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In this informal fitness advice video, the speaker (a former bodybuilding athlete and current coach) tells viewers that persistent fat gain is usually caused by eating common junk foods. He emphasizes that anyone trying to lose fat is likely consuming foods they shouldn’t. He then outlines the core dietary strategy he uses with his students and used himself: follow the prescribed diet meticulously, adhering to the exact calorie/macronutrient numbers, but incorporate one "free" meal per week where you can eat whatever you want. However, he warns that the free meal should not be used as an excuse to binge, because overeating during that meal can sabotage the overall progress.
