Dear People With No Time To Eat Healthy: The Quickshot Diet Will Crush All Your B!tch Ass Excuses

April 16, 2017 | 35 Comments

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“I’m too tired after work and have no time to eat healthy.” 

“I don’t know what to eat.” 

“My job requires me to work 12 hours per day.” 

No time.

No motivation.

No willpower.

Yeah, I get it.

Judging from the messages I get, everyone these days is busier than a Beverly Hills plastic surgeon who moonlights as a standup comedian with 3 ex-wives and 5 kids.

Well today’s you’re lucky day, you busy son of a bitch.

I’m about to reveal a diet I created called the Quickshot Diet that I believe to be the easiest diets in the world for busy people to follow.

Yes even easier to follow than tracking macros (IIFYM/flexible dieting) or my Macro FLEX Tracking approach, and that’s saying something.

It’s seriously the one of the most simple, straightforward dieting systems in the world.

  • There’s pretty much no meal planning involved.
  • The amount of time it takes to set things up is kept to an absolute minimum. We’re talking 5-10 minutes per day.
  • Calorie counting is stripped down to the point my grandma could do it.
  • And any worry of you not eating the right, “healthy” foods are virtually eliminated.

Seriously, if you can’t follow this diet to help you burn fat and get ripped, then I have no hope for you.

Introducing the Quickshot Diet

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There are 3 main steps to the Quickshot Diet:

  1. Whey chug 
  2. Fruit & veggie chug 
  3. 1 massive feast 

I cover these steps in detail below.

Step #1: Whey chug your daily protein intake

whey protein

This is so simple.

With the Quickshot Diet, you’re going to get the majority of your protein intake from a whey protein powder.


Because you’re a busy motherfucker who ain’t got no time, remember?

You can easily get 100 grams of protein in 2 min with just 4 scoops of whey and some water.

Is that a fuck load of protein powder?

You bet it is.

Side note: Need a high quality whey protein powder? I recommend Optimum Nutrition Gold Standard Whey.

But when it comes to maximizing time and convenience, you can’t really beat it.

I recommend getting at least 60% of your daily protein intake from the whey chug.

[thrive_text_block color=”note” headline=”Protein PROTIP”]Remember, you should aim for a daily minimum of 0.8 grams of protein per pound of bodyweight.[/thrive_text_block]

Step #2: Fruit & Veggie chug your way to health

fruit and veggie chug

The fruit & veggie chug is a brutally simple technique to get an ungodly amount of healthy shit into your body in as little time as humanly possible.

It takes maybe 10 minutes max to set it all up and blend your fruit and veggies together.

Don’t have 10 minutes and think this is too hard?

Then fuck you.

Unlike a 21 year old gold digger, the fruit & veggie chug doesn’t ask for much.

All you need to do is dump 3-5 servings of fruits and veggies into a blender, blend it up, and drink it.

They can be fresh or frozen, it doesn’t matter.

Will it taste good?

I have no fucking idea.

Probably not, unless the idea of blended blueberries and tomatoes makes you cream your pants.

But we’re not doing this for taste.

This is just arguably the easiest way to cover your nutritional “bases” (like I talk about in Superhero X12) without really spending any time stressing over meal prep or whatever.

You can split up your blended fruits and veggies however you wish, just make sure you do it every single day.

Successfully finish this step and you’ll already be eating healthier than 99% of people.

Step #3: One Massive Feast

massive feast
Sausage feast in the house.


Now that you’ve already consumed over half of your required protein for the day and ate more fruits and veggies than most people eat in a week, you just need to polish off the rest of your calories and macros.

This is the fun part.

The whey chug (assuming you take 4 scoops) will put you at about 500 calories.

The fruits and veggies (3-5 servings each) will put you at no more than a couple hundred (for example, let’s say 300 calories).

So by now you’ve only consumed roughly 800 calories for the day.

Let’s say you’re a 180 pound guy who needs to 2000 calories per day to lose weight.

Now you have 1200 calories (2000-800) to have some fun with.

This is your 1 massive feast.

It’s really hard to screw up at this point.

Using the same 180 pound example, you need a total of 144 grams of protein for the day.

Since you already got 100 grams of protein from the whey, your massive feast needs contain just 44 grams of protein which is really not hard to do.

The rest of the calories should come from a good balance of carbs and fats.

And by carbs I don’t mean shit like candy and ice cream.

Aim for high quality carb sources like rice, potatoes, yams, pasta, bread, etc…

But that’s not to say you can’t enjoy yourself.

Feel free to throw in some “fun” foods like cookies, cake, or Nutella straight from the jar as long as long you stay within your calories.

A Sample Quickshot Diet plan

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To sum up how things should look like on the Quickshot Diet, here’s a sample diet plan.

Some things to consider:

  • The specified times below are just examples. You can do your whey/fruit&veggie chugs whenever you wish. 
  • The sample diet below is based on a male who weighs 180 pounds and needs to lose fat.
  • Daily calorie intake is set at 2100 calories.
  • Daily protein intake is set at 144 grams of protein (0.8 * 180).

[thrive_text_block color=”note” headline=”Sample Quickshot Diet Plan”]

7am –  Wake up

7:30am –  1 cup black coffee

9am – Whey chug (4 scoops) = 100 grams of protein

4pm- Fruit & veggies chug (tomatoes, blueberries, strawberries, pineapple, kale, spinach, broccoli)

7pm – Massive feast (Grilled rib eye, mountain of potatoes, salad, scoop of ice cream)


Quickshot Diet FAQ

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Some commonly asked questions about the Quickshot Diet:

Isn’t this just like intermittent fasting?

Yes it’s a twist on typical intermittent fasting protocols.

The difference is that we’re upping the convenience factor by using whey protein and blended fruit & veggie juices to ensure you get your protein plus fruits & veggies for the day in as little time as possible.

So your main job is to simply get that 1 massive feast in.

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But aren’t you supposed to spread out your protein intake (e.g. get 30 grams of protein every 2-3 hours)?

No you don’t.

Studies show what matter more than anything else is overall energy balance and getting all your protein in one meal vs. 6 spread out meals doesn’t matter.

There’s some research suggesting that more spaced out protein feedings are beneficial for building muscle, but for fat loss, it’s really not something you need to worry about.

Chug your protein and be done with it.

But isn’t it better to get your protein from sources like meat instead of protein powder?


Protein is protein.

And using a high quality whey protein (like ON Gold Standard Whey) is just as effective as eating a piece of chicken or beef.

What if I get hungry during the day?

The beauty of the Quickshot Diet is that it’s not set in stone.

There’s no cult initiation like paleo diets.

You don’t need to follow it every day if you don’t want to.

The whole point of the Quickshot Diet is to get certain “annoyances” such getting enough protein and not eating enough fruits and veggies out of the way so you don’t need to worry about it anymore.

But if you get hungry during the afternoon, then feel free to eat a small snack or meal.

Just make sure you stay within your daily calories.

Is the Quickshot Diet for everyone?

For people who are as super busy as they claim to be, it’s perfect.

For those absolutely can’t do intermittent fasting, it’s probably not great.

So play around with it and see how you feel.

Your perfect lifestyle diet?

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I’m not saying the Quickshot Diet is your ultimate solution to all your dieting problems.

If you’re a busy bee, then it will work better for you than anyone else.

But at the same time it’s just one approach.

To learn how to create the perfect diet molded to your unique lifestyle, checkout Superhero Shredding 2.0.

It goes into much more detail on how to structure your life around your dieting and nutrition (not the other way around).

Questions about the Quickshot Diet? Leave them in the comments below and I’ll get back to you ASAP.

35 Comments - Leave Your Thoughts

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  1. Actually, my diet resembles this.

    6:15 AM – 2 scoop whey chug

    11:30 AM – 6in. deluxe Subway sandwich (all the veggies I can + 150% meat) with either apples/or cookies and a Lemonade Light (5 calories / serving?! wha?!)

    8:30 PM – Whey chug 2 scoop #2 after gym with cereal/milk and/or hamburger (boring burger with just bread/beef and maybe a slice of cheese), waffles + peanut butter.

    My 8:30 dinner servings (made of breakfast foods? lol) are slightly bigger as I’m trying to gain muscle. However, madness calorie bulking is obviously never a good idea.

    Some say it’s boring, but my lifts increase steadily and I have no trouble with the taste.

    1. yes technically you can. However, since you’re on lower calories, it is probably wise to get more of your calories from whole foods instead of liquids.

  2. hello keith bro, my question is what is chug actually? Because i m new to this diet so i wanna know. And does this diet helps to lose belly?;-)

    1. I recommend a 10-12x multiplier for your daily calorie intake. So subtract the whey and fruit/veggie shakes from that.

  3. I really love the clever approach- simplify the stuff that the industry has made complicated and see what happens, right? Freakin’ love it. I’m going to start the Quickshot tomorrow and will give you an update. Peace.

  4. I am gunner try tomorrow and see if this is the right one for me.I’m 16 and female will it still work the same …

    1. You’re only 16, you really don’t need this diet. Some whey is fine but try to get more real foods in first.

  5. So if i workout at around 430-5 should i just take 2 whey scoops instead of 4 at 9am then the other 2 scoops after my workout? Thanks 🙂

    1. You can take it whenever you want.

      The whole point is to get the majority of your protein intake from whey since it’s more convenient.

  6. I dont know if this is the appropriate place to say this, but the way you ranted on in this post really turned me on!
    Oh, and thanks for the advice

  7. An irrelevant question- I consume a heavy dinner around 8:30-9:00 p.m. Will it be hard on the stomach if I consume 1 scoop of Casein protein around 10:00 p.m, before bed. Thanks. By the way nice blog, please keep adding value like this. Much appreciated. 🙂

  8. If I weigh 240 and trying to lose 50 lbs how can I make quickshot work for me? how many calories i should eat a day if I am not very active

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