Leo Dokoza

I help executives cut 15–25kg in 90 days so their body matches their position without sacrificing their business | Business Body System | 17+ yrs

[Leo Dokoza @leod_fit]

How to lose 15+ kg by summer:

- Prioritize sleep
- Strength train 3x a week
- Walk 8 to 10k steps a day
- Eat 2. to 2.5g of protein per kg of bw
- Drink 1L water per 20kg of your body weight

[Leo Dokoza @leod_fit]

You really only need to focus on three

things:

Your daily steps.
Training super heavy.
And hitting enough protein.

Everything else is noise.

[Leo Dokoza @leod_fit]

You really only need to focus on three

things:

Your daily steps.
Training super heavy.
And hitting enough protein.

Everything else is noise.

[Leo Dokoza @leod_fit]

Typical advice: create a small daily

calorie deficit and stick with it for weeks.

The problem: the math has to be precise.

Tracking calories accurately and knowing

your actual metabolic rate is nearly

impossible to nail down.

And even if you did, metabolic

adaptation kicks in. Your body fights you

the entire time trying to get back to

homeostasis.

[Leo Dokoza @leod_fit]

Typical advice: create a small daily

calorie deficit and stick with it for weeks.

The problem: the math has to be precise.

Tracking calories accurately and knowing

your actual metabolic rate is nearly

impossible to nail down.

And even if you did, metabolic

adaptation kicks in. Your body fights you

the entire time trying to get back to

homeostasis.

[Leo Dokoza @leod_fit]

Losing fat in your hips and belly gets

easier once you get these right:

- walk before you eat, not after. Eat protein first
- eat slower than you think you need to
- don’t drink with your meals
- cut your last meal in half

[Leo Dokoza @leod_fit]

Losing fat in your hips and belly gets

easier once you get these right:

- walk before you eat, not after. Eat protein first
- eat slower than you think you need to
- don’t drink with your meals
- cut your last meal in half

[Leo Dokoza @leod_fit]

You don't need a strict diet to get in

shape.

- 10k steps a day
- full body training 3x a week
- protein as the main component of every meal

That alone gets you further than most

restrictive plans ever will.

[Leo Dokoza @leod_fit]

You don't need a strict diet to get in

shape.

- 10k steps a day
- full body training 3x a week
- protein as the main component of every meal

That alone gets you further than most

restrictive plans ever will.

[Leo Dokoza @leod_fit]

If you can't do it all, do what you can.

5 workouts too much? Do 3.

Can't hit 10k steps? Do 7k.

No time for an hour session? 30 minutes

works.

[Leo Dokoza @leod_fit]

If you can't do it all, do what you can.

5 workouts too much? Do 3.

Can't hit 10k steps? Do 7k.

No time for an hour session? 30 minutes

works.

[Leo Dokoza @leod_fit]

Fiber is a super underrated micro for

fat loss.

Keeps you full longer, slows digestion,

stabilizes blood sugar. Same calories,

way less hunger.

Aim for whole foods. Vegetables, fruit,

potatoes. Skip the supplement, get it

from real food.

[Leo Dokoza @leod_fit]

Fiber is a super underrated micro for

fat loss.

Keeps you full longer, slows digestion,

stabilizes blood sugar. Same calories,

way less hunger.

Aim for whole foods. Vegetables, fruit,

potatoes. Skip the supplement, get it

from real food.

[Leo Dokoza @leod_fit]

Probably the simplest rule for losing

weight:

Don't drink your calories.

Don't get me wrong, a glass of wine or a

beer with colleagues is fine. No need to

cut that out completely.

But a lot of guys who watch their food

pretty well still underestimate how many

"hidden" calories come from juice, coffee

with milk and sugar, or alcohol.

[Leo Dokoza @leod_fit]

Probably the simplest rule for losing

weight:

Don't drink your calories.

Don't get me wrong, a glass of wine or a

beer with colleagues is fine. No need to

cut that out completely.

But a lot of guys who watch their food

pretty well still underestimate how many

"hidden" calories come from juice, coffee

with milk and sugar, or alcohol.

[Leo Dokoza @leod_fit]

The 5 step blueprint to lose belly fat:

1. Real calorie deficit. Most people underestimate how much they need to lose.
2. Cardio. Walking, running, cycling. Add 1-2 harder sessions a week.
3. Strength train 2-4x a week.
4. Track body fat %, not just the scale.
5. Eat mostly whole foods.

[Leo Dokoza @leod_fit]

The 5 step blueprint to lose belly fat:

1. Real calorie deficit. Most people underestimate how much they need to lose.
2. Cardio. Walking, running, cycling. Add 1-2 harder sessions a week.
3. Strength train 2-4x a week.
4. Track body fat %, not just the scale.
5. Eat mostly whole foods.

[Leo Dokoza @leod_fit]

Weight loss checklist:

1. Find your maintenance calories with any TDEE calculator
2. Eat 500-1,000 below that
3. Hit your protein target
4. 2-3 hours of resistance training a week
5. Walk 8,000+ steps a day
6. Sleep 7-8 hours
7. Weigh your food until you can eyeball portions
8. Weigh yourself daily, judge the weekly average
9. Leave 10-20% of your calories for food you enjoy
10. Minimize processed food where you can

[Leo Dokoza @leod_fit]

Weight loss checklist:

1. Find your maintenance calories with any TDEE calculator
2. Eat 500-1,000 below that
3. Hit your protein target
4. 2-3 hours of resistance training a week
5. Walk 8,000+ steps a day
6. Sleep 7-8 hours
7. Weigh your food until you can eyeball portions
8. Weigh yourself daily, judge the weekly average
9. Leave 10-20% of your calories for food you enjoy
10. Minimize processed food where you can

[Leo Dokoza @leod_fit]

Executives, here's the simplest way to

structure your nutrition:

- first meal: high protein, no excuses. Not a shake person? Greek yogurt with berries and your favorite toppings works just as well.
- lunch: a solid protein foundation, fish or meat, with sides of your choice.
- afternoon: a protein snack or a shake to bridge the gap.
- dinner: same principle as lunch. Fish or meat, plus sides.

[Leo Dokoza @leod_fit]

Executives, here's the simplest way to

structure your nutrition:

- first meal: high protein, no excuses. Not a shake person? Greek yogurt with berries and your favorite toppings works just as well.
- lunch: a solid protein foundation, fish or meat, with sides of your choice.
- afternoon: a protein snack or a shake to bridge the gap.
- dinner: same principle as lunch. Fish or meat, plus sides.