Мне 40. Я ел эти 3 приема пищи каждый день, чтобы достичь 12% жира в организме

At 40, I dropped my body fat to 12%—and I did it by eating the same three meals a day. In this video, I discuss why a limited menu works better than a "varied" diet, show my Greek yogurt breakfast, two second meal options, and dinner, and explain how to build a nutrition system that doesn't rely on willpower. Plus – about training, air frying, and how to maintain your results after 40. Personal work with me - https://t.me/m/_vmyQqTrODUy =========== Men's community: https://t.me/m/9U5iDHa5OWMy =========== My Telegram channel: https://t.me/stefantafara ========== Timecodes: [00:00] – Introduction: Why a predictable diet without "creativity" is the best strategy for weight loss and willpower conservation. Research results and examples of centenarians. [02:18] — Dish #1 [03:52] — Dish #2 [05:27] — Dish #3 [06:25] — Why "autopilot" weekday eating gives you freedom on the weekends (how to avoid being a "stifling dad" with a kitchen scale at family gatherings). [07:31] — A step-by-step plan for implementing the system: how to introduce one dish a week instead of drastically changing your diet.