You'd have no diet problem anymore.

This is why I teach you how to rethink the concept of sticking to your diet or complying with a nutritition protocol.

Everyone wants a simple go to meal plan, but then we complicate the simple and lose at keeping the excitement for healthy eating alive.

You end up in diet depression and it seems that the only strategy that works is first sabotage yourself with poor food choices.

After adequate time spent on self-sabotage defying your nutrition guidelines you have set for yourself that are mindful and common sense, nothing extreme, you feel disgusted and now you're ready to 'go on a diet' again.

After a few days of good diet days you get frustrated you haven't lost much fat yet, and wonder if it's just water weight, which it is.

This repetitive yoyo diet life takes dedication to study your mind and not choose to be in denial of your patterns.

Can you relate to any of this at all, Superstar?

If you do relate it's time to transform your mind so you can transform your body for life, not just for a few days or weeks!

My Fighterdiet Academy is here to guide you about exactly these things!

Watch my Fighterdiet K.I.S.S 24 Days Crash Course.

And then Join my Fighterdiet Design your Dream Diet Master Course about how you create a healthy eating routine you'll love.

1. Train your body like you take care of your garden: you take the time to build a strong body foundation just like you give attention to the quality of the soil to grow a lush greenery.

2. Be mindful with how you spend your energy, preworkout or more coffee won't do! Avoid wasting it on extreme training volume of your past fitness life.

3. Do less frequent HIIT cardio work so you can exert max efforts when you do train at the highest level. You need to free up time for mobility, body care and more technique practice that you need to prevent injuries.

4. Go to the gym with a workout plan so you skip getting lost, forget what to do and then you never get started with real productive strength training work!

5. Start building a simple nutrition plan you enjoy, don't keep eating just for fuel because that is why you get fed up and quit, regain fat and feel miserable!

For more tips join my Fighterdiet Academy and tune in to the following video content:

• Simplicity is everything — don’t overcomplicate nutrition when life gets busy or you’re traveling

•  The goal is not perfection… it’s staying consistent no matter the environment

•  You don’t need a “perfect setup” to stay on track — you just need resourcefulness

• *Plan ahead when possible, but also learn how to adapt in the moment without stress

•  Keep your food choices simple: prioritize protein, vegetables, and structure

•  It’s not about strict dieting — it’s about having standards you don’t negotiate with

• You can stay aligned anywhere if you focus on principles instead of rules

•  Traveling isn’t an excuse to fall off — it’s an opportunity to practice discipline in real life

• The “KISS” mindset (Keep It Simple) removes overwhelm and makes consistency sustainable

• Long-term success comes from repeatable habits, not short bursts of perfection

• You’re building a lifestyle that works with your life, not against it

• Mental strength and decision-making matter more than any specific meal plan

• Staying on plan becomes easier when you identify as someone who follows through

A lean body becomes less greedy for fancy food, it's literally happiness to have a bowl of anything to feel full and not hungry.

When it's defeed 2 refeed there's a slight difference beteen the diet days eating for maintaining my lean body or getting leaner, and refueling with a surplus.

It's important you hang out with me to learn from my documentary style coaching so you master the rhythm of hunger and appetite, stop relying on diet trackers and forget about perfecting your macros!

You gotta want to enjoy life, not sabotage it by insisting on being a diet police for yourself!

The joy of eating simple meals become stronger and stronger the longer I keep living my healthy lifestyle.

In this video I share about how why is this considered a defeed meal not a refeed dinner and why staying lean becomes more fun and rewarding the longer you live the lifestyle my Fighterdiet way!

Defeed 2 Refeed is the system you practice to master the proper intervals to get lean and stay lean for life.

Defeed is the term that describes what it’s doing: 

tapping into stored fat to energize your

body life.

Defeed is the ‘get lean’ diet plan you focus on every day for 14 days in a row.

This is the goal you’re working towards that ends with the reward: refeed day!

To enjoy your defeed it’s important to ask yourself what do you love to eat?

What makes you excited about eating?

What about dinner and dessert?

When do you notice you get the munchies?

This is how you know what to serve yourself to be happy ‘working hard’ for a lean body!

Here’s the Defeed 2 Refeed System, keep to it, there is no refeed or change of program just because you GAIN water or LOSE “tons of weight” in the first week.

Defeed 2 Refeed teaches you to rely on your behavior, the right actions, that lead you to the goal you want to achieve.

Many clients want to step on the scale to see if it’s refeed time, but that’s a waste of time since fat loss builds up over time. 

You have 14 days of that work to do before your body and mind need a boost of energy!

After 14 days of Defeed, here you have your first refeed day, then you go back to defeed mode the day after.

Join my Fighterdiet Academy to practice Defeed 2 Refeed with me as your coach!

Join my Happy Mind & Strong Body Love your Life Community!

1. If you don’t need lunch, skip having one and save your calories for later and win the day!

2. Use the big boxes for your meals, the fresh spinach comes in a big box and it’s perfect to eat straight out of the box, no dishes to wash and no utensils but the fork needed.

3. Get over your ambition to cook all from scratch, buy fresh or pre cooked options for chicken, fish, meat etc.

4. Use protein powders as your staple fast food to secure your protein intake with ease and benefit from the calcium from whey/casein protein powders. 

5. Invest in giant salad mixing bowls so you skip the forever experience of the porridge spilling over in the microwave oven…It’s because the bowl is too tiny!

6. Make your oat bran and porridges with soaking overnight in boiled water, that way you skip the cooking in the morning and can reheat it if you want it hot. 

7. Always keep some bags of carrots, cucumbers and cauliflower in the fridge for quick POBO needs. 

8. Invest in Bulk nutritional yeast and Parmesan cheese powders that require no refrigeration. 

9. Dilute mustard with some water, add a bit of stevia and dry dill to make a great dressing.

10. Balsamic vinegar and apple cider vinegars are fine to use, they won’t make you leaner per se and you should know teeth enamel aren’t happy about vinegar without rinse right after!

11. Buy mustards after reading the ingredient list so there is no sugar, honey or oil added. Go with the classic options, but always double check the list of ingredients.

12. Skip all commercial cereal boxes you grew up loving to eat. A box is great for a delicious ‘get the cereal fix’ for refeed, a whole box is about 1200 calories generally. 

13. Never keep diet chocolate, peanut butter jars, unsweetened chocolate chips, vegetable chips etc at home….You’ll want them too much and too close is hard to escape the munchies!

14. When eating out at restaurants, ask for specials and tip them well for delivering. I know you feel embarrassed, but you must stand up for your wants so you’re happy.

15. Never buy frozen vegetables with seasoning added, it adds a lot of calories when oil is added and it’s not by yourself. 

16. Use cooking spray to mist your salads if you wanna skip measuring up with spoons and want to practice your self awareness of your choices.

17. Think ‘bulk’ when buying vegetables, one kabocha makes the day in vegetables, one big BAG of carrots ‘makes the veggies for the day’ etc.

18. Skip getting frustrated with your dinner plates that won’t fit your POBO meals, that’s WHY it works, it’s MORE FOOD TO EAT.

19. Supplement with your essentials to maximize your nutrition without having to think too much about all things you ‘gotta get in’ every day..

20. If you’re not allergic to Wheat, invest in gluten protein to make protein bread! It’s an easy way to enjoy bread without having to wait to refeed for a big baguette!

21. Stock up in canned vegetables so you never end up realizing you forgot to buy produce and now you’re hungry and no way to go back to the store…

22. Add sliced cucumbers to your water, it’s delicious

23. Drink some herbal tea with stevia after dinner, it’s a great way to finish the day.

24. Confused about the water added to frozen chicken breasts? Don’t be, the diluted protein has lower calorie count due to the extra water, it will not make a big difference at all…

25. Keep up your quest to find new Fighterdiet foods and meals you can enjoy so it’s always a hunt for the next food delight to schedule and yes you NEED food delight moments in D2R or you’ll always end up HAVING IT ALL and then regret you didn’t think about the feeling the next day. 

When to track your Macros to get lean

1. Before you eat your meals, not afterwards.

2. After checking the weight or volume and measuring up your meals.

3. When setting up your meal plan and prep for the week

4. When creating recipes so you reflect on satiety and nutrition, not just math.

When not to track your macros to get lean

1. After your meals are eaten

2. “As you go about your day in eating”

3. Having to adjust the daily leftover consumption due to Spontaneous food choices.  

4. In hindsight, like the day after

5. Not after your day’s worth of eating since you’ll notice you didn’t keep your ideals up and risk feeling defeated.

Do you want to quit tracking macros for good? Good! Watch why I refuse to track macros in a diet app!

My focus is the daily life practice.

We Build the Body & Strengthen the Mind.

We eat healthy & delicious nutritious food.

We stetch, mobilize, we meditate, we laugh.

The only real goal is to seize the day!

Physical strength is wealth.

A Happy Mind is a must for a Happy Body.

I provide training programs you look forward to using.

I teach you the Rhythm of Hunger & Appetite.

I coach you how to follow the intervals of feast & fast, I call it Defeed 2 Refeed.

The joy is in the practice of eating, training, being.

When you understand how to do it, you thrive!

Watch The Scale & Weight Loss Progress part 1 of 2!

How many more years do you wanna try sticking to a diet you hate?

If you're done with that, join my Yearly Membership with my 50 books bundle included!