The No-Fluff Nutrition Blueprint to Lose Fat, Build Muscle, and Take Control of Your Body
- Brainz Magazine
- Apr 8
- 5 min read
Written by Cassio Oliveira, Health Coach
Cassio Oliveira, founder of One Life and The Fit Chefs and an experienced restaurant owner, brings over 20 years of worldwide expertise shaped by living in six different countries in fitness, nutrition, and culinary arts, guiding high-achievers to reach their peak potential.
Let me start with something simple: You don’t need another diet. Not another "eat clean" plan. Not another 30-day shred. And definitely not another influencer’s 1,200-calorie meal prep with 6 hours of cardio.
What you need is a clear system that works with your lifestyle, not against it.
A science-based, human-centered strategy to help you lose body fat, build lean muscle, and stay fit long-term without sacrificing your energy, your mental focus, or your life outside of fitness.
This is the exact framework I use inside my Elite Executive Program. The same one that’s helped busy professionals, executives, and chefs transform not just their bodies but their confidence, performance, and quality of life.
If you're tired of second-guessing your nutrition and want to understand how things actually work (and how to make them work for you), keep reading.
First, let’s talk about energy balance: The root of it all
At its core, body transformation is about energy management. Your body needs fuel to function, and that fuel is measured in calories.
Every day, your body burns energy to keep you alive and moving. That total burn is called your TDEE or Total Daily Energy Expenditure.
It’s made up of:
BMR (Basal Metabolic Rate): Calories your body needs to survive at rest.
NEAT (Non-Exercise Activity Thermogenesis): Calories burned through daily movement such as fidgeting, standing, and walking.
EAT (Exercise Activity Thermogenesis): Calories burned during workouts.
TEF (Thermic Effect of Food): Calories burned digesting the food you eat.
Your body is always burning energy, even when you’re doing nothing.
Once you know your TDEE, everything else becomes easier. Whether your goal is fat loss or muscle gain, it’s just a matter of adjusting that energy balance.
Fat loss or muscle gain: Set your goal, then set your calories
Let’s say your maintenance level is 2,700 calories per day (based on your BMR and activity level). Here’s what you do next:
Want to lose fat?
Create a caloric deficit of 15-25%. That means eating ~2,000-2,300 calories per day.
You’ll still have energy. You’ll still recover. You’ll just be tapping into stored body fat consistently without the burnout of extreme restriction.
Want to gain muscle?
Add a caloric surplus of 5-15% above maintenance. That’s ~2,800-3,100 calories per day. Enough to build lean mass without piling on unnecessary fat.
And here’s a crucial point:
Speed is your enemy.
You don’t need to crash your calories or stuff yourself daily. You need a targeted, sustainable shift—one that keeps your body thriving while delivering results.
Macronutrients: Get these right, and everything changes
Once your calorie target is set, we break it down into macros: protein, carbohydrates, and fats.
Protein: Your muscle’s best friend
This is non-negotiable. If you want to hold onto muscle while losing fat or grow muscle in a building phase, protein is king.
Target: 2.2 to 3.0 grams per kg of lean body mass
For example, a 100kg person at 15% body fat = 85kg lean mass → Aim for 212g protein/day
Protein also keeps you full, improves recovery, and has the highest thermic effect (it costs your body more energy to digest).
Fats & carbs: Choose based on preference
The science is clear: when protein and total calories are controlled, the carb/fat ratio doesn’t significantly affect fat loss.
So choose what you enjoy and can stick to.
Personally, I recommend a 60/40 carb-to-fat ratio for most clients unless they have strong preferences or performance goals that suggest otherwise.
Fiber: The silent hero of fat loss
Here’s the truth: You won’t stick to your diet if you’re always hungry or bloated. That’s where fiber comes in.
Target: 10-15g of fiber per 1,000 calories
So, at 2,000 calories/day, → Aim for 20-30g of fiber.
Fiber helps regulate digestion, slows blood sugar spikes, and keeps you full longer. But overdo it, and you might feel bloated, constipated, or low energy. So don’t go from 5g to 50g overnight build gradually.
Cardio, steps, & training: How much do you actually need?
Let’s kill a myth:
You don’t need hours of cardio to lose fat.
The best body transformations I’ve seen come from consistent strength training, smart nutrition, and strategic movement.
Strength training: 3–5x per week
Focus on progressive overload, not variety for the sake of novelty.
Steps:
Fat loss phase: 8,000–12,000 per day
Maintenance/gain: 6,000–10,000 per day
Cardio: Add only when needed
It’s a tool, not a punishment. I’d rather see you walk daily and strength-train consistently than suffer through HIIT 6x/week and hate your life.
Supplements: What’s worth it (and what isn’t)
I’ll be honest: most supplements are garbage.
But a few have real evidence behind them and can help boost performance, recovery, or health.
The ones that matter
Creatine Monohydrate (5g/day): The most studied supplement ever. Boosts strength, lean mass, and brain performance.
Whey Protein: An Easy way to hit protein targets, especially for busy execs or chefs on-the-go.
Ashwagandha (300-600mg): Supports recovery, lowers cortisol, and improves sleep.
Caffeine (1-6 mg/kg): Enhances focus, endurance, and power. Avoid late afternoon.
Fish Oil (EPA/DHA ~1800mg/day): Supports heart, joint, and brain health.
Melatonin (1-5mg): If your sleep is disrupted, this can help reset your rhythm.
Skip the hype. Focus on food, training, and sleep, and use the above only when needed.
What about meal timing, alcohol, and cheat meals?
I get these questions a lot, so let’s clear things up:
Meal timing
Not magical, but spreading your protein over 3–5 meals helps muscle retention.
Pre/post-workout nutrition supports better recovery.
Alcohol
It has calories, it slows recovery, and it messes with sleep. Enjoy it mindfully. Track it like fat or carbs (7 kcal/gram), and keep it occasional.
“Cheat meals”
Forget the guilt. You’re not “cheating”; you’re just making a choice. Plan your indulgences. Fit them in your weekly average. Move on.
Tracking: The number 1 success habit you’re probably skipping
Here’s the deal:
If you don’t track it, you can’t change it.
Whether it's via MyFitnessPal, a spreadsheet, or my recommended apps, get in the habit of tracking:
Food intake (with a 5% margin of error)
Body weight (daily, morning, fasted)
Training sessions (log lifts, reps, and RPE)
Awareness creates change. And the more consistent your data, the more intelligent your adjustments.
The executive advantage: You don’t need to figure it all out alone
As an executive, your time and energy are finite. You manage people, decisions, and outcomes all day long. But your health? That’s one domain you can’t delegate, only optimize.
That’s why I created the One Life Elite Executive Program. It’s a high-level coaching experience designed for busy, high-performing professionals who want more than just a six-pack.
They want energy. Confidence. Performance. Longevity.
They want to walk into any room and feel like the leader they already are.
Book a call: Let’s design your blueprint together
This article gave you the how. But applying it consistently? That’s the real challenge.
If you’re ready to stop winging it and want a proven system personalized to your body, schedule a free call with me. No pressure. Just clarity, strategy, and support.
Your next level starts with one conversation.
Read more from Cassio Oliveira
Cassio Oliveira, Health Coach
Cassio Oliveira is a globally recognized fitness and nutrition expert, founder of One Life and The Fit Chefs, and a passionate restaurant owner. With articles written in three languages and appearances on multiple podcasts, Cassio has guided numerous high-performing executives through his One Life Elite Program. Now expanding his mission to improve chefs’ health, Cassio’s goal is simple yet profound: to help people live the best life possible without sacrificing time, all in pursuit of longevity.
