas

• Legumes: Beans, lentils, chickpeas

• Whole grains: Oats, quinoa, brown rice (1/2–1 cup cooked)
  

Next:
Stock up on high-volume, low-calorie foods:

• Air-popped popcorn

• Fruits and veggies

Finally:
Zero-cal drinks are your friends:

• Diet soda

• Sparkling water

• Black coffee or tea

• Water + flavor enhancers

TL;DR:

You can get shredded without tracking a single calorie—
you just need structure, consistency, and smart habits.

-Mike

p.s. If you want me to take over this process for you — shoot me a message and I’ll send you info on coaching.