Maintaining a lean physique all year can be challenging, but Greg O’Gallagher offers insights into how he stays under 10% body fat primarily with a consistent diet setup and exercise regimen.

At the core of staying lean is balancing “calories in” versus “calories out.” Once arduous, O'Gallagher reframed dieting to find the most enjoyable way to maintain a small calorie deficit. His solution? Incorporating intermittent fasting and focusing on a fulfilling nightly meal.

By adopting intermittent fasting, he skips eating during the first five hours of the day. This method not only aids in calorie control but facilitates a satisfying large dinner, often consisting of steak and potatoes, which daily deters overeating by reducing the need for willpower.

O’Gallagher prioritizes filling foods such as potatoes and lean meats, noting that they satiate better compared to alternatives like rice or pasta. Cooking at home ensures he controls ingredient quality and quantity, avoiding the over-utilization of butter and oils predominant in restaurant dishes, which often packs in hidden calories. When dining out, Greg navigates menu options strategically, choosing low-calorie yet filling foods, and often gets his steps in to compensate.

Consistency is also key. O'Gallagher maintains similar eating patterns, i.e., modest lunch and hefty dinner — an approach laying the foundation for sustainability, since it requires minimal kitchen variety and simplifies meal timing and planning.

Greg advocates for walking – around 10,000 steps daily. This simple exercise subtly increases energy expenditure, doesn't spike appetite, and effortlessly incorporates into your routine.

Eating out is unavoidable, yet Greg stays vigilant by opting for knowledge over calories, eyeing possible modifications that balance fullness without indulgence overload. By prioritizing enticing meals while dining at restaurants, and circumventing mindless snacking, goals remain mercurial and habitually reach their fruition without detox or satiety pitfalls.

When eating out, Greg goes straight for what he wants without beginning with sides that add undue calorie bloat, avoiding dips like butter-laden vegetables or heavily dressed starter salads. Foods of lower calorie ROI, such as salads that wouldn’t otherwise be chosen for renewal or flavor, are counter-recommended – especially if achieving desired composition is the goal.

Protections endow Greg’s submerged protein practice. Opting out replacement isn’t maximal intake ordering anything except something like stripped meats accompanying starches, being selective undated protein conscious decisions lean primarily meet until surprised embraces better structure unnoticed sinus until gained hotspots converge.