8d • General discussion
Step Daddy Method
FLOOR 1: FOOD
• Step 1: Weigh and log everything you eat. Don't change anything yet. Just see the truth.
• Step 2: Hit your protein every day.
• Step 3: Drop your calories a little. Not a lot. A small drop.
• Step 4: When the scale stops for 2 weeks, drop a little more.
FLOOR 2: LIFTING
Lifting tells your body to keep muscle while you lose fat.
• Step 1: Lift 3 days a week.
• Step 2: Add weight or reps every week.
• Step 3: Add a 4th day when you're ready.
FLOOR 3: RECOVERY
Sleep and water.
• Step 1: Get 7 hours of sleep.
• Step 2: Drink water all day. [MATTHEW: your water target.]
• Step 3: Same bedtime every night.
Here's why this floor matters.
One study took people on the same diet. One group slept 8 and a half hours. The other slept 5 and a half.
The short sleepers lost way less fat. And more muscle.
Same food. Worse sleep. Worse result.
FLOOR 4: MOVEMENT
Daily steps.
• Step 1: Find your current step count.
• Step 2: Add 1,000 steps a day.
• Step 3: When the scale stops, add another 1,000.
FLOOR 5: CARDIO
Last floor. On purpose.
Most people start here. That's why they run out of stairs.
• Step 1: Add one cardio session a week.
• Step 2: Add a second.
• Step 3: Make the sessions a little longer.
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Step Daddy Method
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