Dan Lam

Notes to Self

[Dan Lam @danwlam]

Most people wouldn't fill an exotic sports car with dirty fuel.

Yet they feed themselves absolute crap food without batting an eye.

[Dan Lam @danwlam]

If this hit home...

You don't need to be stricter. 

You need a plan that survives the week you actually have, so this is the last time you start over.

DM me "PLAN" and I'll show you how it works.

[Dan Lam @danwlam]

If you're an Asian guy over 30 who sits at a desk and a laptop all day...

Engineering, tech, finance, consulting...

And every time work gets busy, your health is the first thing that slips...

If that sounds like you, this is for you 👉👉

[Dan Lam @danwlam]

I've helped over 300 high-achieving Asian men break this exact cycle.

Not with strict diets, and not by cutting out rice.

But with a structure built around a desk job, Asian food, and three days a week in the gym.

I show you what to order for lunch between meetings, what to eat at family dinner, and how to stay on track during hectic weeks instead of waiting for it to end.

[Dan Lam @danwlam]

5 key reasons men fail to lose fat:

1. Weight not dropping? Too many calories.

2. Losing muscle? Not enough protein.

3. Always hungry? Not enough real food.

4. Constant cravings? Dehydration.

5. Not making progress? Inconsistent.

[Dan Lam @danwlam]

You haven’t stopped responding to a calorie deficit.

You’re eating more than you think you are.

[Dan Lam @danwlam]

Every day you put off your health, you make a bet against yourself.

[Dan Lam @danwlam]

Fruit juice isn’t healthy.

It’s sugar in a bottle.

[Dan Lam @danwlam]

If you’re not proud of the way you look in the mirror, remember this:

You’re only 6 months away from completely transforming your physique.

Get to work.

[Dan Lam @danwlam]

Being busy doesn’t have to prevent you from eating healthy:

1. Meal prep 1x per week
2. Pre-cooked animal protein
3. Pre-cooked starchy carbs
4. Keep the recipes simple
5. Fruits/veggies
6. High protein snacks
7. Water/fluids

What’s your excuse?

[Dan Lam @danwlam]

8 habits that helped me lose 30 lb:

1. Waking up at 5 AM
2. 4 hr morning and nighttime fast
3. Tracking calories daily (and readjusting every 2 weeks)
4. Weighing food
5. Walking 30 min per day
6. > 150g protein daily
7. Lifting >> Cardio
8. Zero calorie drinks

[Dan Lam @danwlam]

How to avoid fat loss plateaus:

1. Stay in a calorie deficit:
- (bodyweight(lb) x 11)
- recount every 2 weeks

2. Cheat days
- maintenance calories
- 1x/week

3. Never crash diet
- take your journey at your own pace

[Dan Lam @danwlam]

If you want to lose that last bit of stubborn fat:

The leaner you get, the more dialed in you have to be.

But that doesn’t mean you need more cardio, a new diet, or more ab exercises.

Just do what you did to lose your first 20 lb.

But better and for longer.

[Dan Lam @danwlam]

Do this for 60 days and watch your physique change:

1. Fast 16 hr
2. Calories: bdywght (lb) x 11
3. Eat 40-60g protein 3-4 meals
4. Lift 3x per week on a structured program
5. Only zero calorie drinks
6. Only snack on fruits/veggies, high protein snacks
7. Sleep 7-8 hr

[Dan Lam @danwlam]

To sum up:

1. Intermittent Fasting
2. Data is King
3. Volume Eating
4. Food swapping
5. Meal Timing
6. Staying Hydrated.

[Dan Lam @danwlam]

45 million Americans go on a diet each year.

Most fail. So have I. Many times.

Here’s 6 fat loss secrets I wish I knew earlier from 8 years in fitness:

[Dan Lam @danwlam]

Secret #6: Stay Hydrated

Thirst can cause a response in your body that feels like cravings or hunger.

Before you grab for a snack, grab for water/liquids first.

90% of the time, you weren’t hungry. You were just thirsty.