How To Do The Simplest Diet EVER

Summary

Dr. Mike from RP Strength discusses the 'Simple Science Diet,' highlighting its effectiveness for fat loss through balanced, healthy eating. The diet is built on four fundamentals: healthy food choices, portion control, meal timing, and hydration. It emphasizes lean proteins, vegetables, fruits, grains, and healthy fats. The plan includes two modes, 'Grind' for intense fat loss and 'Chill' for maintenance, making it adaptable for different needs. Practical tips, such as using fist and finger measurements for portions and flexibility with meal timing, make the diet easy to follow and effective for sustainable weight loss.

Takeaways

• 😀 This diet is highly effective if followed as written, even allowing for some flexibility during holidays or vacations.
• 💪 The four fundamentals of fat loss dieting are choosing healthy foods, controlling portions, meal number and timing, and hydration and supplements.
• 🍗 Focus on four categories of foods: lean proteins, veggies, fruits and grains, and healthy fats, in that order of importance.
• 🥦 Examples of lean proteins include chicken breast, turkey breast, egg whites, tofu, and seafood. Veggies can be spinach, broccoli, bell pepper, zucchini, and carrots.
• 🍎 Fruits and grains include apples, blueberries, whole grain bread, brown rice, and oats. Healthy fats include avocado, olive oil, almonds, flax seeds, and peanuts.
• ✊ Portion sizes are measured using fist and finger sizes, making it easy to approximate calorie intake without precise measurements.
• 🍽️ The diet includes a grind diet (low calories) and a chill diet (more food), allowing flexibility to maintain energy levels and prevent burnout.
• ⏱️ Four meals a day are recommended to maintain consistent energy levels, support hard workouts, and promote muscle growth while preventing muscle loss.
• 💧 Hydration can include any non-caloric drinks like coffee, tea, and diet sodas. Supplements are not necessary but a multivitamin can be helpful.
• 📅 Consistency is key: follow the grind diet as long as possible, switch to the chill diet to recover, and avoid pushing too hard to ensure sustainable results.

Q & A

What are the four fundamentals of dieting for fat loss mentioned in the video?

The four fundamentals are choosing healthy foods, controlling your portions, meal number and timing, and hydration and supplements.

Why is it important to choose healthy foods for fat loss?

Choosing healthy foods is crucial because they provide a solid baseline for success. Healthy foods are more likely to be filling, nutritious, and conducive to achieving goals like getting leaner, healthier, or more muscular.

What are the four food groups highlighted in the 'Simple Science Diet'?

The four food groups are lean proteins, veggies, fruits and grains (considered one category), and healthy fats.

How does the 'Simple Science Diet' accommodate different body sizes and metabolisms with its portion sizes?

The diet uses fist and finger size measurements for portions, which scale naturally with different body sizes. This approach helps ensure that the diet is adaptable for various individuals, making it effective for a wide range of people.

What are the 'Grind' and 'Chill' modes in the 'Simple Science Diet', and how do they function?

The 'Grind' mode involves a significant reduction in calories, leading to faster fat loss but can be tough to sustain. The 'Chill' mode allows for more food intake, reducing hunger and energy issues, and providing a recovery period. Users switch between these modes to balance fat loss and recovery.

How does the 'Simple Science Diet' address meal number and timing?

The diet recommends four meals a day to maintain energy levels and support hard workouts. These meals should be evenly spaced, but there's flexibility to combine or delay meals as needed. The overall food intake per day is more important than the exact timing.

What are some examples of lean proteins, veggies, fruits and grains, and healthy fats suggested in the diet?

Examples of lean proteins include chicken breast, turkey breast, egg whites, tofu, and seafood. Veggies can be spinach, broccoli, bell pepper, zucchini, and carrots. Fruits and grains include apples, blueberries, whole grain bread, brown rice, and oats. Healthy fats include avocado, olive oil, almonds, flax seeds, and peanuts.

Why does the 'Simple Science Diet' use fist and finger measurements instead of precise calorie counting?

Using fist and finger measurements simplifies the diet, making it easier to follow without the need for precise calorie counting. This approach is practical and works well for most people, as the sizes generally scale with body weight.

What is the role of hydration and supplements in the 'Simple Science Diet'?

Hydration is important but doesn't require obsessive monitoring; as long as you're drinking enough non-caloric fluids to stay hydrated, you're fine. Supplements are not necessary for the diet's success, though a multivitamin can be beneficial. The diet's main focus is on whole foods rather than supplements.

How can someone maintain their diet while on a vacation or during a break?

The 'Simple Science Diet' allows for flexibility with the 'Chill' mode, which can be used during vacations or breaks. This mode provides enough food to stick to the diet without extreme deprivation, making it easier to maintain the diet even while away.

Outlines

00:00

🛠️ Diet Execution and Flexibility

The script emphasizes the flexibility of the diet, stating that adherence to the plan, even with minor deviations during holidays or weekends, will still yield positive results. It introduces Dr. Mike from RP Strength, who explains the four fundamental principles of dieting for fat loss: choosing healthy foods, controlling portions, meal timing, and hydration and supplements. The focus is on making dieting straightforward and accessible through the 'Simple Science Diet.'

05:00

🍽️ Key Food Groups for Diet Success

Dr. Mike elaborates on the importance of selecting the right foods, highlighting four main food groups: lean proteins, vegetables, fruits and grains, and healthy fats. He provides examples for each category and stresses that making the right food choices simplifies the dieting process. The segment underscores the significance of nutritious and filling foods to reduce hunger and improve diet adherence.

10:00

⚖️ Portion Control with Simple Measurements

The video explains the use of fist and finger measurements for portion control, arguing that precise measurements are often unnecessary for effective dieting. These simple metrics scale with body size, making the diet adaptable for everyone. The discussion includes the benefits of this approach and reassures that it supports weight loss and muscle maintenance effectively.

15:00

⏰ Structured Meal Timing and Frequency

Dr. Mike discusses the importance of meal timing and frequency, recommending four meals a day to maintain energy levels and support workouts. He explains that while meal timing is a minor factor, it helps distribute energy and nutrients evenly throughout the day. Flexibility is allowed, as long as the overall food intake remains consistent. The importance of post-workout meals is also highlighted.

20:02

💧 Hydration and Supplementation Tips

The final part of the script covers hydration and supplementation, advising that while supplements can be beneficial, they are not essential for the 'Simple Science Diet.' Non-caloric drinks are recommended to stay hydrated, and common sense should guide caffeine consumption to avoid sleep disruption. The segment wraps up with a reminder to check out the diet plan and a teaser for the next video on managing diet difficulties.

Keywords

💡Diet

A diet refers to the types and quantities of food that an individual consumes, often with a specific goal in mind, such as weight loss, muscle gain, or overall health improvement. In the context of this video, the term is used to describe a structured eating plan for fat loss, emphasizing simplicity and sustainability. The script mentions 'the simplest diet ever,' highlighting the ease of execution and adaptability to various lifestyles.

💡Fat Loss

Fat loss is the process of reducing the amount of body fat while maintaining or building lean muscle mass. It is a central theme of the video, with the 'simple Science Diet' being introduced as a method to achieve this goal. The script discusses the importance of choosing healthy foods, controlling portions, and proper meal timing to facilitate fat loss.

💡Portion Control

Portion control is the practice of managing the size of the servings of food to avoid overeating. In the video, portion sizes are approximated using 'fist sizes' and 'finger sizes' to simplify the process, ensuring that the diet is both effective for fat loss and adaptable to different body types and activity levels.

💡Lean Proteins

Lean proteins are sources of protein with relatively low amounts of fat. They are essential for muscle repair and growth and are a key component of the diet described in the video. Examples given in the script include chicken breast, turkey breast, egg whites, tofu, and various types of fish or seafood.

💡Veggies

Vegetables, referred to as 'veggies' in the script, are nutrient-dense foods that are high in vitamins, minerals, and fiber but low in calories. They are a crucial part of the diet for their health benefits and satiating effects, with the script mentioning options like spinach, broccoli, bell peppers, zucchini, and carrots.

💡Fruits and Grains

Fruits and grains are combined as a food group in the script, representing sources of natural sugars, fiber, and complex carbohydrates. They are important for providing energy and are part of the balanced diet outlined in the video, with examples such as apples, blueberries, whole grain bread, brown rice, and oats.

💡Healthy Fats

Healthy fats are essential fatty acids that the body needs for various functions, including hormone production and cell growth. In the video, they are mentioned as an important, yet less critical, component of the diet. Examples include avocado, olive oil, almonds, flax seeds, and peanuts.

💡Hyddration

Hydration refers to the state of having adequate water in the body, which is crucial for many bodily functions, including digestion and temperature regulation. The script touches on the importance of drinking enough fluids without being overly restrictive, emphasizing that individuals should listen to their bodies' needs.

💡Supplements

Supplements are products that provide nutrients to the diet, such as vitamins, minerals, and other nutritional compounds. The script suggests that while they can be beneficial, they are not necessary for following the 'simple Science Diet,' and the focus should be on whole foods.

💡Grind and Chill Diets

The 'Grind' and 'Chill' diets are two modes of dieting presented in the script. The 'Grind' diet is a more restrictive calorie intake designed for intense fat loss, while the 'Chill' diet is less restrictive, allowing for more food and energy, used for recovery or maintenance. The video emphasizes the importance of cycling between these two modes to sustain weight loss and prevent burnout.

Highlights

This diet is effective if executed as written, allowing flexibility for holidays and vacations.

The diet is composed of four fundamentals: choosing healthy foods, controlling portions, meal number and timing, and hydration and supplements.

Healthy food choices are critical for success, focusing on lean proteins, veggies, fruits and grains, and healthy fats.

Four food categories simplify meal planning: lean proteins, veggies, fruits and grains, and healthy fats.

Lean proteins include chicken breast, turkey breast, egg whites, tofu, fish, and seafood.

Vegetables recommended include spinach, broccoli, bell pepper, zucchini, and carrots.

Fruits and grains include apples, blueberries, whole grain bread, brown rice, and oats.

Healthy fats examples are avocado, olive oil, almonds, flax seeds, and peanuts.

The diet is designed to reduce hunger by focusing on nutritious and filling foods.

Fist and finger measurements simplify portion control, aligning with body size and needs.

Two diet modes, 'grind' and 'chill,' allow flexibility and sustainable weight loss.

The 'grind' diet involves significant calorie reduction, while the 'chill' diet allows for recovery and maintenance.

Four meals a day is optimal, supporting consistent energy levels and effective workouts.

Meal timing is flexible; spreading meals evenly throughout the day is recommended but not mandatory.

Hydration and supplements are minor concerns, with basic recommendations like multivitamins and non-caloric drinks.

Transcripts

there's almost no way this diet cannot

work for you if you simply execute it as

written which is a huge deal here's how

big the deal is you can even take a

holiday a weekend or even a week-long

vacation and stick roughly to that chill

diet without losing crazy ground or

falling off the wagon so you saying okay

got a long weekend with the wife in

Chicago for 4 days at the end of May and

I'm going to grind for 2 weeks before

that I'm going to do chill diet every

day on that vacation it's going to be

awesome cuz it's plenty of food when I

come back I'll have gained a pound of

body water 2 days after grinding I'm

back to making the best gains I've ever

made hey folks Dr Mike here for RP

strength this is video number two in our

three-part series on the simplest diet

ever and today I'm going to be talking

about what the simplest diet ever is in

great detail explaining to you how to do

the diet all right so there are four

fundamentals of dieting for fat loss

that are really really critical the

first is choosing healthy foods the

second is controlling your portions the

third is meal number and timing and the

last is hydration and supplements and

the last is the least important of those

four let's talk about every single one

and give you some awesome

recommendations that are completely

reflected for you in the simple Science

Diet which if you don't want to wait the

rest of this video just click on the

link in the description and you can just

get the thing right now so choosing

healthy foods why does it matter well

when you're eating to get leaner or

healthier or more muscular or all three

and you especially want to weigh less

because being leaner means weighing Less

in almost all cases what foods you

choose can create an awesome Baseline

for your success you choose Good Foods

it's going to be easy or if you choose

not so great Foods it's going to be

tougher than it needs to be and it

sounds complicated because there are

tons of foods out there what are you

supposed to do go food by Foods 10,000

Foods you go well this one you can eat

this one no this one definitely no this

one yes for sure unfortunately or sorry

totally backwards fortunately science is

here to save the day and it's actually a

lot simpler if turns out that in order

to execute an awesome fat loss diet you

only need to be familiar with four food

groups four categories of foods to be

able to make excellent choices and build

every single meal with all four of these

categories these categories are

displayed for you in your simple Science

Diet they are lean proteins veggies

fruits and Grains and healthy fats in

that order of importance so for some

reason you can't access some food or

another for a meal here and there lean

proteins are the core most important

veggies are the second fruits and Grains

which is one category is third and

healthy fats are awesome to take in as

needed when you need them but the least

important of all four of those you can

build every single meal in your simple

Science Diet daily requirements just by

combining one of each of these food

groups seater food guide pyramid

although who the hell uses that thing

anymore anyway fun in the 1980s just to

give you guys an example of what foods

exist in each one and there's examples

in the diet itself lean proteins we're

not talking about rocket science here

folks we're talking about things and all

of these are options you can do one or

two or three of them you can eat this

all the time chicken breast turkey

breast egg whites tofu fish or seafood

of any kind all work for veggies well

really all veggies but things like

spinach broccoli bell pepper zucchini

carrots all totally valid if you're

asking about a veggie right now in your

head but what about that the answer is

also yes fruits and Grains typical

fruits and Grains like apples

blueberries whole grain bread brown rice

oats no wrong answers healthy fats

things like avocado olive oil almonds

flax seeds peanuts Etc and there's tons

more examples in the diet itself these

are the core foods that you're going to

be eating notice they're all super

nutritious and super healthy and very

filling so they reduce your hunger which

is a really really big deal as you can

see in the simple Science Diet which

we've displayed on the screen for you

you just need to pick one source for

each meal and you're good to go so you

pick a protein you pick a veggie you

pick a fruit grain you pick a healthy

fat boom that's meal next meal you can

pick the same exact things or mix and

match however much you like if you ever

get stuck and you need more examples of

healthy choices cuz she is getting old

just ask an AI tool like Bard or do they

still have Bard Gemini Claude of course

the everr and ever great chat GPT grock

if you have access to that sort of thing

you just say hey what are some healthy

options that are awesome for fat loss

dieting um that fall under the category

of lean proteins give me 10 options it's

just going to crap out 10 options and

you go give me 10 more options it's just

going to do that this is something AI

has solved completely as a problem

random ideas about foods to eat the fit

of diet is the easiest thing in the

world for it and because we don't do

magic diet and Magic food ingredients

here at RP anything the AI thinks is a

lean protein Source or a fruit grain

especially if you type healthy into the

prompt you're getting the right Foods

it's highly unlikely it's just going to

be like Twinkies oops very very unlikely

and yes I know that Science Diet is a

dog food brand that uh we applied for

partnership with them and they denied us

so we're like fuck it we're going to do

this for humans instead oo Scott video

guy wouldn't it be sweet if we made kind

of like kind of tough guy diet And the

tagline was for the dog and

you do you feel tough yet well hold on

keep listening maybe you'll feel tougher

still here are another few tips of how

to make your meals in the simple Science

Diet I have three good tips where you

first you can eat the same or similar

meals multiple times a day if you really

like chicken breast with broccoli with

brown rice and with avocado oil and

you're like I this meal is super

convenient for me to make I love it

let's do it let's eat it can I eat it

for breakfast and lunch and dinner and

my late night snack fuck yeah the answer

is yes batch cooking a bunch of food at

the same time or even take out going to

Chipotle and asking for like some cuts

of chicken and some rice and stuff like

that can facilitate this no problem the

flexibility is diet is immense because

the perfectionism is down to almost zero

you can make your diet as varied or as

uniform as you like two people with the

same identical success and fat loss and

health one person all their meals

basically 90% for 12 whole weeks of the

diet can look the same and another

person it's like every meal is like

trying to win the Instagram award for

best food selfy like what the hell how

many colors are in that motherfucker you

put a rainbow in that shit that's

impressive I don't even know what that

meat is but is that like duck meat with

chicken meat with ground beef and a f fo

grys

isn't that illegal to eat or some shit

like that Scott do you still eat

fogra it's not illegal but it's on ethal

unethical so he doesn't eat it as what

he's trying to

say so that can make your diet really

simple okay so we know how to choose

healthy foods what about portion sizes

you'll notice something interesting we

put the portion sizes in the diet

represented in fist sizes and finger

sizes two fingers worth of fats two

Fists Full of carbs so on and so forth

why did we do that what a curious

curious decision how much food you eat

matters how much calorie you're taking

in absolutely matters it's the most

important part of a diet for fat loss

and for getting leaner 100% but our

method of prox approximating calories is

using Fist and finger size measurements

kind of odd is that really going to work

the answer is it absolutely will for a

few reasons four reasons at least that I

can think of four four reason number one

weighing and measuring your food

precisely can be pretty important for

for bodybuilding contest prep but in

almost anything else including just

getting super lean and healthy and

losing a bunch of fat using the simple

Science Diet it's total Overkill does it

work you bet do you have to do it no if

you're in a competition in which you

have to throw a ball precisely at a

Target that's some number of feet away

does it matter for you to know how far

away the target is yes if you're just

tossing the ball around with your kids

or to your dog are you like o how far

away is the dog is it 9 ft or is it 10

some going to be like are you nuts just

do this dieting for fat loss is not

overly complicated and just a rough

understanding of how much food you're

eating based on fist amounts and finger

Amounts is totally good enough next

another really cool thing about using

Fist and finger Amounts is your fist and

finger sizes generally scale to your

body weight so the diet works for

everyone you think like how the hell can

a 100 pound person eat as much protein

as the size of their fist and a 300 lb

person eat as much protein as size of

their fist and both are getting enough

protein weight yeah okay 300lb people

have bigger fists than 100 lb people

unless you're like a pro boxer and

you're just built for the ship then

you're 100 pound and you have fist size

of 400 lb persons that's dope I would

get into fighting ASAP but unless you're

that person there is some genetic

variation generally smaller people have

smaller fingers and smaller fists and

the die fits right in point number three

we intentionally chose the portion sizes

displayed in the diet because it's going

to say every single time you're eating

it's going to be how many fists and

finger fulls of the lean proteins

veggies fruits SL grains and healthy

fats you get precise measurements for

all of them precise measurements Fist

and finger measurement we chose the

number of fists and fingers food amounts

you're going to eat per meal so that

almost everyone of every metabolism and

physical activity requirement is going

to lose weight and fat on the diet if

you have a fast metabolism and you have

a really high level of physical activity

you're going to lose more weight on the

diet on average than someone who has a

very low physical activity and a slow

metabolism but we made the diet kind of

n ly enough so that everyone loses so

the degree of precision doesn't much

matter anymore because the diet kind of

works for everyone right it's kind of

like if one person wants just a cup full

of water and one person wants a a tall

glass full of water and you're asking do

I have enough water for this if you have

a two gallon jug of water you're good

and it doesn't really matter how tall

the glass is or how short the cup is

you're going to be just fine now if it's

eight glasses of water maybe that's a

different story but here we made the

diet nice and restricted in its food

intake so that it's going to work for

almost everyone Point number four last

point of why the Fist and finger thing

works so well because remember Fist and

finger measurements are so goddamn

simple but do they really work they do

and here's Point number four as to why

they do there are actually two types of

diet included for you in the simple

Science Diet one is called The Grind

diet as labeled as you can see on the

screen one is called The Chill diet the

grind

diet is named aptly it is a big

reduction in calories for most people

it's going to have you being pretty

hungry and a little bit low on energy

and it's going to be really tough to do

for weeks on end or longer but good news

we put another diet in there another

mode of dieting the chill diet or the

chill mode and as aptly named it has

much more food in it and will either

have you losing at a much slower Pace or

have you maintaining and even filling

out a little bit so that you can recover

a ton to begin another run of the grind

diet and in the instructions that you'll

get with the simple Science Diet it

basically tells you to run the grind

diet for as long as you can until and

it's got specifics of how to measure

these things your hunger your energy

levels and your sleep are notably

disrupted so you basically run the grind

diet until you're like bro I this is

getting pretty gnarly then you run the

chill diet until you feel a lot better

and then you run the grind diet again so

you go in waves the point at which you

switch to the chill diet the chill diet

will either reduce the hunger energy

levels that you're experiencing

detrimental energy levels or sleep

levels back to sustainable ones

increasing them rather reducing hunger

increasing energy increasing sleep so

that you can sustainably lose weight if

you're a person with a faster metabolism

and you're very highly active you can do

a lot of chill diet days and really just

chill diet is still a fat loss diet for

you you're good to go or it'll just

completely eliminate these things after

a few days maybe a little longer and you

can go back to grinding again so you go

chill grind chill grind chill grind and

over the entire time you are losing fat

sustainably if we just threw the grind

diet in there a bunch of people would

burn out if we just threw the chill diet

in there a bunch of people would lose

fat and a bunch of people would just

like lose nothing at all and a few

people would actually gain weight but

because they're thrown in combination

and you do the grind diet for as long as

you're able and then you do the chill

diet until you feel refreshed it's a

self-solving problem for essentially

everybody this back and forth between

the diets is a really big deal it lets

you push at your own pace and

everybody's different for example if you

have a faster metabolism you may be able

to do 3 days on the grind diet you lost

a crapload of weight your body's like

bro this is way not enough calories and

then you have four days of the rest of

the week on The Chill diet still lose

some weight but feel a little better at

the end and then do three grind and four

chill three grind for chill just like

that in a little zigzag pattern if you

have a slow metabolism the amount of

food in the grind diet might actually be

pretty decent and you're losing weight

slowly and you might be able to do two

weeks of grind and then take a long

weekend of chill get all your energy

back and then do two weeks of grinding

again and everything conceivable in

between you might ask yourself how the

hell did they build one simple diet for

everyone Fist and finger measurements

account for a ton of it and the ratio of

chill to grind accounts for basically

the rest there's almost no way this diet

cannot work for you if you simply

execute it as written which is a huge

deal here's how big the deal is you can

even take a holiday a weekend or even a

weeklong vacation and stick roughly to

that chill Di it without losing crazy

ground or falling off the wagon so

you're saying okay got a long weekend

with the wife in Chicago for 4 days at

the end of May okay that's awesome or

whatever in July and I'm going to grind

for two weeks before that I'm going to

do chill diet every day on that vacation

it's going to be awesome because it's

plenty of food when I come back I'll

have gained a pound of body water two

days after grinding I'm back to making

the best gains I've ever made versus you

got a hardcore diet you use your tracker

you're on the diet you go on vacation

and it's like man fuck this diet and

then you eat God knows what everything

in sight balloon up like a gigantic

animal and then come back and you're

like time to restart the diet

from the same place I was three weeks

ago no bueno soon as you're done with

chilling for any good reason you back to

grinding no problem here's the big ask I

have of you if and when you're going to

try in this diet just be honest with

yourself and do not push too hard be

consistent on the grind diet do it for

as many days as you can but no more

don't try psychotically burn yourself to

the ground and when you're on the chill

diet stick to the chill diet don't need

any extra bullshit but if you stick to

both diets for as long as you need slash

can for each one you're going to get

really really good results 99 times out

of a 100 all right that's for portion

control problem solved number three

concern meal number and timing we put

four meals into the simple science St

because we're don't we don't fuck with

different meal numbers that's not one

day you eat two meals another day where

you eat six none of that every day is

the same four meals why four meals four

meals gives us three specific advantages

one is it allows you to eat consistently

throughout the day to support energy

levels if you haven't eaten in 16 hours

you ain't doing shit so if you spread

the meals roughly evenly you get energy

throughout the day which is really

awesome especially in a fat loss diet

when energy is not really at a premium

another thing is it lets you fuel hard

workouts eating regularly is amazing

fuel for hard workouts and we expect you

to be training hard in most cases to get

the most out diet whether or not use the

RP hypertrophy app where if you get the

simple Science Diet comes in the

beginner bundle and you get free access

to the RP gim free diet which just with

a pair of dumbbells at home you can have

great workouts or you do your own

workout doesn't matter this diet because

it has four really evenly spaced meals

per day it fuels you for workouts like

wo and it's been shown through the

direct collection of data and science

that about four roughly evenly spaced

high protein meals support muscle growth

and prevent muscle loss really well

pretty close to optimally three is

pretty good but not quite as good as

four five may not be any better than

four so four meals a day checks the

protein box regularly and then it's

really hooking you up and also a really

cool thing about four meals a day it's

not so many meals that it's annoying you

guys see people on diet like time to eat

meal number seven Christ full-time

eating and it's not some kind of

intermittent fasting shit which is

totally cool it works respect but like

man I'm not try to eat once a day bro

should starve me to death four meals a

day is is sustainable for almost every

everyone is super possible it means

breakfast it means lunch it means dinner

and it means evening snack easiest thing

in the world that being said nutrient

timing meal number and timing together

is a very small part of the effect for

the diet it matters but it matters very

little how do I mean that you might want

to try to eat on average all of the

meals in the simple Science Diet about 5

to six hours apart from each other

filling out the whole day that's cool

that's probably the best approach on

average on average but if you're not

really hungry in the morning and you

want to wait a few hours before you eat

your first meal do then all the meals

are clustered closer together and you're

less hungry in the later part of the day

when you tend to get hungrier you can

even combine the last two meals and have

a really big dinner if it's for a

special occasion or you just like big

dinners a awesome no problem it's all

good so yeah four meals a day is great

but even if you combine a few of them or

delay a few of them it's no big deal the

biggest deal is the overall food in

those four meals you eat every day

that's the biggest deal should you

spread them out a little bit yeah sure

should you get psychotic about it

absolutely not lastly the last concern

with meal timing is this what about

workouts and meals I have my workouts

when should I eat the only

recommendation I have here is twofold

one don't work out right after you've

eaten because it's going to make you

sick and two as soon as you're done

working out you should have a meal

within 30 minutes to an hour after so

that means if you have a meal at 6:00

a.m. and your next meal is planned for

11:00 a.m. 9 to 10 a.m workout sounds

really good something like

that guys that's it as far as the

structure of meal number and timing yes

the term simple in the simple Science

Diet is no joke we really did mean

simple if you want a complex diet for

Next Level results in Elite physique our

RP diet coach app which you can get on

the App Stores is absolutely designed

for that I use it every day I love the

app can we call it simple not nearly as

simple as this no way to lose weight

build muscle and become much healthier

and much leaner the simple Science Diet

or if you don't want to pay us any money

no big deal you can just build your own

version of this just from watching these

videos is going to work super well for

almost everyone and there's a link to it

in the description if you want to buy

stuff but lastly hold up don't click the

link yet I mean click it if you want

what about hydration and supplements

that was the thing we haven't talked

about yet hydration and supplements

there are lots of supplements that you

can take vitamin D magnesium zinc EPA

and DHA healthy fats essential fats

creatine protein

the list goes on if you're doing the RP

di coach app and you're more of an

advanced uh body composition alteration

athlete that was complex you probably

want to invest in a few of these if

you're doing the simple Science Diet you

don't need to take any supplements

period And if you do take them the

percent that your results will be

enhanced is Tiny and you may never

notice yeah we recommend probably taking

a multivitamin daily just to round out

and make sure the insurance policy

effect is handled but even that's not

necessary especially if you're eating

lots of different colors of fruits and

different kinds of whole grains you're

probably good to go and as far as

hydration is concern you can have any

kind of non-caloric drinks that you want

on this diet that's right you can have

coffee you can have tea you can have

diet sodas of any kind in an essentially

unlimited quality as long as you feel

energetic and you're peeing off yellow

or clear you're good to go don't try to

smash fluids into you people say like

hydration is critical for shut up

hydration is critical for keeping you

alive and if you're really dehydrated

you're bad at sports if you're normally

hydrated everything works totally fine

and you don't need to get super pernicky

like people can ask like how many cups

of water I do I need a day you thirsty

no don't worry about it you thirsty yeah

have a couple cups of water it's

literally that simple I will say make

sure you don't have caffeine really late

at night cuz that screws up your sleep

and sleep is super critical to results

but you're an adult you probably know

how that works by now and caffeine also

helps with Hunger which is something we

talk about in our next video coming up

next week about how to manage some Diet

difficulties so if you have caffeine in

the morning it's totally cool enjoy just

make sure it's not interfering with your

sleep in the meantime check out the

simple Science Diet in the link in the

description and I'll see you guys next

week for the last video in the series

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