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2,500 and 2,500… but not the same experience

Same number
completely different outcome

One side is low volume
easy to eat
calorie-dense
poor macros
and it leaves you feeling like garbage after

energy crashes
still hungry
bloated
and right back looking for more

The other side?
high volume
more food
better macros
higher protein
and carbs that actually fuel you

Now your energy is steady
you feel full
your body performs
and you actually recover

So yeah… both are 2,500

But how you feel
and how you look?

Not even close

That’s how people stay stuck
eating 2,500
but getting completely different results

Eat more food.
Just make it real food.

Drop a 🔒 if you locking in your nutrition

3,200 calories and 3,200 calories

Same number. Completely different outcome.

One fuels your body. Gives you energy. Helps you recover. Keeps you moving right.

Better macros too. Around 210g of protein. Only 80g of fat. And those fats are healthy fats.

The other?

Heavy. Processed. Easy to overeat. Leaves you feeling off.

So yeah… you can lose weight eating both.

But how you feel. How you perform. And how you look?
That’s a different story.

Calories matter.

But what those calories are made of matters too.

Eat more food.
Just make it real food.

Drop a 🔒 if you locking in your nutrition this month

People ask me all the time…

“Coach, I eat so little… I don’t even eat that much.”

But what does “little” actually mean?

Because this right here is 200 calories…
and this is also 200 calories.

Same calories.
Completely different volume.

This is where most people get confused.

It’s not always about how much you’re eating…
it’s about what those calories are made of.

Some foods are calorie-dense = small, easy to overeat
Some foods are high-volume = big, filling, and easier to manage

So you can feel like you’re eating “nothing”…

…and still be taking in more calories than you think.

👇🏿👇🏿

Calories matter.

But understanding volume vs calorie density is what actually helps you stay consistent.

Eat more food.
Just make it real.

Drop a “💪🏿” if you need help getting LEAN

Look fam, I’m definitely not perfect. And I’ve been there

There was a time in my college years and through my late 20’s that the foods on the left were exactly what I craved.

Fast food.
Processed food.
Candy
“foods” that gave me that satisfied feeling.

That used to be me.

The “foods” on the left satisfied my taste buds, temporarily but left me

Sluggish
Bloated
Inflammation riddled
Having water retention
And craving more of the same

I was stuck in that toxic cycle.

You can’t tell me after slamming fast food you want to hit the gym. I’ve lived that life. You can’t out train a poor diet

It took time, but eventually I rewired my habits and taught myself to crave whole, nutrient-dense foods again instead.

The thing is, a lot of us confuse cravings and hunger signals with what our body ACTUALLY needs.

We think we want the quick dopamine hit.

But often what our body is really asking for is nutrients and hydration!

Macros
Protein.
Carbs.
Fats.

Vitamins.
Minerals.

Foods that fuel us.

Foods that make us want to hit the gym, lift weights, do cardio, recover, and feel energized throughout the day.

And here’s the crazy part…

At 6-7% body fat year round ..

I still eat cheat meals

I STILL eat burgers.
I still eat pizza.
I still eat pancakes
I still eat brownies and cookies

I just make them myself. With healthy ingredients

When I say “cheat meal,” I don’t mean throwing my nutrition out the window.

I mean controlling the ingredients.
Controlling the macros.
Controlling the protein, carbs, fats, fiber, sugar, and sodium.

I satisfy the craving and then get right back to my regular programming.

That’s how I’ve been able to stay this lean year round.

The foods on the right fuel your body.

And over time, you can learn to love those foods too.

Eat more food.
Just make it real food.

Who is locking in their nutrition with me?

Drop a “Meals” and I’ll be in touch 💪🏿🔒

Can you believe my look changed this much in ONE day?

At 6’3” and roughly 235–245 pounds

my body has an immense ability to store glycogen
carbohydrates
and water.

I often say I maintain 6–7% body fat year round according to DXA Scans

( I know I know DXA scans can have errors, but they are my barometer for apples to apple’s comparisons)

I don’t go more than a few pounds over my stage weight post show, and as a matter of fact I’ve been dropping lower in recent months as I get ready for the next one.

My strength doesn’t really change.
My progressive overload doesn’t really change.
My steps don’t really change.
My meals don’t really change much either.

What changes?

carb cycling
water retention
hydration
stress
sleep
recovery
cortisol
inflammation
gut content
SODIUM

THOSE things and the timing of them drastically change the LOOK.

Not necessarily the actual amount of lean tissue
or body fat tissue I’m carrying overnight.

Physiological tissue changes are compounding
not instantaneous.

And this is the hard part of explaining

your LOOK
and your actual BODY FAT percentage
are not always the same thing.

We can manipulate carbs
water
sodium
fiber
glycogen
angles
and LIGHTING

and look completely different in 24–72 hours.

fuller or flatter
dryer and veiny
smoother or tighter

without drastically changing actual tissue composition.

That’s literally what bodybuilders do when peaking for stage.

So when you see dramatic visual shifts over a few days
without a massive caloric deficit…

that is usually:

* glycogen
* water
*sodium
*carb loading
* gut content
* inflammation
* stress response

NOT massive overnight fat loss or fat gain. We’re usually already ready by then. the look drastically changes 48 hours out

If my bodyweight stays relatively similar
my strength output stays similar
my activity stays similar
and my protein intake stays high relative to my muscle mass…

is my actual body composition likely changing THAT dramatically overnight?

Probably not.

That’s why accurately assessing body fat is much harder than people think.

Your appearance can fluctuate FAST.

Actual tissue change?
Much slower.

Looks change can

Staying lean year round IS possible!!

But it takes structure
well timed “cheat” meals
dialed in macros
and carb cycling.

This is how I stay 6–7% body fat year round.

A lot of it comes down to meal timing
predictability
and setting myself up for success BEFORE cravings hit.

For example… this breakfast fits my macros perfectly. I throw some eggs in there and I’m set!

It gives me the protein
fiber
fats
and carbs

It kills cravings for the next few hours
keeps my energy stable
and also keeps me from spiraling later in the day.

So by the time 9pm hits
and those late night cravings start kicking in…

I’m already equipped for success.

That’s the difference.

I don’t feel like I’m “dieting”
because I actually enjoy the foods I eat.

Then I wake up the next day
looking forward to my meals again.

That’s how you make this sustainable.

Eat more food
just make it real food.

Drop “Meals” and I’ll reach out 🔒

“But Coach Leyon… 3,000 calories is 3,000 calories right?”

“Calories in versus calories out… right?”

YES.

That is if your goal is strictly to lose WEIGHT no matter how you feel and look.

being in a caloric deficit over time will lead to weight loss
regardless of the quality of the calorie.

That’s true.

BUT!!! BUTTTT

if your goal is to RECOMP your body
lose body fat
build lean muscle
have stable hormones
perform well
recover well
and actually FEEL good?

Then the SOURCE of the calories matters.

All that grease
processed sugar
chemical junk

will leave you tired
sluggish
inflamed
holding water
lethargic
and craving more.

So yes…
you may lose WEIGHT eating that way in a deficit

but your BODY COMPOSITION
may not reflect it the way you want.

Now compare that to:

whole
organic
nutrient dense foods

while being responsible with your macros:

protein
fats
carbs

for YOUR body
YOUR lifestyle
YOUR activity levels

Now pair that with lifting weights
cardio
structured training

and your body starts changing DIFFERENT.

You perform better
recover better
feel better
look better

That’s the difference.

It’s not JUST calories in versus calories out.

There’s levels to this.

Drop “Meals” and I’ll help you get started 🔒

“But Coach but Coach.. that’s to extreme”

Listen.. I cheat like everyone else. I just make it home made 🤷🏿‍♂️

Everybody got choices..!!!

Same cravings
different decisions

One route is a quick fix

grease
sugar spike
feels good for a second

then you feel it

tired
sluggish
low energy
wanting more

The other?

whole unprocessed foods
foods your body can actually break down
use
and discard what it doesn’t need

Give it a second fam…
it settles in

It handled the craving
and that was enough

Now you’ve got energy
to hit the gym
move
train
do cardio
lift

This is how I stop craving junk food
and stay 7% body fat year round


It is possible. Just gotta make the right choice

🗣️Everybody got choices

Choose what fuels you

🔒 if you locked in 🔒🗣️

“But calories in versus calories out… right?” 👨🏿‍🔬🧪😭

Look 🗣️ enough 👏🏿 with 👏🏿the👏🏿
“calories in versus calories out”

YES… if you want to lose weight
being in a sustained caloric deficit over time
will lead to weight loss

That’s true.

BUT!

What it does to your hormones
how it makes you FEEL
whether you want to hit the gym
lift weights
do cardio
or lay around sluggish and tired

Loaded with
high fructose corn syrup
soy lecithin
artificial flavor
palm oil

all to create the perfect dopamine hit to get you hooked and keep you hungry 😭

The QUALITY of the calories matters more than people think.

That matters.

Macros matter.
Ingredients matter.
Micronutrients matter.

So yes… you could technically be in weight loss territory

while still being inflamed
holding tons of water
blood sugar all over the place
cortisol through the roof
and feeling like garbage.

And not to mention…

your BODY COMPOSITION
not just the weight you lose
is affected by what you feed it.

And think about this…

If it can sit on a counter
or inside a package forever…

how long you think it’s sitting in your gut? 😭

One side fuels performance

The other side keeps you stuck craving more.

And no… I’m not anti cookie
or anti pleasure 😭

I’d just rather make my cheats myself
with real ingredients
without all the “ingredients”

Same craving

different decision

Eat more food
just make it real food

🔒🗣️ Lock In fam. Who’s with me

“But the price…”

(real food)
Protein 200g
$75

vs
(fast food)
Protein 175g
$75

$75 for burgers milkshake and taxes

$75 for Whole Foods groceries



That $52 steak gives even ME (6’3 235) about 4 high-quality meals because I need close to 200 grams of protein per day.

But the average person?
That same steak could probably feed them for 6–8 meals easily.

That’s why knowing your macros matters.

Most people aren’t overeating because they’re hungry… they’re overeating because they have no idea how much food they actually need.

You don’t need bodybuilder portions if you don’t have bodybuilder-sized muscle mass, activity levels, or goals.

Once you understand your calories and protein needs, food becomes way more affordable, intentional, and easier to control.

So yes, the meal on the right costs more upfront than the meal on the left… but when you break it down per meal, you’re often saving money while eating healthier, more intentional, and more nutrient-dense.

Drop a “Meals” if you need help locking in your nutrition

To answer a question I have gotten so much..

Here are my stats:

Height: 6’3
Weight: 230-245 (depending on carb load cycle)
Body Fat: 6-7%

On that, maintaining a body fat that low you have to love what you eat so it doesn’t feel like you’re “dieting”

And this is pretty much how I eat year round to maintain it!

Only thing that really changes is my look depending on the following 👇🏿👇🏿

water levels
fiber
food sitting in the stomach
glycogen levels
sodium
stress & inflammation
poor sleep and recovery

My body fat tissue or lean muscle tissue stays consistent

Most days I’m around 3,000 calories consumed
while taking 30,000–35,000 steps daily

I lift about 4 days per week

so I’m pretty much always in a small deficit.

My meals are simple:

Meal 1 carbs and protein
Meal 2 protein fats and greens
Meal 3 protein carbs
Meal 4 protein veggie
Meal 5 protein veggie
Meal 6 protein veggie

I also carb cycle and those days look very different from my base days

Some days carbs are higher
and fats are lower

Other days fats and fiber are higher
and carbs lower

Some days I drink two gallons of water
other days less

On lower activity days
my fats and fiber usually go up

And yes…
that can drastically change how my physique LOOKS from day to day

But that doesn’t mean my body fat or lean muscle tissue changes daily

That’s what people don’t understand.

Your look can fluctuate fast.
Your actual body composition?
Not nearly as fast.

Eat more food
just make it real food.

Drop “Meals” and I’ll be in touch

3,000 calories versus 3,000 calories.

Macros matter.

Protein
fats
carbohydrates

Micronutrients MATTER

sugar
sodium
Fiber
Etc.

Yes eating in a sustained caloric deficit will lead to weight loss however

Body composition (what you look like)
And motivation levels

Will be way different

One side you feel

bloated
tired and sluggish
Inflamed
Water retention

You won’t want to hit the gym

And it keeps you stuck and hungrier!

On the other side?

whole
healthy
nutrient dense foods

foods where YOU are in control of the ingredients and macros

Now you’re in the gym
lifting
Doing cardio
and you can actually perform.

Most importantly you will be FULL

Eat more food
just make it real food.

Drop a 🔒 if you locking in that nutrition