Why Fat > Protein > Carbs to be sub-10% body fat
1. Fat First (Priority)
Energy Density: Fat = 9 kcal per gram vs. 4 kcal for protein/carbs. That means you get more sustained energy.
Hormones: Healthy fats (omega-3s, monounsaturated fats, cholesterol precursors) are critical for testosterone, estrogen, cortisol regulation. Without enough fat, you blunt hormone production, recovery, and libido.
Brain: The brain is 60% fat. Essential fatty acids = concentration, cognition, resilience under stress. This is you eat fats for brain health
Satiety: Fats slow gastric emptying, so you feel full longer so better adherence to diet.
2. Protein Second
Repair & Growth: Proteins = amino acids = muscle fibers, neurotransmitters, enzymes.
Strength Training Benefit: Every time you lift, you’re breaking muscle fibers. Protein intake (20–40g per meal) rebuilds them stronger.
Metabolic Edge: Protein has the highest thermic effect of food (TEF) burns more calories during digestion.
3. Carbs Third
Fast Fuel: Carbs = immediate glycogen replenishment for intense workouts.
Performance Role: You don’t need high carbs daily unless you’re training like Shabazz (multiple sessions). Strategic carb intake before endurance work (10-mile circuit consisting of rucking, sprinting, cycling and swimming) and post lifting maximizes performance + recovery.
Body Comp: Overeating carbs spikes insulin repeatedly easier fat storage. That’s why he places them lowest.
Why Daily Strength Training + Cardio Fits This
Strength Training: Breaks down muscle, protein rebuilds it, fat + carbs fuel recovery.
Cardio: Uses fat as the dominant energy source at low/moderate intensity. Carbs step in at sprint/high-intensity.
Synergy:
Eat fats + protein for baseline fuel and recovery.
Use carbs strategically for circuit days, sprint work, wrestling/grappling.
Combined: You stay lean, muscular, hormonally strong, and metabolically flexible.
