✓

Your guide is right here

Read it below. I've also emailed you a downloadable copy.

Can't find the email? Check your junk, spam, or promotions folder.

The guide

How to Look Defined Without Starving Yourself

If you have too much body fat....

If you don't see definition...

If you feel hungry every time you try to lose the body fat..

This guide is for you

Your dream body starts with solving the protein problem.

But Why?

Feel hungry when trying to lose the fat?

Lowering calorie intake = fat loss BUT, we feel hungry because we're eating less. This makes it hard to sustain the fat loss. So, eating more protein, which is the most filling nutrient, helps you stay full while eating less calories.

No definition?

Protein is THE nutrient that builds muscle to create visible muscle definition. If you're not eating enough protein you might look skinny fat instead of defined, even when doing everything else right.

It's also very important for hair, skin and nail health.

Have fat you want to lose?

Roughly 20–30% of the protein calories you eat are burned automatically because protein has the highest thermic effect of food. This means that protein burns the most amount of calories through the digestion process, compared to any other macronutrient.

You might say "but I already eat enough protein."

You might, but in my experience of working 1-on-1 with over 450 people, I can say that 95% of people don't get enough protein.

For Example:

Even if you had a chicken breast for lunch

And a chicken breast in your dinner

And a scoop of protein powder in the day

You would have less than 90g protein from these 3 things...

Here's What Your Body Needs:

Example bodyweight	Bare minimum	Optimal
125 lbs	87.5g	125g
175 lbs	122.5g	175g
225 lbs	157.5g	225g

Per day, every day.

So How Do You Get More Protein?

1First, do the protein math.

Look at the label, and multiply the grams of protein by 4. This is because there's roughly 4 calories in 1g of protein.

Peanut butter

3g protein per 90 calorie tbsp

3 × 4 = 12, so 12/90 calories come from protein.

Low protein source

Tuna

25g protein per 110 calorie can

25 × 4 = 100, so 100/110 calories come from protein.

High protein source

Generally anything 70% or higher is a high protein source.

We want high protein sources because we want more protein, while keeping calories low (which brings fat loss).

2Second, build each meal around a protein source.

We need to prioritize it because it's not only important, but hard to get! Examples of high protein sources include:

✓Any white meat

✓Any white fish

✓Egg whites

✓Cottage cheese

✓Greek yogurt

✓Shrimp, lobster, crab

✓Protein powder

3Third, increase quantity of your leanest sources.

Remember the tuna?

If we double it, we're getting an extra 100 calories of protein with only 10 non-protein calories on the side. This way we can get lots more protein with only some non-protein calories attached.

Increasing your protein will almost certainly help you feel satisfied while losing fat and gaining muscle.

One honest caveat

But, if You're:

not in a calorie deficit

not following a sustainable approach

not accurately monitoring progress to ensure you're on track

not resistance training to stimulate muscle growth

Then you won't build and keep the defined body you're capable of having.

Tired of Guessing?

Take my free 2 minute fat loss assessment below:

Take The Free 2-Minute Assessment

I'll personally review your responses and send a voice message directly to your Instagram DMs with feedback on how to look defined without starving yourself.

— Jason Wilkinson

WilkinsonTraining